Thursday 3/11/2010
Additional Warm-Up
2 rounds of the following: 20 back extensions, 20 med ball sit ups, 10 Burpee Pull Ups, 2 mins of jump rope
Workout of the Day
AMRAP in 12 minutes of:
7 Power Cleans (135#/95#) click here
10 Ring Push Ups or 10 Dynamic Push Ups
After the AMRAP, rest as needed, then complete a 500m row for time before you leave.
Post number of rounds completed and your row time to comments.
23 Comments to Thursday 3/11/2010
Future Events
CrossFit Olympic Weightlifting Certification September 25th-26th at CrossFit Odyssey
Click the logo to register!
Click the logo to register!
Carol 61/130
WOO HOO…I love CFO! Had the best time this morning. I LOVE all the people there!
5 RDS plus 7 PC (60 #) and 3 knee ring push ups. Went up 10# in my PC. YEAH…still need to pull it in the pocket. I will do it or die trying!
Row time: 2:17…can I use the age card on this…I was the slowest of the AM group
kristin 30/145
8 rounds rx’d with dynamic “jumping” pushups or whatever you call them
1:58 row
Carli 27/105
5Rds (almost 6, I was 4 pushups shy) 80# and dynamic pushups. Great Feeling in the gym this morning, it is so motivating to workout with a big crowd of people.
2:13 row
Heather
Great pic Whitney!!!
Carol, I’m shedding a tear since you said you had the best time this morning and I wasn’t there =( =( had my last photography class so hopefully will be there Thurs now
Marc 37/205 I hate like hell to miss the WOD, but gotta work some time. We had our bi annual PT test for work and PR’d on my mile and half run. Been holding 10:10 for two years, today was a 9:30. The only change was CFO. This stuff works. Thanks Odyssey.
Looking strong Whitney!
Congrats Marc…missed you today.
Heather…what I meant to say was it would have been the best day ever if my buddy Heather was there!
Nice job Marc. Looks like I’ve been missing some great workouts with the doors open and some large morning crews. It’s still cold out here but at least I get to go snowboarding on the weekends. See you all in a week and a half.
Brian 26/155
10 rds + 2 PC rx’d
row 1:49
I hate rowing. Being so short, I feel like that really small sprocket on a mountain bike when you put it in such a high gear. I can row really fast, but I don’t go anywhere in a hurry!
Jess 30/130
6 1/2 rounds- 75#, ring push ups on knees
cheese and rice, i’ve GOTTA work on my push ups. i can say that push ups are my biggest weakness. blah.
great meeting molly and heather tonight and look forward to working out with you girls!!
Ill have to agree with you Brian. I think you should give up rowing all together. Maybe you should give up running to. Cause you kind of look the same doing both.
9rds + 7 cleans, Rx’d, 1:33 on the row. Marc, you should PT TRFA #127 more often, everybody’s loving the sand bags…not:)! But hey, if it makes you struggle than it’s good for you, right:)?
solid turnout today–where’s everyone’s posts??
7 rounds+1 PC-rx’d
row-1:54
David 29/190
8 rds plus 7 & 2 dynamic push-ups.
1:44 Row. Fun WOD.
Cameron, now that’s not offering solid solutions. When I had problems doing Overheads, I came to you because you are the material expert on anything w overhead squats.
That’s low Brian. Real low. If you really want to work on your push-ups, you just have to ask.
Dee F/27/145
Awesome job guys! Looked like everyone really put out tonight!
9 Rds + 7 PC @ 95#. (ring pushups)
If anyone is interested, will be open Sunday @ specific times for our 3 WOD CFit Challenge! Please check Fri or Sat for times.
Dee
Almost forgot…
500 M ROW 1:46
Tyler E. 23/175
12 Rds. Awesome WOD. Thanks Joe for setting a good pace to follow. 1:46 Row
damn tyler, 12 rounds? nice job!
Beth 35/120
6 rds + 4 PC Rx with dyn. pushups row: 1:55 My low back is screaming now. I need a massage
! Thanks everyone for signing up–can’t wait to get my hands on you.
David…love your avatar. Sara, Beth and Danielle, awesome row times.
Tyler, you were smokin at 12 rounds!!
.
9 rounds + 7 pc + 6 ring push ups
sucked on the ring pushups, felt good on the PCs
Fun WOD