Skill:
Kettlebell, full range of motion: “the standard”

Strength:
Back squat 3-3-3-3-3

WOD:
10 minutes of “Nate”

As many rounds as possible in 10 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2 pood/1.5 pood)

Compare to May 13, 2011. Post thoughts to comments.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted February 12, 2008.

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HOODIE ORDER #2….

We are going to order a second round of hoodies. If you didn’t get your order in the last round and would like to get a hoodie, be sure to write your name, size, color, zip or no zip on the white board in Ryan’s office by FRIDAY.

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The Cherry Picking Series, Reebok CrossFit One

The CrossFit Journal posted a great video on “Finding a Competitive Outlet”. The best quote of the video when talking about CrossFit, “your body is getting to a place where it was genetically coded to be….Your body becomes what it should be, and in doing that it helps you in every facet of life.”

Post thoughts to comments.

Media:
Wednesday WOD, January 4, 2012

12 thoughts on “Wednesday WOD, January 4, 2012

  • January 4, 2012 at 7:40 am
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    Back Squats: 245/275/295/315/325(1 rep then failed)

    WOD: rx’ed 7 rounds + 2 MU + 1 HSPU

    I like the 10 min version more than the 20 minute one! Fun morning with the 6am’ers

  • January 4, 2012 at 8:42 am
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    205 x 4 rds and 225 x 1 rd. easing back in after the gluttony of the last 3 weeks.

    9:54 rx with DUs on the lean fit wod

  • January 4, 2012 at 8:50 am
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    Back squats: 185/205/225/245/245

    7:40 on the lean fit WOD subbing 3×1 singles for DUs.

  • January 4, 2012 at 9:09 am
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    Back Squats: 225/245/255/265/275 (1 rep then fail)

    WOD: RX’d 3 rounds, then the muscle up wall said hell no you ain’t doin no mo. So I did 2 more rounds, 6 pull-ups and 4 HSPU’s.

    Gansta Wednesday and the 2nd coming / re-emergence of Lockey made the Roosters a lively bunch today. Kercho dominated on the squat rack.

  • January 4, 2012 at 9:35 am
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    SC: 185/195/205/215/225

    WC: 6 rounds (subbed pull-ups and presses), 1.5 pood

    Lots of testosterone in the box this morning.

  • January 4, 2012 at 10:15 am
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    105/125/135/155/165/ 2 reps 175 (pr) on the 175.
    7 rounds sub muscle ups for 6 pull ups.

    Good WOD today.

  • January 4, 2012 at 11:44 am
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    Did heavy leanfit (Oxymoron)

    65 lb thruster – 11:30

  • January 4, 2012 at 1:24 pm
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    R4 – I began Week 1 of the strength program we discussed.
    5 x 10 @ 60% plus

    7 rds RX + 2 mu’s + 4 hspu’s + 7! mother-effen kb swings.

  • January 4, 2012 at 2:39 pm
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    Zombie- nice work. I’m hitting ‘weak’ 4 and doing Deadlift tomorrow (5 x 4 x 90%) plus HSPU b/c we don’t do enough of those lately at the box.
    Then I’m doing bicep curls and calf raises.

  • January 4, 2012 at 3:15 pm
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    185/205/225/235/245 (form fail last 2) (PR on 245×1)

    WOD: 5 rounds plus 6 pull-ups and 4 HSPUs (subbing 6 pull- ups for MUs)

  • January 4, 2012 at 6:05 pm
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    5 rounds with shortened ROM on HSPU. Hit the muscle up wall.
    185//205/225/245/265

  • January 4, 2012 at 8:43 pm
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    10RDS PLUS 2 MUSCLE UPS.

Comments are closed.