Friday 9 July

Brittany performs pullups


Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

Rob Orlando on today’s WOD – video [wmv] [mov]

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

8 thoughts on “Friday 9 July

  1. 3rnds + 8 ring rows and dips. 185lb deadlift and 115lb squat clean. Warmed up with 245lb dead lift. Squeezed 3 245lb deadlifts in the workout when Russell was away from his station. No idea where I max out on anything but deadlifted 245lb. 185lb felt just as heavy as 245lb which probably means I have poor form.

    Also, saw a double rainbow all the way on the way to the gym. I must rethink my life.

  2. WOW!! This WOD was tough…
    5 rounds completed- 115lb DL and 61lb SC, did 4 ring rows and 4 dips to sub for muscle ups. Everyone worked hard….I am continually impressed with Erin A’s drive, girl you have come so far within a month…You are going to make one hell of a kick a** fire-breathing crossfitter…Good work guys!

  3. 4 rounds + 4 ring rows and 4 dips- 115lb DL and 60lb SC, did 4 ring rows and 4 dips to sub for muscle ups.

    Dear Legs: You’ve noticed you have worked hard lately, Monday: walking lunges, Tuesday: sprints and squats, Wednesday: back squats, today: squat clean. So, if you haven’t got the message: STOP EATING MY SHORTS!! Yours Truly, Mrs. Bean

  4. The reason I love Crossfit is the support and encouragement I get from everyone. I’m clearly harder on myself than anyone else, and Christina, you are a FANTASTIC coach. Thanks for taking the initiative to lower my weights when I was struggling. I have to get out of the mindset that lowering weight= failure. That was a rough WOD but I feel good now that it’s over! I realize I broke down and got emotional but everyone be assured that all is well. I was tired and hurting and frustrated, but thanks to Christina and EA, I was able to calm down and end with a smile 🙂

    I did this in 20 minutes. [pause for chuckle because everyone did it in 20…. get it? Is this microphone on? Check check…]

    4 rounds+ 4 additional deadlifts. 95lb DL, 4 ring rows and 4 dips, 51 lb squat cleans… then dropped to 41lb for the last round. I’m friggin exhausted and sore!!

  5. 2 rounds + 9 MUs + 3 cleans Rx’d

    I was pretty upset I didn’t get 3 rounds. I just wasn’t feeln it today. My legs feel like jello after yesterdays wod!

  6. 3 rounds + 13 reps. Hoping for more but had a much harder time with the deadlift than I thought I would after doing the cleans. Thanks to Christina and David for not letting me get too comfortable.

    Had a small but great 6:15 class. Lonny, Jonathan, and Megan both made a lot of progress on their squat cleans.

  7. Scaled it to

    185 lb. Dead Lift 9 reps
    4 Muscle Ups
    95 lb. Squat Clean 9 reps

    3 rounds + 9 DL’s + 8 ring rows

    I was able to do the muscle ups in the first round, but could only get one in the second round. Did a couple more attempts and had to do the scaled version (8 false grip ring rows, 8 ring dips) the rest of the way.

Comments are closed.

%d bloggers like this: