Sunday, April 26, 2009
30, 25, 20 rep rounds for time:
Wallball
SDLHP
Box Jumps
Push Press
Row 1:00 for calories
Rest 2:00
Coach’s notes: For wallballs, guys use 20 lbs, gals use 14 lbs. For SDLHP and push press guys use 75 lbs and gals use 55 lbs. Box jumps are to 20 inches. Post time to complete to comments and calories for each row.
Important Notice! Due to CrossFit Calgary hosting the Western Canada CrossFit games Qualifier, the following classes will be cancelled:
Fri. May 1 – 7:00 pm only
Sat. May 2 and Sun. May 3 – all classes
what would the weights be for the SDLHP and Push Press?
Modified:
15#DB Thruster for wallball / had to drop to one arm on rd 2 & 3
SDLHP – 44# bar 1st rd / dropped to one arm 20# DB rd 2 and 3
PP – 15#DB / dropped one arm rd 2 and 3
Rd 1 – 7:52, Rd 2 8:08, Rd 3 6:02
Row – avg 14 cal / row
Note to self: drinking beer, eating chips and watching a poor hockey game is not a good pre-workout strategy.
As Rx’d, started with PP
26:40 including rests, 22:42 without.
K: 22:40
Blaine: 24:11 excluding rest. Row Cals 18/16/16
Rebecca: 23:22 excluding rest. Row Cals: 15/13/13
D As Rx’d start w Row 17/17/16 cal
28:36
Adelle – 29:03, 8#WB, 45#SDLHP, 55#PP 33 Cal Total Row
Rick – 25:51, as Rxd except dropped to 14# for last two rnds of wall balls. Row was 49 calories total.
A great way to start Sunday…:-)
35:30
21/20/22 cal
23:15 excluding rest. Row Cals: 19/14/13
33:20 with rest
replaced SDHP for kipping pull ups to give my back a rest.
30:02 excluding rests. Row cals 18/14/14 = 46 total.
As R’xd except dropped to 14# wallballs for last two rounds.
Started with push press.
7:26/8:10/6:30 = 22:06 as rx’d
Row cals 29/26/23
Started with push press
24:18 including rest
1) 7:45 / Row cal – 18
2) 6:46 / Row cal – 17
3) 5:52 / Row cal – 17
19:41 with rest
18 – 16- 20
K: Row calories 15/15/15
As rx’d 23:48
calories 27/22/21
22:24 as rx’d including rests, 18:24 without
15/14/13 calories for row
18 mins w/o rest…
still have hard time finding next gear…I was tired after WOD but not exhausted…that is the most frustrating aspect…
27:28
Weight for SDLHP/Push Press 55Ibs
Weight for Ball 14 Ibs
19:40 as rx’d
22/20/22