Thursday, December 20, 2012

Friday 12.21.12

 

1.  Front Squats
10 x 1, OTM -across.
2.  Up Ladder 8
In eight minutes climb as high as possible, adding 1 rep to each movement each round.
Power Clean
Front Squat
Jerk

Dudes:  185
Chicks: 135
Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  
  
3.  Goat Training
Pick TWO of the following, based on greatest weakness...
A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 2 reps, moderate - not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps
Posted by at

35 comments:

  1. TadpoleDecember 20, 2012 at 9:49 PM

    1.275#

    2. Rx. 5 rounds+7/ 52 reps.

    3. GOAT
    Ring dips. 3:32... Last week was 4 mins.
    T2B... OTM, 10x6 UB.

    ReplyDelete
  2. Rudy KDecember 21, 2012 at 7:19 AM

    1. 265 across
    2. 6+7 reps...63 total reps
    3. Ring dips and t2b

    ReplyDelete
  3. UnknownDecember 21, 2012 at 7:48 AM

    Today was one of the better feeling workouts I have had in a while, really pumped with my numbers.

    1. 285 X 5, 300 X 5
    2. 6+2 reps @185...65 Reps
    3. Goats
    - Rope Climbs 10 X 15" = 1:51
    - Overhead Squats = 155, 185, 205, 205, 225

    ReplyDelete
  4. UnknownDecember 21, 2012 at 8:22 AM

    1. 245# (felt light but focus was on form and mobility)
    2. Rx 5 rounds + 12 reps (57 reps)
    3. Goat: L-sit 10 x 12 sec

    ReplyDelete
  5. UnknownDecember 21, 2012 at 8:56 AM

    305
    Wod 5rnds plus 5
    Goat: T2B/ 60 ring dips. Stopped at 45. Shoulder tweaked.

    ReplyDelete
  6. THDecember 21, 2012 at 10:30 AM

    1) 275-295 pause squats
    2) 6+14
    3) T2B and one more later

    ReplyDelete
  7. UnknownDecember 21, 2012 at 11:23 AM

    1. 315 across

    2. 6 + 16

    3. T2B & ring dips

    ReplyDelete
  8. UnknownDecember 21, 2012 at 11:34 AM

    Went to Crossfit Grandview (Rogue) today. We did 4x3 front squats, 100m row, good mornings, then WOD 11.3 with 5mins of C2B PU no transition time between.
    Goats: OHS and L sits

    ReplyDelete
  9. JwkowalczykDecember 21, 2012 at 1:10 PM

    1-275 across
    2-5 rounds, 5 so 60 reps
    3-ring dips-2:43
    Ttb-3:03

    Just a thought but would people want to write in when they post what region they are from? Just thought it would be cool to know and follow people along as the open approaches...

    Joe - NE Region

    ReplyDelete
  10. Taylor DomengeauxDecember 21, 2012 at 3:02 PM

    1. 300# across
    2. 5rds+ 6 front squat= 57 Reps
    3. Push press + L sits

    ReplyDelete
    Replies
    1. Taylor DomengeauxDecember 21, 2012 at 3:25 PM

      M / 5'8 / 165

      Push press: 6:11
      L-sits: 4:02

      South central

      Delete
  11. SchreinerDecember 21, 2012 at 3:27 PM

    1. 285
    2. 5 + 2 front sqaut (53)

    5'11"/187#/27
    NE

    ReplyDelete
    Replies
    1. JwkowalczykDecember 21, 2012 at 4:40 PM

      WOD next week bro?

      Delete
    2. SchreinerDecember 21, 2012 at 9:18 PM

      I'm down, ill let you know, when do you usually go again, I'm usually at Brickyard at 345 or so

      Delete
  12. UnknownDecember 21, 2012 at 3:47 PM

    1. 315 across.
    2. Started at 185 got to round round 4 with 225. Ran out of time. I climbed 10 pounds every round.
    3. Ring dips and press

    ReplyDelete
  13. UnknownDecember 21, 2012 at 3:54 PM

    255, 255, 265, then 275 for the rest. You guys are beasts! I could only manage 3 rounds + 6 for 24 total reps. Only been following competitor WOD for a couple days though. Curious how long have you all been doing this program?

    ReplyDelete
    Replies
    1. JwkowalczykDecember 21, 2012 at 4:39 PM

      2 weeks, but I have been doing this for 2 years 3 months and been to regionals twice. Pretty sure your numbers are bad ass too...

      Delete
    2. UnknownDecember 21, 2012 at 5:06 PM

      I've been on since the endd of October. Lovin every day of it.

      Delete
    3. UnknownDecember 21, 2012 at 10:14 PM

      Thanks for the kind words Jwko, but by looking at everyone else's numbers, I am most definitely lagging. That's alright though, gives me motivation! I have been crossfitting for about a year, mostly following the HQ programming, and around September started adding in strength work. Goal is to make it to regionals one day.. Won't be this year but maybe next.. Really glad I found this little community of serious high level crossfitters. Lots to learn from you all! Thank you!

      Delete
  14. UnknownDecember 21, 2012 at 4:23 PM

    1. 315 across
    2. 5+10 Rx
    3. TTB & L sits

    ReplyDelete
  15. UnknownDecember 21, 2012 at 4:24 PM

    Oh damn, I misread ... Did 10 RFT push presses. That's a lot of reps!

    ReplyDelete
  16. PatSDecember 21, 2012 at 4:43 PM

    Front squats 275, too light
    WOD 5+12

    ReplyDelete
  17. UnknownDecember 21, 2012 at 5:07 PM

    I'm confused, I should have done 185 the time on the clean-front squat- jerk complex?

    ReplyDelete
  18. PeachDecember 21, 2012 at 5:39 PM

    I really suffered in my workout today. Slept on a hard wood floor last night.
    325 across
    Didn't do clean thing too tired .
    60 ring dips

    ReplyDelete
  19. potsyDecember 21, 2012 at 8:03 PM

    1) 325 across
    2) 6+12 Rx
    3) no time

    ReplyDelete
  20. DominicDecember 23, 2012 at 9:54 AM

    AM:
    1) Wendler Back Squat 3x315,3x355 & 3x385
    2) FS OTM x10+3 315
    3) 6 Rnds + 3 Jerks (89)
    4) 10x12 Lsits & 10x6 T2B

    ReplyDelete
  21. UnknownDecember 23, 2012 at 6:51 PM

    1. 155- 5 rnds +5. Was the right weight choice.
    2. 245 across
    3. 155 ohs. Felt light but working technique. Need for snatch
    4. Toes 2 bar-4:30

    ReplyDelete
  22. UnknownDecember 28, 2012 at 4:21 PM

    1. 285 across
    2. 5 rounds + 12 reps =60 reps total
    3. ring dips and free standing hspu's and toes 2 bar

    ReplyDelete
    Replies
    1. UnknownDecember 28, 2012 at 4:59 PM

      ring dips 4:17, 3 unbroken freestanding hspu's, missed my six t2bar @3:57 in my last round got back up finished @4:28

      Delete

Subscribe to: Post Comments (Atom)