Thursday 140116

All-levels WOD/Beginner WOD:
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.

Competition Team WOD:
Part A. Push Press 1-5-1-10-1-15
Part B. Deadlift 5×2 reps

P1280680
(Photo credit: Alex Robleto)

CrossFit, Inc., support for Kevin Ogar
CrossFit, back pain, and severed spine injury
Register now for the 2014 CrossFit Open
Where in the world is the best place for healthy eating?
Squatting really IS like sex
This surfing video shot with a drone and a GoPro at Banzai Pipeline will blow you away

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
A. Jerk 3-3-3
B. .357 Magnum:

8 minute AMRAP:
2 jerks @60-75% of A
4 lateral jumps over bar
3 jerks @60-75% of A
6 lateral jumps over bar
4,8; 5,10… 

Competition Team WOD:
Part A. In 15 minutes: Work up to max snatch.
Part B. For 5 minutes, every 30 seconds: 1 snatch at 85% of today’s max
Part C. 10 minute AMRAP: 30 double unders, 15 snatches (75/55)

  • Brad Hoover

    If you’re on the road and looking to do a longer workout with no equipment required perhaps try this: EMOM for 30 minutes perform 5 burpees, 8 situps and 10 squats. Started off with 20 seconds of rest each round, which gradually dwindled to 5-7 seconds of rest during the last 6-7 minutes. Fun, and very sweaty.

  • michael saterman

    #RoadtoRecovery Day 11
    20:12 | Not Rx’d

    Modified: Ring Rows replaced Pull Ups

  • AndyK

    Angie + Lindsay’s 28th Birthday WOD = Angie with 28 unbroken double-unders every three minutes.

    Total time 29:02 – a few sets of double-unders between 18-26 and had to restart.

    • stevenrerickson

      Happy Birthday Lindsay! See you guys tomorrow for .357 magnum?

      • AndyK

        Depends how much wine and food is consumed a dinner!

  • ToddMorris

    Angie Rx: 21:50 (shaved 30 seconds off of my last time.)

    I had all kinds of plans going into this WOD about how I was going to shave off minutes. But, Mike Tyson said it best: “Everybody has a plan until they get punched in the mouth.”

    I added a minute to my pull-ups and shaved a minute off of my sit-ups. The only pre-planned strategy that worked was doing 10-push-ups first and then doing 3 push-ups every 10 seconds.

    • Brad Hoover

      One of my favorite quotes, which applies to every Fran workout I’ve done.

    • M_Cohen

      28:58 – first time doing this workout
      Thanks for posting your breakdown – it was really helpful to see that. I thought I’d go in with sets of 5 on the pushups until I read this. Glad I didn’t. I did 3 every 10 seconds for the first ~36, water break, then dropped to 2 every 10 seconds. I think that was much more efficient than trying for 5.
      Pullups I did sets of 2. I need to work on linking kips. First one is solid, but then I’m just in a dead hang and the second one is much more difficult.