Tuesday 6 December

Posted by256tech.netPosted inCrossFit WODs

Muscle up

 WOD:

Five rounds for time of:
Run 400 meters
21 Sumo Deadlift High-Pulls (75/55)
21 Thrusters (75/55)
Post time to comments.

SCALES:

Gold

Five rounds for time of:
Run 400 meters
21 Sumo Deadlift High-Pulls (65/45)
21 Thrusters (65/45)

Silver

Four rounds for time of:
Run 400 meters
15 Sumo Deadlift High-Pulls (65/45)
15 Thrusters (65/45)

Bronze

Three rounds for time of:
Run 200 meters
15 Sumo Deadlift High-Pulls (45/35)
15 Thrusters (45/35)

WARMUP:

6 min AMRAP:
8 Jumping squats
6 Wall ball shots
4 Turkish getups with a light weight

MOBILITY or SKILL WORK:

Skill work

Find Max Weight Turkish Getup

The big 5 spots to hit with a foam roller pre WOD

22 thoughts on “Tuesday 6 December”

  2. A long time ago (last weekend) in a land far far away (Tampa, FL) a valiant gang of knights (me, Christina, Alex, Mandy, Craig, Ashley, and Ryan) embarked on an epic journey to slay a dastardly adventure race without dying or even shitting our pants. The battle was long and ferocious. For five hours we toiled against mud, swamps, and obstacle after obstacle after obstacle. Two of us even had to get married to complete the course. The men feared this obstacle most of all. We chose Alex and Mandy as the most qualified and likely to produce quality genetic offspring. Thankfully, they consented, and once joined we continued on to the finish. As we sprinted through the electrified wires to the finish line, a spark arced to my right temple, and I exclaimed “Fu-Fu-Fu-Fuck!” But we could not be stopped. With that we slayed the dastardly race and continued on to Craig’s family castle to feast on pig carcass and mead. We soaked our tired bodies in a hot tub and recounted stories of the day: My 1-Ryan and 1-Ashley weighted hip extensions at the top of the half-pipe, the total disregard for conventional touching etiquette when boosting someone over an obstacle, Christina’s blood-curdling scream at the top of the 15 ft tower, the 30-ft dumpster full of ice water that was actually cooled to 16 F at standard pressure without freezing (true story), sinkholes of mud that could swallow Atreyu, and of multiple crises averted because of teamwork and the unique ability of CrossFitters to maneuver their bodies through space…over weird shit.

    The end.

    3. “Two of us even had to get married to complete the course. The men feared this obstacle most of all.”

      Classic

    4. Not sure about the producing offspring bit, but the rest is all true! And very well told.

  3. Had a great time with the morning class this morning!
    Thanks for the push!
    34:38 Gold (sub 400m run with 500m Row)

  4. Elbow inflammation in both arms, so had to avoid pulling/pushing motions. Confirmed this with max Turkish getup (which went well, last max 1.25p, today 1.5p).

    Thanks, Jordan, for the advice on my elbows. Looks like I’ll be focusing on core and lower body for a little while.

    22:03 –
    5 Rounds
    400m run
    10 Front Squats @ 65#
    15 Box Jumps

  7. Nice Atreyu reference, Jeff. Congrats to the Tough Mudder team, and especially Mandy and Alex!

  8. 30:02 Rx
    thanks christina for the push. i would have gotten in my car and gone home after round 3 otherwise.

  9. This was awful to come back to after working all weekend (My body hated me)! I don’t know if I’ll be able to get out of a chair tomorrow. Don’t want to see SDHP or Thrusters for awhile!
    31:52 Rx’D.

  12. Kudos to the CrossFit troopers at 6:30 for working their butts off and running in the cold rain! I had a great time coaching you guys through this brutal WOD. Way to get after it!

  14. Kudos to my 5:15 class for braving the rain and 105 thrusters and SDHPs!

    This morning I did Bench Press and Back Squat, each 4×4
    BP: 225 across
    BS: 260 across

    This evening I did speed bench press and power clean, each 2×8
    PC: 205 across
    BP: 165 across

    Experimenting with some different rep schemes and loading intensities.

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