Thursday, August 9, 2012

Friday 8.10.12


1.  Snatch 
6 x 2 at 65%, OTM

2.  Clean and Jerk
6 x 2 at 65%, OTM

3.  Box Squat Jumps
8 x 2 - You can use dumbbells and/or weight vest to weight these down, but speed trumps load.  Demo Vid.

4.  Dumbbell Bulgarian Split Squats
2 x 8 ea/side

5.  3 RFT:
6 Deads, 275/185
12 Box Jumps, 24" (same for men and women)
18 TTB

Enter the tunnel boys...
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54 comments:

  1. kelly levensAugust 9, 2012 at 4:13 PM

    Saturday's WOD make up:
    Push press: 175
    Snatch grip shrug: 215 I think
    Ring push ups: 60/30 left with a few in the tank on rd 1
    Flys/belly to bar- check
    9-6-3 metcon:
    5:41 RX....first muscle up WOD in 3 months...rusty! Used an 6-8inch defecit on paralettes.

    ReplyDelete
  2. CrossFit CronullaAugust 9, 2012 at 8:26 PM

    This comment has been removed by the author.

    ReplyDelete
  3. QuinnAugust 10, 2012 at 2:40 AM

    1. 125lbs.
    2. 175lbs.
    3. 45lb vest
    4. 45lb DB
    5. 5:16 Posterior chain is fried. :)

    ReplyDelete
  4. SchreinerAugust 10, 2012 at 4:18 AM

    1. 145
    2. 165
    3. 24" box, 17 lb vest
    4. 53# KB each hand
    5. 4:30, stand at top of box jump (Games Standard)

    hamstrings are no happy right now

    ReplyDelete
  5. DBellAugust 10, 2012 at 5:17 AM

    1. 85#
    2. 130#
    5. 6:54 Rx
    3. worked up to 30" box + 3 45# plates
    4. 45# db each hand

    ReplyDelete
  6. UnknownAugust 10, 2012 at 6:01 AM

    Snatch: 80#
    Clean & Jerk 105#
    Dancing Geisha 10:30 245#
    Box Squats: 7 @ 24" and 1 @ 30″
    2X8 Romanian Split Squats 25# dumbells

    ReplyDelete
  7. Mike McDAugust 10, 2012 at 6:08 AM

    1. Snatch: 130#
    2. Clean and Jerk: 165#
    5. 3RFT: 4:45 Rx
    3. Box Squat Jumps 8*2: started 30" box added 1 45# bumper each set up to 51" inches(6 45#'s)*2
    4. DB Bulgarian Split Squats: no time will make up later

    ReplyDelete
  8. Amy KbaumAugust 10, 2012 at 6:26 AM

    1. Snatch - 65#
    2. Clean and Jerk - 90#
    3. Box Squat Jumps - 8x2 @ 24" box
    4. DB Bul Split Squat - 2x8 using 20# dbs
    5. 3 RFT - 5:58 RX

    ReplyDelete
  9. ShoshenqAugust 10, 2012 at 7:17 AM

    Wow. This one killed me.
    Snatches: 115,115,125,125,115,115
    C and J: 135,145,155,155,155,155
    Box squat jumps: 36" box
    Bulgarian split squats. 45lbs db 50 lbs db 2nd set
    9:19 on met con but did a 30" box instead of 24" because I'm an idiot and grabbed the wrong box

    ReplyDelete
  10. AnonymousAugust 10, 2012 at 7:37 AM

    Snatches- 100
    C&J- 155
    Box Squat BJ- 5x2 bwt, 1x2 20# DB, 2x2 25# Sandbag I'll wear a vest next time.
    BSS- 2x8/8 w 25# plates
    WOD- 8:57 TTB in the last round and a half were crazy slow.

