Wednesday, February 23, 2011

Thursday February 24 2011

Warm Up:
15 minutes get warm.
Then as promised something a little challenging after two days of strength and technique.


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 45# dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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11 comments:

  1. raguannoFebruary 23, 2011 at 6:14 PM

    this is going to be a sprint, then a run, then a jog, then a walk, then a stumble, then a crawl, and then I will likely die

    ReplyDelete
  2. The Dread Pirate DeweyFebruary 23, 2011 at 6:31 PM

    Rope climbs?? Sweet! How could I miss this?

    ReplyDelete
  3. UnknownFebruary 24, 2011 at 9:16 AM

    so excited. I don't care if traffic takes 2 hours... someone had better be there to let me in.

    ReplyDelete
  4. speedriverbicycleFebruary 24, 2011 at 11:05 AM

    pain.
    15:... I think in the upper or mid 15's. Cannot remember.

    Rope climb ='s death. Prepare for that. Wow.

    Tim C. roars like a lion.

    ReplyDelete
  5. Chris MandvilleFebruary 24, 2011 at 11:24 AM

    Very disappointing DNF. Had never climbed a rope before, finished the wallball at about 11 mins and just couldn't get the technique down. managed one ascent with mostly arms.

    I'll beat you soon, rope....

    ReplyDelete
  6. TiffanyFebruary 24, 2011 at 11:31 AM

    20:17 I think.

    Got the three rope climbs in and really wasn't expecting to do them. Thanks for yelling at me, Mike :D

    KB - 45#
    HSC - 55#
    Wall Ball - 14#

    Wicked awesome WOD!

    ReplyDelete
  7. KrozFebruary 24, 2011 at 4:04 PM

    20:59 I believe
    kb 70lbs
    hsc 80lbs
    20bs wall ball

    I am hungry for a faster time, just not satisfied with this one...

    ReplyDelete
  8. CrossFit GuelphFebruary 24, 2011 at 4:43 PM

    Great work everyone! No problem Tiffany, any time.

    ReplyDelete
  9. Kourtney Wilson-AtkinsonFebruary 24, 2011 at 5:06 PM

    Did this at a gym as couldn't get into the box! Did it after 55 mins interval cardio, and switched the three rope climbs to 2 min of rower, step mill, and sprint! Wall balls for push press! Other then that same as listed! Love love love these WOD'S!

    ReplyDelete
  10. Steph VosFebruary 24, 2011 at 7:24 PM

    time 26:38, only did one rope climb but not included in the time. Used the 50lb kb, 75lb squat cleans.

    ReplyDelete
  11. The Dread Pirate DeweyFebruary 24, 2011 at 8:38 PM

    25: something before the rope climbs. Got 1.9 rope climbs then my claw-like hands forced me to desist.

    kbs 80lbs
    hsc 40lb dumbs
    24" box
    And Mike, I did do the kipping pull-ups--turns out i was just being a whinner about the pulled muscle.

    ReplyDelete

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