Turkish Get Up Practice...
1000M Row for time...
then...
30 Squat Clean-to-thruster (60% body weight)
After Wednesday, the holiday WODs will not be posted, recorded etc. Just come, train and have a good time. Back to normal January 2nd. Happy holidays to all of you! And thank you for all that you do!
Hey gang, can't find a picture of the scoreboard for this one. Post up as you please in the comments section. Sorry!
21 comments:
Happy Holidays Ian - travel safe and thanks for doing what you do!!
Ian, Have a great Christmas in CA with your family. You've definitely have earned some relaxing time away! Thanks for all the fun in 2009, can't wait for more in 2010!
Enjoy beautiful SoCal. Bring us some of that beach weather when you return.
Have a safe and fun Holiday!
Have fun Ian!
Anyone up for doing this WOD at open gym tonight 6:30ish?
Have a great Christmas Ian! Enjoy your time away and safe travels!
Ian, Jeremy, and Chappy,
I am thankful for all of you and appreciate the fact that you all love to help others. Happy Holidays and I will see you soon!
Mod 95lbs for 60% bw.
115lbs. 60% 190lbs
Mod the chappy wod to 75lb sdhp. I think chappy liked the shock and awe of springing the amap part at the end!
Ya, the AMRAP shocker was...well, just that! Holy C*&%! That was tough...but a good one! Mod 55# SDLHP's and 10lb wall ball!
I think I'm going to call today's WOD "shock and awe." The looks around the gym were priceless. Everyone have a safe and happy holidays. Thank you guys for all the love and support you give to us coaches. Its you guys that make the gym a success I can't wait for another year with all of you.
Thanks for opening the gym Chappy, that was a great WOD. Looking forward to the 26th...
Monday Get yer goat...
on the minute.
1 95 LBS OHS
3 ring dips. Ring dips became negatives in the 7th round. Couldn't do three each time.
20 Wallballs as punishment for missing the ringdips.
Get your Goat - 12/28
AMRAP in 15 mins:
15 wall balls (20 lbs)
25 double unders
completed 7ish rounds.
Big thanks to Terry and Todd for helping so much with the DUs!
"Shock & Awe" 12/24...
mod: 67# SDHP
2 rounds
12/26
OHS 103#
WOD mods: 77# C&J, 1.5 ab matt HSPU, regular pullups
"Goat" 12/28...
AMRAP 15 min
3 squat snatches
10 DUs
7 rounds
thanks jeremy for the tips, it really helped!
Get Your Goat. 12/28
misunderstood the couplets and triplets thing..Did 21/15/9
1 1/3 rounds
Pull Ups
Push ups
Front Squats 95 lbs
Oh well.. Still sore anyway
12/26
worked on pullups
WOD 65# C&J, Knee/box HSPU, green band pu
12/28
Goat
3 65# C&J, 6 green band C2B, 9 sit ups - 7 rounds 15 mins
5X5 standing press
89, 95, 95, 95, 115
1RM 135 press
Sorry Jeremy, I know we were going for 1 weight the whole time. It was my intention too..
5X15 ea
Thrusters, doubleunders.
75LBS on the Thrusters. Need to go heavier next time?
5X15
KG snatch (16K)
box jump
K 2 E
12/31
Did Crossfit.com's WOD at the Fire Station
100 pull ups
100 push ups
100 sit ups
100 squats
for time : 23:05
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