Friday 091113

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Comments

[Jason]

I did yesterday's FB WOD.

AMRAP 15 min
3 Power Snatches 75% 1rm
2 rounds of the following
3 pull ups
6 push ups
9 box jumps

9 rounds (120#)

I have never maxed out on Power Snatches. Last time I did power snatches 2rm at 155# so I guessed 160# for 1rm. Most brutal part of this WOD was the box jumps since my shin splints are still killing me from sprints last/this week.

[Paddy]

"Nooners" did either "Eva" or in honor of Friday the 13th "Lucky 13".

Eva
Brian L. 48:52 rx'd
David W. 58:13 rx'd
Brandon 4 rounds/No time
Heather 2 rounds 22:02 (R.I.P.)Ha!
Dupler 3 rounds 31:35 rx'd

"Lucky 13"
AMRAP 15 Mins
13 Power Cleans from Floor (115#/95#65#)
13 Burpees
Randy 135#/ 3 rounds + 8 pc's
Fish 95#/4 rounds + 11 pc's
J.W. 65#/3 rounds + 9 pc's
Jack W. 62#/3 rounds + 13 pc's
Kurt 115#/3 rounds
Christy 95#/2 rounds + 6 pc's
Paddy 115#/4 rounds

Also for those of you interested in getting your Level 1 CrossFit Certification they are having it at CrossFit OKC on March 27 & 28th next year. It would be good to support our fellow Oklahoma CF'er's.

Jason Boag's crew has been supportive of us so it would be good to return the favor. These fill up fast so if you are interested DON'T WAIT!!!

[Jason]

"Evening Crew"

"Eva"
Five rounds for time of:
800 meter run
30 KB Swing 2 pood
30 Pull-ups

Brian S - 45:33 rx'd (#1 one the LEADERBOARD)
Jerry - 1:04:43 (1.5 pood/green band)

"Lucky 13"
AMRAP 15 min
13 Power Cleans
13 Burpees

Robin - 3 rounds +10 pc (75#)
Karin - 3 rounds +3 pc (61#)
Alexey - 4 rounds +3 burpees (115#)
Eddie - 7 rounds (115#)

Great class tonight. Jerry developed a couple of rips, but he toughed it out and finished. Also Brian smoked his old PR by almost 9 minutes. Good job. Karin remeber to keep those arms straight and keep the bar close to your body (no reverse curls).

Daryl...sorry I did not get your weights recorded.

[Brian S]

Crossfit Endurance

6 min. Time Trial (0.89 mi.); 3 min. Rest
4 min. Time Trial (0.62 mi.); 2 min Rest
2 min. Time Trial (0.32 mi.); 1 min. Rest
1 min. Time Trial (0.17 mi.); 30 sec. rest
30 sec. TIme Trial (?? mi.); 15 sec. Rest
15 sec. Time Trial (?? mi.); DONE

[Jason]

11/14/09

"Quarter Gone Bad"
5 rounds:
15 seconds work followed by 45 seconds rest
Thrusters 135#
Weighted Pull ups 50#
Burpees

Daryl - 18/28/36 Total 82 (130#/50#)
Michelle - 30/31/30 Total 91 (75#/kipping)

3 rounds for time
400m run
15 Deadlifts 225#
15 DB Push press 55#

Brian S - 12:26 rx'd
Evan - 13:35 (75#/20#)
Gina - 14:21 (52#/15#)

5 rounds
15 Push jerk 95#
15 L pull ups

David - 25:20 (1st round rx'd then kipping with sit ups)
Robin - 18:25 (65#/green band L pull ups)
Alexey - 14:36 (kipping)