Thursday, August 12, 2010
In any order for reps and time(s):
A. AMRAP in 5 minutes:
15 Push Press
10 SDLHP
B. 75 Box Jumps
C. 30 hang Squat Cleans
Coach’s notes: Guys use 95#, gals 65# for the push press/SDLHP couplet, guys 24”, gals 20” for box jumps and 155# and 95# respectively for the hang squat clean. Choose your order but rest exactly 3:00 between sets. Post reps for A and times for B and C to comments.
the BBQ saturday afternoon (2pm) is open to the ENTIRE community- members, non-members, friends, family etc. we will be eating food, hanging and watching video from the Games.
RSVP to admin at crossfitcalgary dot ca if you know you are coming to the BBQ… its not at all required but will help in our food planning
and its not too late to sign-up to compete! WODs will be 9:30-12:30 saturday morning… and word is that in the spirit of the 2010 Games the WODs will not be announced ahead of time! scaling will absolutely BE allowed- this is for everyone! Teens too! Teens start at 9:15am
as rx’d in this order:
box jump – 2:58
push press – sdlhp – 2 + 15
hang squat clean – 3:47
Blaine’s chopped up and scaled version of this WOD:
A. Scaled to ladies weight (65#) 4rds+15PP
B. 75 Burpies – 3:25
C. 5 Rope Climbs – 3:31
B. Box Jumps 24″ 4:38
C. Hang Squat Cleans (95#) 3:42
A. Push Press – SDLHP (75#) 3 Rounds + 8 Reps of PP
Box Jumps – 20″ 4:46
Push Press/ SDLHP 75# 2 rnds
Hang Squat Clean 75# 5:05
C. Subbed 145 lb Back squat (due to wrist issues)4;40
B. 3 rounds
A. Lost my sheet (and my mind) approx 4 min
thanks TODD-Lots of Fun!!
B. Box Jumps @ 20″ = 4:31
A. Amrap @42lbs = 3 + 8 push press
C. 3:11 @ 42 lbs
Thanks you Todd. Nice work everyone!
Box jumps should be 3:58.
As rx’d in the order of C. A. B.
C 3:58
A 3 rounds plus 4 PP
B 4:42
As rx’s in a C. B. A. order
C: 8:50 very difficult after the dead lifts yesterday. Started out set of 4 then a set of 3 then all singles after that
B: 6:58
A: 3 rounds
A 2 rounds plus 10 PP
C 8 min @115#
B 5:40
Judy:
C: 42 lbs 4:20
A: 42 lbs – 2 rounds
B: as rx’d 🙂 – 5:20
Neil
C: 95 lbs 7:07
A: 95 lbs – 2 rds + 5 PP
B: 7:00
Happy Birthday Alvaro…now you can use 40 as your excuse 🙂
Neil – A should be 115#
C. 105 lbs – 5:20
A. 85 lbs – 2 rounds
B. 3:43
C. 3:23, scaled to 65lb
A. 3 rounds, scaled to 47lb
B. 3:00, as rx’d
Neil meant “C” should be 115#
Completed in C, B, A order:
C : 7:26
B : 4:13
A : 2 rounds + 15 PP
Time for WOD : 22:39 as Rx’d
Did this on Saturday at home.
C: 4:26 with 65# (felt really hard, as usual)
A: 2 rounds + 5 PP as rx’d (struggled with SDLHP. bar felt really slippery in centre and didn’t have chalk. in turn it kept slipping out of my hands; frustrating)
B: 4:15 as rx’d
Definitely need to work on pushing myself harder when working out alone. Something to get used to!