120612:
AMRAP 15 Minutes:
15 Pull Ups
100 Foot Walking Lunges (Unweighted)
10 Hang Power Cleans (135#/95#)
10 Slam Balls (30#/20#)
-then-
3 Rounds:
Run 40 Meters
Hold Plank Position (60 seconds)
NOTE: For effort, not time.
Tuesday, June 12, 2012
Hi, everyone! Unexpectedly, we are going to be out of town on July 4, so we will have TWO Peachtree Road Race numbers to sell. Anyone want them? We want to give preference to our CFRX family. If you want them, e-mail me at cookingwithdustin@me.com or call me 404.824.3110.
I might be interested in them. Let’s talk!
AMRAP:
3 rounds at RX weight, red band for pullups.
Then running and plank holds (not for time).
Then some great stretching. I’m liking Joey as a coach and think that he should every morning this summer because he so good. 🙂
No offense intended to our other coaches. I just wanted Joey to know he did a great job and that I appreciated it. 🙂
Agreed. Joey is a fantastic coach.
AMRAP: 3 Rds + 6 pull-ups; 75#
I’m with Pat on this one–Thanks Joey for great coaching!
3 Rounds + 6 pull-ups (RX)
3 rounds 45 reps @ 125#. Loved this one and the Paleo dessert plank and run bit.
RX 3 rounds + 69!!!! Arg why could I have squeezed out just 1 more slamball!
The run and plank was lacking, I was kind of tired.
3 rounds even
60#s, purple band and 15# slam ball.
Then plank and run and stretching.
RX 4 rounds + 4 . Felt good this morning.
The bionic power has returned!! (as if it ever left!)
🙂 oh, it definitely left! Didn’t think I’d have to get pregnant again to get it back! Whatever works…
Did a bonus wod with Pat this afternoon
3 rds
10 Power snatches
10 OHS
First round at 65#, rounds 2-3 at 55#. 5:18
I was just shy of 3 rounds…85# cleans, 15# slamball (all of the 20’s were gone by the time I got one).
I was having a lot of nausea during the lunges…not sure why. (and NO, I am NOT pregnant – lol!)
Enjoyed the running and planks.
Great to see so many folks at the noon power hour!
3 rounds + 25 with red & red bands for pull ups; 65# cleans; 20# slamball
Liz got 3 rds + 15. 45# cleans; blue & green bands for pull ups;15# slamball
This WOD was harder than it looked!
Great job to everyone at the 8:30 and noon, its good to see the 8:30 class fill up!
Chased Kelly as usual on this one…
5rds +28 (Rx)
Lunges are so boring!
Tough WOD bc of pullups. 3 rds +68 reps. Almost caught you, Amy!
Strained my back a little bit on the jerks on yearerday’s WOD so I elected to do Annie at home instead of today’s killer workout. 9:37 Rx. Not bad, but plenty of room for improvement, too.
3 rds + 60 reps
I managed 4rds + 23 Rx… I lost a good 1:15 seconds in trying to protect my hands in the middle of the workout. The new pull up bars dont like my hands.
3 rds + 8. 115# Cleans.