“DT”
5 rounds for time:
12 Deadlifts (155lbs.)
9 Hang Power Cleans
6 Push Jerks
Compare to 8/04/09.
CrossFit HQ offers no women’s Rx for this WOD, so we won’t provide one. We know you’ll all challenge yourselves with a heavy, but appropriate, load.
Newbies – this WOD provides an excellent opportunity to practice these key movements. Don’t worry so much about load or speed, but rather focus on doing the movements correctly.
Merry Christmas and Happy Holidays.
Thank you all for being a part of our CrossFit “The Rock” Family!
(Oh…by the way…we are closed today!)
CrossFit “The Rock” Skull Caps make GREAT stocking stuffers!
Get yours today!!
Remember – today’s schedule is as follows:
7:00 – 8:00 am
8:00 – 9:00 am
9:00 – 10:00 am
10:00 – 11:00 am
11:00 – 12:00 am
12:00 – 1:00 pm
(…and we are CLOSED Christmas Day).
Now for today’s WOD…
For today’s WOD you will need a partner – we’ll make the matches when you come in
2 Rounds for Total Reps:
2 minutes Hang Power Cleans (65lbs./95.lbs.)
2 minutes Row (calories)
2 minutes Burpees
Both you and your partner will perform the workout at the same time, trying to pack as many reps (or calories) into each 2 minute interval. There is no rest between any of the intervals – this is a 12 minute WOD. Your total reps (and calories) + Your partner’s total reps (and calories) = Your team’s score. Work hard!! Don’t let your partner down!!!
For Time:
10 Thrusters (95lbs./135lbs.)
50 Double-unders
8 Thrusters
40 Double-unders
6 Thrusters
30 Double-unders
4 Thrusters
20 Double-unders
2 Thrusters
10 Double-unders
Compare to 7/14/09 and/or 11/23/08.
These are heavy thrusters! Choose a load that is VERY challenging for you – but that you can still execute with good form!
HOLIDAY SCHEDULE:
Thursday, Dec. 24th (Christmas Eve)
AND
Thursday, Dec. 31st (New Year’s Eve)
7:00 – 8:00 am
8:00 – 9:00 am
9:00 – 10:00 am
10:00 am – 11:00 am
11:00 am – 12:00 am
12:00 – 1:00 pm
“The Rock” will be CLOSED on Christmas Day and New Year’s Day.
Now for today’s WOD…
2 rounds for time:
50 squats
50 pull-ups
100 sit-ups
For time:
500 meter row
Recover, then:
For time:
50 – 35 – 20
Weighted Push-ups (15lbs./25lbs.)
Kettlebell Swings (35lbs/55lbs.)
Back Squats (65lbs./95lbs.)
Hit that row insanely hard – set a new personal best!!
For weighted push-ups, place a 15 or 25 pound plate on your back.
“The Rock” will be CLOSED TODAY!
Sorry – but the roads are just really nasty out there and I think it would just be smarter to stay off them, if possible, today! So en lieu of today’s WOD, everyone should shovel their walk and driveway AND shovel and elderly neighbor’s walk and driveway. For time, of course. Post time to comments.
We’ll do the WOD we had planned for today tomorrow.
LET IT SNOW!! – Just want to I’ll make every effort to open “The Rock” on Sunday. HOWEVER please make sure you check the website on Sunday morning before coming in just in case I get snowed in. Thanks.
Now for today’s WOD…
“Diane”
21 – 15 – 9
Deadlifts (155lbs./225lbs.)
Hand Stand Push-ups
HSPU’s can be scaled from boxes or by doing piked push-ups. Also, make sure you use an appropriate load and excellent technique on the DL’s!!
“Death by Rowing”
For time:
Row 2,500 meter
Rest 2 minutes
Row 2,000 meters
Rest 1:30 minutes
Row 1,500 meters
Rest 1 minute
Row 1,000 meters
Rest :30 seconds
Row 500 meters
For today’s WOD you will row the above distances and rest the appropriate time. Your rest time will be self kept on the big clock. After each row the monitor on your rower MUST BE RESET (i.e. no carrying over meters – we know how some of you try to roll!). Score = total time.
(Disclaimer: I swear I did not make up this WOD!! …Larry)
