Make Up Day – Dec 8, 2011

Join us between 5pm and 7pm to make up a workout you missed this week! Your choices are:

  1. “Jackie” – 1000m row, 50 thrusters (45#), 30 pull-ups
  2. Rack Jerk 1-1-1-1-1 (working max)  then 10 rounds of: 10 back squats (135/95) & 10->1 HSPU
  3. “300” – 25 pull ups, 50 deadlifts (135/95), 50 push ups, 50 box jumps (24/20″), 50 floor wipers, (135/95), 50 one-arm clean & jerk (35/15#), 25 pull ups
  4. Snatch 1-1-1-1-1-1-1, then cash out: max rope climbs in 3 minutes
  5. 100 double under buy-in, then in remainder of 15 minutes complete an AMRAP of: 5 ring dips, 10 pistols (5R/5L), 15 KBS (53/35#). Score is total number of reps completed

This Post Has 4 Comments

  1. Nikki

    Results from tonight

    100 DU / Ring dip / pistol/ KBS workout:
    Craig 135 (mm, 20″)
    Lindsey 225 (200SU, 20″, 35/26)
    Karen 161 (G, 16″+10#)
    Miller 193 (200SU, 16″, P, 35#)
    Joe C 165 (200SU, air squat, P, 35)
    Morgan 208 (200SU, 12″+25#, Black, 26)

    300 WOD:
    Joe 20:17 Rx

  2. Spence

    Results from O’Neill’s Garage

    100 DU/ Ring dip / pistol / KBS workout
    Spence 135 (subbed 95# backsquats for pistols, 20#kb)
    Chuck 165 (pistols to bench, 35#)
    Barb 180 (50 du, thin blue band, pole)
    Spotts 190 (70 du, thin blue band, Rx pistols !!! / 20# kb)

    Well done on those Rx’d pistols Spotts!

    It was definitely a humbling experience for me to get back to a serious wod after 3 weeks of taking it easy due to injury. Felt like I was back in my first month of crossfit. Can’t wait for the next ICA trip so we can meet some of the new names we’re seeing.

  3. Killa

    Joe- I’m really sorry I didn’t make it in tonight to join you for 300, I got wrapped up in house cleaning…looks like you did awesome though, nice work!

  4. Joe

    No worries Sara. I can verify two things though. It’s not recommended to do this solo. And two, as soon as I got home I looked at my abs in the mirror and they do not look like the picture of Gerard Butler Nikki posted to go along with the WOD….maybe next time.

Leave a Reply

The maximum upload file size: 50 MB. You can upload: image, audio, video, document, spreadsheet, interactive, text, archive, code, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop file here