“Cleaning Ladder”

At the top of each minute perform:

Minute 1: 1 Hang Clean (135 lb./95 lb.), 1 Push-up
Minute 2: 2 Hang Cleans (135 lb./95 lb.), 2 Push-ups
Minute 3: 3 Hang Cleans (135 lb./95 lb.), 3 Push-ups
Minute 4: 4 Hang Cleans (135 lb./95 lb.), 4 Push-ups

Continue each minute until reps cannot be completed within that minute. Post number of completed rounds to comments.


Infant Swimming Rescue and CrossFit Kids are working together to teach children water-survival skills, safety and confidence that will help these children prepare for the unexpected. ISR offers swim programs nationally, and swim lessons are available at many locations locally, including the YMCA (where swim lessons were invented!).


To the class of 2011:
A roundup of the words of wisdom imparted to this year’s graduating class.
, NBC Nightly News

Woman, 100, has bank account dating to 1913, MSNBC

Post thoughts to comments.

Wednesday WOD, June 8, 2011

13 thoughts on “Wednesday WOD, June 8, 2011

  • June 7, 2011 at 7:12 pm

    PARTY PLANNING! Who is in town Friday, June 24th? Andrew is planning his party and wanted to see who might attend….post to comments if you can be there!

  • June 8, 2011 at 6:54 am

    Just a quick plug on SWIM LESSONS:
    Accidental drowning is still an issue in the US-
    The first stage of drowning begins in as little as 10 seconds from the beginning of an incident.

    Swimming is a learned developmental skill like walking & riding a bike (and doing power cleans for that matter!).

    ISR classes are amazing to watch- but MOST infants cannot master the skills displayed online, just like most 8 year olds cannot bench press 225 lbs like that kid from Europe on youtube.

    There is no replacement for good precaution and supervised swimming of children.

    4 Unsolicited pro-tips on water safety:
    *DO put your kids in swim lessons.They are cheap, great for physical and social development for children it can save their life!
    *Only swim in lifeguarded pools (YMCA or Red Cross certified)
    * If children cannot swim 25 feet in a straight line, tread for 10 seconds and swim back 25 feet with out assistance- they are not water safe, ie. they are not “swimmers” yet.
    * do not use “floaties”. If it can inflate it can deflate. floaties give a false sense of security. Only use coast guard approved PFDs on non swimmers. These can be bought at academy very inexpensively. (my YMCA doesn’t even ALLOW floaties to be brought in the pool area!)

    Remember: every drowning is a surprise- so keep your eyes on those non-swimmers.

    I’m missing my time at CF7!
    happy summer to you all!

  • June 8, 2011 at 7:11 am

    9 rounds Rx; attempted 10th but it was pointless
    also Ryan added a 100 sit ups.

  • June 8, 2011 at 8:38 am

    I’m also happy to help teach swim lessons to anyone interested, I used to teach lessons and swim team for 8 years back in Chicago. Not involved with YMCA or anything down here yet, but can help where necessary!

  • June 8, 2011 at 9:13 am

    Made it through the 10th round. Difficult to hang-on to the bar.

  • June 8, 2011 at 9:18 am

    7 rounds, then decreased weight and did 5 more rounds of 7 reps.

  • June 8, 2011 at 1:46 pm

    Hey, u want power or squat on these?

  • June 8, 2011 at 3:41 pm

    Well, I hope it was power. 14rds, 5 pushups, 95#. A good workout for me since those are like the only two exercised that dont hurt at the moment. My husband must be rubbing off on me……
    That was NOT meant to sound dirty. I meant INJURY-wise….

  • June 8, 2011 at 3:51 pm

    12 rounds rx. Fitness Lokey we missed you in the rooster class this morning.

  • June 8, 2011 at 6:33 pm

    9 rounds plus 9 hang cleans then continued on through 15 subbing dead lifts.

  • June 8, 2011 at 6:39 pm

    11 rounds 11 cleans

  • June 8, 2011 at 8:47 pm

    11 rounds 12 cleans!

  • June 8, 2011 at 8:59 pm

    10 rounds @ 65#

    grip suffered 🙁

Comments are closed.