Wednesday, December 16, 2015
Alternate Every Minute on the Minute (EMOM) for 20 minutes of:
740# – Power Snatch (guys)/Front Squat (gals)
Strict Pull-ups – 8 (guys)/5 (gals)
Guys will power snatch a total of 740# and gals will front squat a total of 740# in each odd minute, starting in the first minute. Examples are 105# X 7 reps, 125# X 6 reps, 150# X 5 reps or 185# X 4 reps. Substitution option could be to deadlift the weight instead. Have fun and thanks for your generosity CFC.
Coach’s notes:
Congratulations Crew, the weight is in! You have donated a total of 740# of food to the Calgary Food Bank.In honor of your great efforts we will be lifting this weight in today's WOD.
WOD Leaderboard
DL @ 125#
2 strict(ish) PUs unbanded/3 skinny red per round.
Well done everyone who donated and on the WOD! Love, love, love this community!
Fun wod! Did 6 front squats at 125# and pull- ups as rx’d. Thanks for letting me jump in OG and 7am class:)
Hey Brett and Jason, thank you for helping us all contribute to the well being of our greater community – certainly those in need will truly appreciate our giving.
I have a challenge to offer up for another kind of giving – at this time of year and all throughout the year, there is a real demand for blood to be available for those in need – that might be a loved one or it might be You! or your neighbor or whomever – but when they need it, they REALLY do need it!
I challenge all of the healthy and caring athletes at Crossfit to go to a blood clinic and donate a Pint of their finest!
and to add a little competitive aspect to the game, i challenge anyone to beat my Personal best and pump out a pint in under 4:46 – Rise to the challenge- many will be glad you did!
7X105# PS for first 5 rounds
10X75# PS for last 5 rounds …wasn’t much easier as the volume was higher.
PUs were 8/8/6/5/4/4/4/4/4/5 …just couldn’t recover fast enough to do even close to rx’d
Fun WOD. 740# is a lot of food …well done everyone!
Thanks Josh!
Did 6 squats @ 125, aimed for 3 PU/round. But the end the third was more of an attempt. Happy with this, I haven’t really pulled 125 off the floor in a while, and have really not done higher volume squats and walk away without a limp. It’s a win today!
Thanks Michelle and Jason!
I was there at 5:00 and did my best. Everything else is a little foggy.
Thanks Michelle and Jason!
Welcome to the club Sebastian!
This was a fun one!
7×105# front squats
Tried for 1 unbanded + 4 banded PUs but slowly moved to all banded… Used a couple of different bands but ended with skinny blue and thick blue…
Thanks Michelle and Jay!
6 DL at 125#
Pull ups went like this: 5/5/5/4/4/4/3/3/3/5
Fun WOD, thanks Josh!
7 X 105# for PS – kept these all thru but form and rest time certainly diminished
Strict PUs – generally UGLY… got 2 rounds of 8 and then rather than just hang from the bar I used a red band for assistance and managed to keep reps in the 4-7 range to finish out.
Great work all!!