Strength:
Work to a heavy power clean

WOD:
Four rounds for time of:

3 Power cleans (165 lb./115 lb.)
3 Muscle ups
3 40-inch box jumps
30 Double-unders

Post power clean loads and WOD time to comments. (Substitutions and modifications will be given for some movements, so don’t let the prescribed WOD keep you from coming!)

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One arm, kipping pullup into a handstand push-up….

Post thoughts to comments.

Media:
Thursday WOD, November 3, 2011

10 thoughts on “Thursday WOD, November 3, 2011

  • November 2, 2011 at 6:27 pm
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    That’s pretty amazing but what I want to know is is there someone juggling behind that guy?

  • November 2, 2011 at 7:11 pm
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    wow, my vagina is still sore from Tuesday.

    the only authorized sub for muscle ups will be 3 sitting down while peeing’s (sdwp’s) – for time

  • November 2, 2011 at 8:34 pm
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    Cowtown Registration is now open.
    Last year we had a good CF7 representaion at the Cowtown half marathon. This year’s race will be on Febuary 26 and we would like to see a bunch of PR’s. If your interested in competing or simply testing your limits then register with the Crossfit7 team.
    https://secure.marathonguide.com/register/cowtownmarathon/
    There are discounts for registering early so don’t wait till the last minute.

  • November 3, 2011 at 7:54 am
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    13:30 not Rx; reduced some weight mid WOD; with subs for MUs and 31″ box jump.

    We had a quitter this morning. I won’t say who (FL). he wasn’t hung over either like the time i quit mid WOD.

  • November 3, 2011 at 7:57 am
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    175# PC
    14:28 on the WOD. Lots of subs, but great workout.

  • November 3, 2011 at 8:29 am
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    WoW what a rooster class. He had some ropes being thrown across the gym, we had a quitter, we had some bad language being used, we had a miss counter and only one person who could do the muscle ups with a hangover. All in all, great morning.

  • November 3, 2011 at 9:16 am
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    225# PR; 8:45 with subs. BUT… after the WOD I did do my first ever muscle ups (yes that’s plural) so I feel much more a part of the cool kids. Next thing you know… I’ll actually get double unders down. Kyle was much more of a man this morning by actually attempting and doing the double-unders while I courageously grinded through my single-unders.

    Lockey- the beard needs to return.

  • November 3, 2011 at 6:06 pm
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    235# pc, then hit 245#, but questionable if it was a sc or a pc, THEN…hit a 255# squat clean PR!!!

    WOD – rx’ed 6:21

  • November 3, 2011 at 6:18 pm
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    135# PC, 9:48 WOD (subbed pullups/dips and single skips – jumping still scares me!)

    Worked for Coach B last weekend at the Oly lifting course, and I learned a new technique for teaching snatch/clean and jerk – the “take -off” position. I was SO FIRED up about it because it just flat makes sense to people….and I got REALLY excited when I showed everyone this afternoon because you could see it on their face that the lifts made sense. It was AWESOME!!! I will work on writing a post next week to explain it 🙂

  • November 3, 2011 at 7:20 pm
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    Enjoyed the class this afternoon Amy and the new technique was great. Still need a lot of work on Power Cleans. Good class and fun WOD.

Comments are closed.