Strength/Skill Thrusters: Complete 3 sets of 15 reps for time. Begin each set at the top of every 4 minutes. So, if it takes you 1 minute to complete the 15 reps you will have 3 minutes to rest. If you complete the 15 reps in 45 seconds you will have 3:15 to rest. Use 70% of thruster or push-press 5RM not to exceed 95/65lbs.
Post time for each set and weight to comments.
WOD
7 Rounds of:
5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs)
20 Double unders/60 single unders
For time.
This workout was last completed on 100210.
Also please do not forget your red shirts for Friday’s Project Red Shirt!
T-Shirt Order: These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running from today until next Friday May 7th. Pre-ordered shirts are $20 after next Friday shirts will be sold for $25. All earnings from this t-shirt sale will go to purchase some basic equipment to send to Randy and his unit. They will be the American Apparel Track Tee which is the same as the grey CFA shirts we recently ordered. Please contact Shanna to place your pre-order.
Randy’s contact information has been added to the website here. He would love to receive your fan mail, beef jerky, dried fruit, nuts/seeds, reading material or anything else you can think of. We miss you Randy!
What’s with the shirt picture?
You’re asking us? You and Shanna need to talk. Communication is important in a marriage.
Ha ha ha ha ha! Mr K, you made my day. Listen, after 25 years of marriage, my husband and I can go for days without talking, so at least our coaches are communicating (albeit on a public forum…).
May I say that today’s WOD, while a challenge as they all are, was not the complete and utter suck-fest that was Wednesday’s WOD.
As soon as I started warming up my thrusters, Corey’s Sunday discussion about going light was ringing in my ears. Well, I couldn’t really ignore how loudly my shoulders were screaming at me…okay, yeah, I could. I’m pretty good at ignoring the obvious. Thanks to good coaches who watch you grimace in pain and then tactfully suggest that you consider lowering the weight on your bar. I went light, and it didn’t kill me!
I love CrossFit. Yowza.
nice shirts…i hope you got one in ‘M3′ size
M3- pre-order and we will!
Functional fitness at work: picking up and carrying a desk across the lobby without breaking a sweat. I love CF.
i want to invite everyone to join a bunch of us avl crossfitters at the highland brewery after work (5ish). it is a kid friendly place and they usually have live music. i was so bummed after today’s wod because i took a minute more to complete it than the last time we did it…and with the same weight! so i need a happy hour (or 2) and would love to see you all there!
Shanna – could you preorder a shirt for me? I need something to wear for Red Fridays! I’m usually a medium (8/10) if they run true to size.
Hope everyone enjoys the lovely weekend!
ps I’m hoping the reason Corey didn’t ask you about the shirt picture was because you were sound asleep at 3:42 am. Mercy.
Allison,
That time stamp is actually 2 hours behind. I was watching the 5a class and realized she posted a picture with no description.
You’d be amazed at our technological communication skills… we banter in person and email is the “honey-do” organizer.
Shanna, re my red shirt (I gave you $20 this morning)–if Medium is indeed an 8, that’s probably what I should get. If a small is a 4-6, it’ll probably be too tight.
What a brilliant idea—I’m going to start emailing my husband my honey-do list on a public forum. I’m sure he’ll love it. Dearest, today please pick up your underwear off the floor. Second…well, maybe I’d better stop while I’m alive.
Mmmmm. I like you, Miriam.
hadn’t heard anything about pre-order…
Man, the highland brewing party was a blast.
Anyone who supports the troops is a friend of mine!! I have been in the Military for over 15 yrs and spent well over 5 yrs away from my family during that time. Trust what you are doing for Randy will truely touch him. Blogging is not my thing, but this is something that I feel strongly about, so keep up the awesome work. Thanks for being GREAT AMERICANS.
I would like size medium shirt please.
I’d like a shirt in XS. I’ll bring the $$ with me monday.
Name Time/PwrSnatc/Dlbundersor S Thruster reps/weight WOD improvement notes
Kim S. 745/23lbs/S 52/52/58/33lbs
Miriam 910/28lbs/S 41/42/41/33lbs 0:57 faster w/5lbs more than 2/10
Dan 730/65lbs/S 54/51/70/75lbs
Matt B. 920/75lbs/S 45/45/60/90lbs
TBone 556/38lbs/DU 38/36/37/55lbs
Betsy F. 758/28lbs/S 45/50/50/38lbs
Britt 751/42lbs/DU 44/40/41/42lbs
Aidan 758/38lbs/S 43/46/45/35lbs
Rustan 1031/95lbs/DU 40/47/67/95lbs
Tom 659/95lbs/DU 30/30/30/75lbs
Jana 649/28lbs/S 49/55/75/38lbs WOD 30sec faster from Feb!
A 723/50lbs/S 45/45/40/43lbs
Mike N. 1213/135lbs/S 33/30/28/95lbs
Steven 712/65lbs/S 31/28/29/65lbs
KK 1028/65lbs/DU 58/60/58/85lbs
Phil B. 822/33lbs/S
Dawn 701/47lbs/10GHDsitups 41/48/62/55lbs
Tony 815/22lbs/S 42/42/42/22lbs
Becca 601/28lbs/S 35/33/34/43lbs
Mark B. 708/55lbs/S 37/37/34/75lbs
Kimberly 743/45lbs/S 55/46/41/45lbs
Lisa Z. 745/32lbs/S 33/33/34/28lbs
BrookeP. 900/28lbs/S
Robert 1039/75lbs/DU 120/90/88/95lbs
Jen L. 12??/55lbs/DU 43/47/42/55lbs
MCK 717/31lbs/S 60/49/47/35lbs
Marin 642/32lbs/S 49/62/50/44lbs
Tina 702/28lbs/S 48/43/56/43lbs
Amy H. 745/28lbs/S 72/53/60/38lbs
J$ 911/45lbs/S 48/50/52/65lbs
Brian T. 1058/65lbs/S 68/88/117/75lbs
I’ll take a medium as well.