    ReplyDelete
  11. Chris NeebAugust 10, 2012 at 7:52 AM

    Snatches #95
    C&J #145
    Box Squat. 8x2 24inch
    Bulg SS- 2x8 per side #35
    Wod. 9:48 RX

    ReplyDelete
  12. UnknownAugust 10, 2012 at 7:56 AM

    Snatch 110
    C&J 155
    WOD 5:35rx
    Box Squat 8x2 24"
    Bulg SS 2x8 45#

    ReplyDelete
  13. Ally BAugust 10, 2012 at 8:20 AM

    Snatch #85
    C & J #125
    WOD 5:16 RX
    Bulg Split Squats #45 DB

    ReplyDelete
  14. UnknownAugust 10, 2012 at 9:22 AM

    1. snatch - 115, c&j - 155
    2. box squat jumps - to 30" box, holding two 20# db
    3. bulgarian split squats - 35# db
    4. 3 rft - 4:40 rx (games standard box jumps)

    shoulders smoked from wednesday, hamstrings smoked from today. and the oly lifts were performed outside. it was 114 in bahrain today.

    ReplyDelete
  15. Drew - AtlantaAugust 10, 2012 at 9:26 AM

    Body Weight 233
    Snatches #160
    C&J #205
    Box Squat. 8x2 36inch
    Bulg SS- 2x8 per side #55
    Wod. 12:14 RX

    ReplyDelete
  16. UnknownAugust 10, 2012 at 9:48 AM

    Snatch: 65#
    C&J: 85#
    DG: 6:24. (185#/ 24″bj)
    Box squats: 24″. (4 x 2 no weight 4 x 2 w vest)
    Bulgarian split squats: 30″ dumbbells 2 x 8
    great pictures!

    ReplyDelete
  17. UnknownAugust 10, 2012 at 10:18 AM

    Snatch: 115
    C&J: 140
    Box Squat Jump BW (192)
    Bulgarian Split Squat 30# dbell
    Dancing Geisha: 6:57 Rx

    ReplyDelete
  18. UnknownAugust 10, 2012 at 10:29 AM

    1. 115#
    2. 190#
    3. 45# vest.....awesome posterior recruitment
    4. Double 16kg KB
    5. 6:39. Rx'ed

    ReplyDelete
  19. sarah leeAugust 10, 2012 at 10:59 AM

    1. 50 pounds
    2. 75 pounds
    3. No weight.
    4. No weight
    5. Wod. 9:00 rx
    Really really tired going into this today.

    ReplyDelete
  20. UnknownAugust 10, 2012 at 11:51 AM

    1. 100#
    2. 130#
    3. no weight 24' box
    4. 2 45# DBs
    5. Dancing geisha: 6:16 with 34' box and 225# DL (my body hates Deadlifts)

    ReplyDelete
  21. UnknownAugust 10, 2012 at 12:01 PM

    1. 65#
    2. 135#
    3. no weight 24 inch box
    4. 2 25# dumbbells
    5. "Dancing Geisha" 8:21 Rx

    ReplyDelete
  22. davidcurran234August 10, 2012 at 12:29 PM

    Snatch: 115
    C&j: 145
    Box sq jumps: up to 45"
    Bulgarian sp sq: 1.5 pood KB's
    Metcon: 6:24 (Rx)

    ReplyDelete
  23. RyanAugust 10, 2012 at 1:19 PM

    3 rnds of crossfit warmup to get moving along with some mobility stuff.


    Snatch 100
    C&J 125
    Box squat/jumps Check
    Bulgarian sp sq. 25#dbs Check
    metcon 6:42 rx'd

    ReplyDelete
  24. AnonymousAugust 10, 2012 at 1:31 PM

    1. 135x3, 140x7 (did 10 min woops).
    2. 175 across
    3. Check 30" no weight
    4. 40, 50 lb DB's
    5. 8:31 rx. (last round of t2b killed me!!)

