Wednesday 11.30.11
Posted on Wednesday, 30th November, 2011
Strength-
OHS 3×3 L
Wod-
3Min Amrap:
5 Power Cleans 185#/125#
10 Box Jumps 32″/28″
*2min Rest*
3min Amrap:
10 Power Cleans 135#/95#
15 Box Jumps 28″/24″
*2min rest*
3min Amrap:
15 Power Cleans 95#/65#
20 Box Jumps 24″/20″
Post time/weights to “comments”
OH Squat: 65,95×2, 95×3
WOD: 2/2/2. I was able to get one round in with 125 but then could not get under it so had to drop to 115. Otherwise Rx’d. Well…….my shin and the box had their second encounter : ( Atleast the knee highs saved some of my skin though!!!
Wait a second, I just noticed the difference in box size……do we have a 28′ box??????? Stuck with 24′ for all three.
You put a 45# plate on the 24′ box.
3 x 3 OHS @ 125# Legs and right shoulder want to do more- not so w/the left one. I got done w/my last set and Sarah says to me, “Is your arm supposed to shake like that during OHS?” She thinks she’s so funny!
LOVED the WOD- even though it tore me up! But that’s what they’re supposed to do
All Rxd
1st WOD: 2 rounds + 5 cleans
2nd WOD: 2 rounds + 5 cleans + 14 box jumps (yes…one shy of finishing round 3, but that goes as a big fat 2 on the white board!)
3rd WOD: 3 rounds
Great intensity this morning. Ready for a rest day!
I am funny and it looked more like you had been shocked by electricity! Nice effort though.
Got to be honest CFDM peeps- early morning crew forgot to increase our power clean reps each round…stuck to five. Don’t use us as a gage!
Go get ‘em!
No kidding, just noticed that. The white board did say 5 for each round though!!!
8 and 845 didn’t increase either. Oppsss
sweet, now I don’t feel like such a slacker not hitting 2 rds.
Great WOD this a.m. so thankful it was not Whitten. Still time to sign up for Air Force WOD tomorrow a.m. at 5:15 with Greg… Aim High!!
OHS – i’m compelled to go to the archives, i look to my right and GS is doing the same weight i am and directly behind me Q has a minivan over his head – very strong work from the early a.m. team – i managed a 3×3 at 145.
WOD – 6 rounds total – 2 per round – 135 lbs for all three rounds on power cleans and RxD height on box jumps. Great work from Bogie – this thing set up well for him. It is absolutely demoralizing to do box jumps with Bogs – i’m using a rope and caribeener (sp?) to get on the top and he was bounce and go all the way through. He also won’t say it but was only 2 jumps short of 3 rounds on the last AMRAP.
Have a good day all – JK
Don’t feel bad, old man. “Minivan” is the prescribed wt for Q.
Addendum to yesterday –
Air Force WOD – 12:50 Rxd – Great work from Greg to nail this benchmark WOD Rxd – fan-freaking-tastic!! Not to be outdone though by Ashley, Q and sick twisted freak Amy doing this thing all under 10 minutes. WoW!! I’m curious if anyone knows previous dates we have done this WOD so i can compare my time. See all tomorrow a.m. – JK
Good morning to all. Boy, it was good to get back in the box this morning.
OHS: 3×3 (L) – 165#
WOD: 6 rounds – 2 each AMRAP
Good WOD. 32″ is a tall box for a little guy like me.
OHS: 1 @ 35 and 2 @ 55
WOD: round 1: 18″ box whoo hooo finally over the hump from crashing on that box before!! small step forward! 65# on cleans (2 rounds)
round 2: 18″ box again and 55# cleans (1 round)
round 3: 12″ box my legs were toast and 45# cleans (2 rounds)
I agree I liked this WOD but my legs were toasted by round 3.
I will be in the box tomorrow to work on skills and to provide moral support for those doing the Air Force WOD. See everyone else on Friday!
OHS: 3 x 3 at 105#
WOD:
AMRAP #1: 1 round + 5 cleans. Cleans at 85#, 25″ box.
AMRAP #2: 1 round + 5 cleans + 10 BJ’s. Cleans at 75#, 24″ box.
AMRAP #3: 2 rounds. Cleans at 65#, 20″ box.
Longer legs would have been helpful today!
OHS: 3 x 3 at 85#
WOD:
#1 – 2 rounds + 2 PC at 95#, 28″
#2 – 2 rounds + 2 PS at 85#, 26″
#3 – 2 rounds at 65#, 24″
Lots of sucking air during that one. Who would of thought 3, 3 minute workouts could kick my butt like that?
OHS: 75#
WOD:
#1 – 2 rounds plus 5 PC at 85#
#2 – 2 rounds with PC at 75#
#3 – 2 rounds with PC at 65#
8:00 class did all rounds with 5 PC but the website says we were to increase PC.
OHS 3×3@55# 2@65#, 1@75#; 1@85
Power cleans @ 65#, 55#, 45# (65# may be a PR)
Box stepups on 12″ box, subbed squats some rounds
3rd, 2 rd, 1 rd (plus enough partial rounds to equal another couple of rds.
Kyle and (the guy whose name escapes me at the moment) were FLYING onto those tall boxes. Amazing!
I was proud of everybody in the night classes for stepping out of their comfort zones tonight. Way to push through! I want to give a special shout out to Kyle for completing continuous jumps on the 32″ box! Way to go!
I was pretty mad I didn’t get all 10. Got tripped up after 6 and lost my momentum…
OHS: 155 3×3. I actually did one at 145 too, but that was too light.
WOD, 1.5 / 1.5 / 1 and 8 PC. as rx’d.
That 2nd set of PC on each round was brutal. I think I actually lifted 185lbs 7 or 8 times just to the the full 5 needed.