Saucy

Wednesday, February 08 2012

Strength

3x3 weighted pull ups

WOD

10x (squat) clean & jerks (155/115) not for time, for quality

Rest 3 mins, then AMRAP 10 mins

25x double unders

5x pull ups

10x lunges (each leg) w/ plate overhead (35/25)

Mobility

MWOD 40

Comments

#12 RE: Saucy — Aaron O'Neil 2012-02-11 09:23

AMRAP 10 mins
25x double unders
5x pull ups
10x lunges w/ 35# overhead
COMPLETED 5 rounds + 5 pull ups

It feels good to at least be doing workouts again!

#11 saucy — Amy Cassidy 2012-02-09 11:50

5 rounds.

#10 RE: Saucy — Alex E 2012-02-09 10:03

weighted pull ups with orange band
wod: 4 rounds (singles for DUs)

#9 RE: Saucy — Stacy Morton 2012-02-09 08:48

Weighted pull ups with orange band- body weight.
WOD: 3 rounds + 8 DU's

#8 RE: Saucy — Ethan Bullock 2012-02-09 07:59

Wod: 4 rounds + 25 du + 5 pu

#7 Saucy — Kara Keeton 2012-02-08 21:39

4 rounds + 20 singles

Lauren is a total ninja with the weighted pull ups. Awe-mAzing.

#6 RE: Saucy — Krista Bullock 2012-02-08 20:34

4 rounds

#5 RE: Saucy — Justin Fuller 2012-02-08 13:43

Scaled WOD: 115# Hang Clean and Jerks;
5 rounds plus 100M row (basically 5.3 rds)
Subbed 100 M row for Double Unders, dead hang pullups with orange band, 15# plate to chest lunges.

#4 RE: Saucy — brett brewer 2012-02-08 13:43

PU dh/dh/15

WOD 10 (squat)clean & jerk 155#
no rest (thanks kevin)
AMRAP 10 mins
25x double unders
5x pull ups
10x lunges (each leg) w/ plate overhead (35/25)

5rds 25du + 5pu + 10 lunges rxd

Listen to Mike SIGN UP NOW!

#3 RE: Saucy — Mike Jones 2012-02-08 10:21

Almost 30 people signed up for the open, good but not great. We need you, PLEASE SIGN UP, or please talk to a coach about why you think you shouldn't. Everyone at the gym is NEEDED. We all need to work together to help not only our gym, but the entire Oklahoma CrossFit community. Let's try and get to 50 people by the end of the week!

#2 RE: Saucy — lance leffel 2012-02-08 08:57

Wighted PUs - 3x3 at 20#, attempted at 25# but could not get chin fully to bar.
WOD: Squat Cleans @ 105#, then 4 rounds, plus 5 Dus.

#1 RE: Saucy — Lauren Miller 2012-02-08 08:33

weighted pull ups 15-20-25
wod: 4 rounds + 25 double unders

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