    ReplyDelete
  25. KathrynAugust 10, 2012 at 2:06 PM

    1. Snatch 60lb
    2. C&J 80lb
    3. Box squat jumps with 15lb vest
    4. Bulgarian split squats with 25 lb dbs
    5. 8:43 rx

    ReplyDelete
  26. CrossFit HyperformanceAugust 10, 2012 at 2:07 PM

    1) snatch 120
    2) c&J 165
    3) just fast
    4) BSS with 40lb DBs
    5) 4:06 rx

    thanks Ben. this is fun.

    ReplyDelete
  27. UnknownAugust 10, 2012 at 2:08 PM

    1. Snatch: 85
    2. Clean & Jerk: 135
    3. 8 x 2 box squat jumps.
    4. “Dancing Geisha”: 4:30 rx
    5. Bulgarian Split Squats: 2×8 w/35# dumbbells.

    ReplyDelete
  28. Mark LeeAugust 10, 2012 at 2:27 PM

    1.140
    2.165
    3.Yes
    4.Bulgarian Split Sqauts 40,35 Dumbells
    5. 4:54rx'd

    ReplyDelete
  29. Scott WarrenAugust 10, 2012 at 2:55 PM

    Snatch-105-115-115-115-125f-115
    Clean and press 135-155-175-185-185-185
    Box- 55 lb db
    Squat 55lb db
    3 rounds:4:48

    ReplyDelete
  30. JuliusAugust 10, 2012 at 3:14 PM

    1. Snatch
    6 x 2 OTM at 115#

    2. Clean and Jerk
    6 x 2 OTM at 145#

    3. Box Squat Jumps
    8 x 2 - No vest, so i used 50" box jump instead

    4. Dumbbell Bulgarian Split Squats
    2 x 8 ea/side - 2x40lb DBs

    5. 3 RFT:
    -10:20 RXd - too slow on the T2Bs

    ReplyDelete
  31. UnknownAugust 10, 2012 at 3:18 PM

    Snatch 110#
    C&J 135#
    WOD 5:30 rx
    8x2 box squats
    BSS 25#

    ReplyDelete
  32. EugeneAugust 10, 2012 at 3:47 PM

    Snatch: 90#
    Clean & Jerk 125#
    Dancing Geisha 6:28 Rx
    Box Squats: Worked up to 24" box and 2 45# plates
    2X8 Romanian Split Squats: 45# dumbells

    ReplyDelete
  33. Cheryl NassoAugust 10, 2012 at 4:00 PM

    1. Snatch @ 105#
    2. C&J @ 135
    3. Box Jumps 24" box +3 25# plates
    4. Doing them momentarily
    5. WOD 4:32 ttb fell apart and i hit my shin on the box! grrr!!

    ReplyDelete
  34. Derek MohamedAugust 10, 2012 at 4:14 PM

    Snatch-165 check
    Cj-195 check
    Metcon-subbed burpees for bj (Achilles)- 6:04

    ReplyDelete
  35. UnknownAugust 10, 2012 at 4:48 PM

    1. Snatch 80
    2. Clean/J 105
    3. No weight 24" box
    4. #15-#25-#25 BSS
    5. 5:51rx - t2b crushed me!
    Love it!

    ReplyDelete
  36. UnknownAugust 10, 2012 at 4:53 PM

    1. Snatch 95
    2. C/J 145
    3. 20# Vest 24"
    4. 50# DB Across 2x8
    5. 4:52 RX, grip couldnt hold T2B
    Wicked fun workout Ben! I video recorded this one ill send it over

    ReplyDelete
  37. potsyAugust 10, 2012 at 5:30 PM

    1. Snatch: 135
    2. Clean & jerk: 185
    3. Box squat jumps: up to 36"
    4. Bulgarian split squats: 45# DBs
    5. 3RFT: 7:14 Rx

    ReplyDelete
  38. CodyAugust 10, 2012 at 6:08 PM

    1. Snatch: 75#
    2. Clean & Jerk: 105#
    3. Box Squat Jumps: 24" w/ 5# each hand
    4. DB Bulgarian Split Squats: 25# first set, 45# bumper plates second set...these were hard! Threw balance off.
    5. 3RFT: 225# DL 7:07

