090803 Monday “The Count”
CrossFit
Strength/Skill Work Review Med Ball Clean and Sumo deadlift high-pull
WOD
60 push-ups
50 sit-ups
40 sumo deadlift high-pulls (M-75lbs, W-55lbs)
30 medicine ball cleans
20 pull-ups
For time.
There will be a 5 minute limit on each exercise. Kettlebells may be used for SDHPs. G’luck!
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ICE Training
Strength/Skill Work Front Squat: Find a 3 rep max then 3 sets of 2 reps at 85%
WOD
75 push-ups
50 sumo deadlift high pulls (M-95lbs, W-65lbs)
30 weighted pullups (M-30lbs, W-20lbs)
50 ring dips
25 handstand push-ups
For time
Nice work on your first day back, Tom! I apologize for the crabbiness this morning, everyone. Little Miss Ray of Sunshine will be back soon, haha.
No, I hearty helping of crabby Tammy is just what we all need. Makes the WOD seem easier, heh heh.
Tom 11:30 Rx’d
Lauren 16:15 45lbsSDHP
Mike 11:0 Rx’d
Chasedy 13:10 55lbsSDHP, blue band
Kate 13:24 35lbsSDHP, ring rows
Kelly K. 9:57 21lbSDHP
KK 9:32 55lbsSDHP, blue band
Mark 11:37 65lbsSDHP
Dale 11:24 Rx’d front squat 5RM@135lbs
M3 16:01 88lbsSDHP, Blue+grn bands
Brian T. 18:29 45lbsSDHP, bands
Aileen 14?? 555lbsSDHP, green band
Leslie 13:45 55lbsSDHP, green band
Shanna Ice WOD 29:24 66lbsSDHP, 20lbsWghtPU, (last did this WOD 5/19/08 in 50:07 w/10lbs wghted PUs. CrossFit works people!
Daniel Ice WOD 35:13 95lbsSDHP, 30lbsWghtPU for 20 then 10 body wght, 9 strict HSPU, 16 with feet on P-bars