12/22/09 Tuesday
*** CHRISTMAS SCHEDULE ***
Thursday December 24th 8:00 a.m.
Friday December 25th CLOSED
WOD
12-9-6
Overhead Squat (135/95)
Burpee Pull ups
Post time to comments.
(cfsd)
UTC CrossFit Blog
Ultimate Training Center CrossFit Corona, CA
UTC CrossFit
Ultimate Training Center
CrossFit Founder Coach Greg Glassman w/Coach Tony
REEBOK CROSSFIT GAMES 2012
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A.M. WOD
Warmup:
250m Row
2 rounds
Baebell Complexs
10 Situps
WOD:
5X5 Deadlift 245#
5X5 Press 95#
Working on form and strength. I kept the presses lower in weight to keep back lean to a minimum, and to save my shoulders for tonights OHS.
P.M. WOD
Warmup:
20 Jumping Jacks
20 Jumping Joes
Joint Mobility
Tire Drills
WOD:
12-9-6
Overhead Squat 135#
Burpee-Pullups
Time = 7:47
I scaled back to 95# though.
Always expect the unexpected! Today’s 8 am WOD did not look too hard. It became a lot harder after a grueling 40 minute warmup.
Warmup –
20 each jumping jacks, jumping joes, cross overs, forward lunges back lunges, walkup between hands
Lateral jumps over PVC bar, back and forward jumps over pvc pipe, lunging jumps over pipe
Medicine ball war on balance beams (actually thin board and punching bag)
Hit tire with sledge hammer and drag tire with hammer across gym and back
Ripple double climbing ropes while doing backward lunges
WOD
Sets 12,9,6 OH Squat, Burpees, pullups for time
Time 7:20 45# step back burpees, reg pullups
Thanks Tony and Big Wayne (esp. for not killing me during MB War)!!
as rxd 67# 7:35
WOD 9:10 and 1:50 500m row
nice job Jonah…way to put in the extra work
9:10 time W.O.D. 12-9-6
Overhead Squat (135/95) had to use just plastic stick
Burpee Pull ups
great warm up today
4:57 67#
10:39 65#…
With ur last round @ 67# Linzy!
8:04 @ 89#
Fun warm -up Tony!!
8:24… 95 LB Overhead Squats
6:33 more than rx’d 185# ohs
Good Times, Good Times…
As Rxd:
9:24