    M/27/5'4"/135#

    ReplyDelete
  39. UnknownAugust 10, 2012 at 6:38 PM

    1. Snatch 105#
    2. C&J 155#
    3. BW @ 30" + 1 45# Plate
    4. 1x8 Split Squat 40# called it after hip flexor starting hurting
    5. WOD 3:36 Rx

    ReplyDelete
  40. UnknownAugust 10, 2012 at 7:02 PM

    1. Snatch -- 145#
    2. C&J -- 195#
    3. Box Squat Jumps -- Stayed at 24"
    4. DB Split Squats -- 40# DB
    5. 3 RFT -- 4:50 Rx

    ReplyDelete
  41. Shawn McQueenAugust 10, 2012 at 8:01 PM

    Snatch 6x2 OTM

    140lb (power snatched due to knee pain in squat)

    Clean and jerk 6x2 OTM

    175lb (powercleaned due to knee pain in squat)

    (actually did these with an ice pack wrapped around my knee)

    8x2 Box Squat Jumps

    To a 30'' box

    2x8 DB Bulgarian Split squats
    **Did not do due to knee pain

    3 rounds:

    6 Deadlift 275lb
    12 box jumps 24"
    18 TTB

    4:16

    ReplyDelete
  42. Bubba HagoodAugust 10, 2012 at 8:32 PM

    1. Snatch: 110
    2. Clean & jerk: 155
    3. Box squat jumps: 36" (30" box plus 2 45 plates)
    4. Bulgarian split squats: 45# DBs
    5. 3RFT: 5:15 Rx

    note: Snatch and C&J felt MUCH easier this week

    ReplyDelete
  43. Britt ArbanasAugust 10, 2012 at 8:44 PM

    Snatch #65
    C&J #85
    BSJ dumbells #15
    B split squats #20
    Wod 8:57 rx

    ReplyDelete
  44. Dan CampAugust 10, 2012 at 8:56 PM

    1. Snatch: 105
    2. C&J: 145
    3. Box squat jumps: 30"
    4. Bulgarian split squats: 35# DBs
    5. 3RFT: 5:11 Rx

    ReplyDelete
  45. AnonymousAugust 10, 2012 at 9:10 PM

    1.) 95#
    2.) 125#
    3.) done
    4.) 30#db
    5.) 11:58 rx

    ReplyDelete
  46. RapAugust 11, 2012 at 5:59 AM

    Snatch 125#
    C&J 155#
    WOD 5:17 rx
    Box 30"
    BSS 35#

    ReplyDelete
  47. DaveAugust 11, 2012 at 1:21 PM

    Posting late but my wife and I had a baby on Friday!

    1)115
    2)145
    3) 30" with 40lb vest
    4) 3:42rx

    ReplyDelete
  48. JennSAugust 12, 2012 at 4:56 AM

    Snatch: 65
    Clean and Jerk: 85

    That's all today. Competition tomorrow.

    ReplyDelete
  49. Dr.HewittAugust 14, 2012 at 1:12 PM

    1. Snatch 155
    2. C&J 185
    3. Box squat jump with 25lb db's
    4. split squats with 45lb db's to 30" box
    5. WOD 4:02 Rx

    ReplyDelete
  50. AnonymousSeptember 10, 2012 at 5:36 PM

    1. Snatch (105#)
    2. C&J (125#)
    3. 30" Box (bw/10#/15#/20#X5 vest)
    4. Split Squats (50# db's)
    5. 4:48 as rx'd except 250# DL's.

    ReplyDelete
  51. DannyBostwickMarch 21, 2013 at 2:16 AM

    Rested today, for a competition on saturday.

    ReplyDelete
  52. UnknownApril 12, 2013 at 3:15 PM

    1) 155
    2) 165
    3) done
    4) 165 barbell, no dumbells around
    5) 6:05. The Deads were broken on the last set, felt heavy

    ReplyDelete

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