5 rounds (not for time) of:
- Max consecutive front squats (75% 1RM)
- Max consecutive toes to bar
- Rest 2-3 minutes
WOD Notes: This is meant to be a strength day… go heavy! You should be targeting 5-10 squats per round. You should also pick a toes to bar scale that allows at least 5-10 reps per round. Consider toes through rings or hanging tuck ups, or do 30 sit-ups per round.
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Yes to this.
Nice.
A note from Eric Hill at CrossFit Rage (Skippack, PA): We’re putting on a WOD this July 5 in honor of Coach Mary’s cousin, Kyle Pagerly, a police officer and Army veteran who was killed in the line of duty on June 29, 2011. Kyle who was a fellow CrossFitter and aspiring Ironman. Donations will be accepted toward the Kyle Pagerly Memorial Fund. We will also have a raffle and food and drinks. The WOD will be our own version of the “Lumberjack 20”, but we will be doing 27 reps of each movement because that was Kyle’s number on the force.
WOD:
– 27 Sumo Deadlift High Pulls (135/95)
– Run 400m
– 27 Kettlebell Swings (72,53)
– Run 400m
– 27 OHS (135/95)
– Run 400m
– 27 Burpees
– Run 400m
– 27 Chest to Bar Pull ups
– Run 400 m
– 27 Box Jumps
– Run 400m
– 27 Squat Cleans (135/95)
– Run 400m
Notes:
– Time cap: 30 minutes
– There will be options for scaling, such as lighter weights and/or a shorter run each round
– Heat times are: 9:00am, 9:45am, 10:30am, 11:15am, and we can add a 12:00 timeslot if needed.
Anybody interested can email Eric with the time they want: Ehill2113@hotmail.com
Damn vacation…great cause, awesome workout. Talk about a workout coming to a screeching halt at the end… 27 squat cleans…
Just a thought with all this warm weather and my desire to see Pugh in a Speedo, any upcoming swimming WOD’s? Will John be leading an open water swim in the Schuylkill anytime soon? Any phenomenal swimmers out there that could put together a workout to do at your local YMCA?
I’m game for some swimming. Tanya still have a pool connection?
I can’t wait to wear my new shorts for the swim wod! http://youtu.be/818E5GMOu8o
I still have a connection at Radnor… Anytime you want to do a swimming WOD, I’d be happy to set it up. 🙂
Hey ICAers! You can get 10% off your CustomFit Meals for the next month using code CFM10. There is a new (later) ordering deadline as well – in order to receive meals for next week all orders must be placed by Wednesday at 11:59 pm.
Results:
6:15
Julie 115
Jenn 145
MC 120
Erik M. 225
Erik P. 105
9:30
Matt 83 (105)
Eric D. 65 (175)
Adam 90 (155)
Carl 120 (185)
Cam 73 (65)
Payton 125 (65)
Ariel 79 (65)
Moira 209 (40, t2p)
Mar 72 (4 rounds, t2r, 65)
4:00
Dave 94 (225, 5th rd 21 rings)
Jimbo 94 (185)
JOe W. 78 (185)
Alli 61 (105)
Sara P. 108 (45)
Sarah L. 124 (85)
Reshmi 90 (35, tucks)
Pugh 8FS/round, 75 T2B (135)
Erin 77 (105, t2r)
Danielle 95 (95#)
OMC 🙂 (135)
Natalie 🙂 (105)
5:00
Mike C. 96 (155)
Zoo 🙂 (225)
Chase 81 (165)
Tav 74 (205)
Nikki K. 120 (70#, tucks)
Tina 72 (75, t2r)
Chris 122 (85, tucks)
Janna 181 (65)
Coll 81 (115)
Alexa 127 (45)
Steve 85 (165)
James 🙂
Murray 81 (195)
Rick 97 (175)
Sarah W. 151 (t2r, 85)
6:00
Nik 105 (115, GHD back extensions)
Kelly K. 83 (115, t2b attempts)
Stu 81 (65, tucks)
Daria 77 (85, t2p)
Allen P. 72 (115, tucks)
PJ 92 (145, tucks)
Patti 85 (65 rack, tucks)
7pm results
Allen K 156 (115, T2R)
Patrick S 122 (125, T2R)
KK 167 (95FS, 115BS, tucks)
Elissa 90 (75, T2B-A) – first class!