Make Up Day – Jun 7, 2012

Roydan maxing out his back squat

Come in between 4:30 and 7:30 to make up one of the last five WODs.  This week the choices are:

  1. Hang Power Snatch 1-1-1-1-1-1-1 then AMRAP in 8 minutes of 200m run and 15 HPS (50% of your 1RM)
  2. Complete 4 rounds for time of: 400m run, 25 KB swings (53/35#), 15 pushups (25 advanced)
  3. “Elizabeth” 21-15-9 reps for time of squat clean (135/95#) & ring dips
  4. Partners complete 12 rounds (6 each) of 5 HSPU, 7 deadlift (225/155#), 9 burpees
  5. Front Squat 5-5-5-5-5 then 30 weighted box jumps (not for time)
WOD Notes: If you are doing CF for Hope on Saturday, we’ll have a station set up where you can try a full round, to get an idea of what it will feel like! The WOD is 3 rounds (for max reps) of 1 minute at each station: burpees, power snatch (75/55#), box jump (24/20″), thrusters (75/55#), C2B pull ups, rest. 
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This Post Has 11 Comments

  1. Kevin

    I’m looking to do the partner WOD if someone is down, let me know!

  2. Nikki

    Laurie and Karen – check out the CrossFit affiliates page!

    1. Laurie

      Where?

    1. Laurie

      Oh nooooo! How’d that get in there?!

    2. Sarg

      Laurie, we’re famous!

  3. Dan

    @Laurie – upside down twice in the same week!?! – I’m worried about you.

  4. Mike V.

    Did 1/2 of partner workout solo. 9:27

    Its getting lonely out in the backyard. Need to find a way back to ICA ASAP. Might have to bring one of the little ones with me, though… do they consider it child endangerment if I leave a 7-week old in a crib made from kegs, medballs and sandbags?

    1. Nikki

      Definitely not, we have a good/safe corner for the little ones!

  5. Nikki

    Results from make up night:

    Run/KBS/Push up
    Tanner 15:11 Rx (25 pushups)
    Scott 24:33 (44# KB)

    HSPU/DL/ Burpee
    Kev 0:53, 0:55, 0:59, 0:58, 0:53, 0:59 Rx
    Jackie 1:19, 1:31, 1:34, 1:38, 1:37, 1:31 (45#+25#+abmat, 95#DL)

    Front Squat / Weighted box jumps
    Natalie 105, 16/12″, 20->30->40#
    Nick 150, 24″, 60#
    Jerry 95#, 16″, 20#
    Sarge 140#, 20″, 50#
    Dan 185 (box for depth)
    Phil 225
    Mike S 235, 24″, 128#

    CF for Hope prep (1 round)
    Chris 20-15-26-7-11 = 79
    Mike S 21-14-15-11-10 = 71
    Craig 21-17-15-13-11 = 77
    Phil 23-14-15-10-11 = 73

  6. Barb O'Neill

    The Oh Gee! results HSPU (rm)/DL(#135)/Burps
    17:48 Spots O licious and Ol’B partner up ( injuries and all)

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