100304 Thursday “Chieftain”
Kimberly hitting triple extension in her hang power clean!
Strength/Skill Work: Spend 15 minutes working towards a max effort Turkish Get-up
WOD
AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
6 Push-press
1 minutes rest b/w rounds
Complete 5 total rounds. Pick up where you left off at the end of each round.
Use 70% of your push-press 5RM not to exceed 135/95lbs. Post total rounds plus additional reps. (Yes, we did 3 rounds on 100113.)
Reminder: Tomorrow is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!
Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals. We have added a 4:30pm class for this Friday. Contact Shanna if you would like to attend. There will also be a DIY WOD posted for Saturday.
Hey Guys! I may have to miss today! : ( I’m helping a friend move and it doesn’t look like I will be done in time! Boo. Hope you all have a great day!
Shanna-
What is the weight for the Power Cleans and Push Press?
Thanks for pointing that out Karl. i updated the post.
Name Rounds+Reps Weight Rings/Toes/Knees
MCK 9+10 PUs 35lbs knees (21 toes)
Kimberly 11+1 PU 50lbs toes(floor)
Dawn 7+2 PUs 55lbs toes(floor)
Daniel T. 6+1 PU 95lbs rings x 20, toes x 41
Maggie 8 53lbs toes, no rings
Beth 10+6 PUs 28lbs knees
Sarah 9+3 PUs 38lbs knees
Jen 9 32lbs knees
Phil 7+10+4 80lbs rings
Amy H 9+10 PUs 28lbs knees
Christopher 8+5 HC 135lbs rings
KK 7+10+2 95lbs rings
Brian 8+10+8+4 79lbs rings