Make Up Day – Oct 6, 2011

Join us between 5pm and 7pm to make up a work out you missed this week! And hang around for Paleo Challenge kick off meeting at 7pm!

  1. Platform Deadlift – 12 sets of 1 at 80% of your 1RM. Then, sprint 400m and in remainder of 4 minutes perform max rep deadlifts (135/95#). Score is the total number of deadlifts performed.
  2. 5 rounds for time of 7 ring dips, 14 push press (95/65#), 21 double unders
  3. Team “Small” – 3 rounds for time of 1000m row, 50 burpees, 50 box jumps (24/20″), 800m row. Teams of 2 with 1 person working a time. Time cap = 45:00.
  4. Push press 2-2-2-2-2-2 then assistance work (not for time): 400m sled drag with 30% of your 1RM deadlift, 100 sit ups (200 for advanced)
  5. “The Chief” – AMRAP in 3 minutes of 3 power clean (135/95#), 6 push ups, 9 squats. Rest 1 minute. Repeat for 5 cycles.
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This Post Has 5 Comments

  1. A few people wanted to see this King Kong vid so I figured I’d post it here:

    Anyone doing the Chief tonight?

    1. ME! i was sorry to have missed it last night!!

  2. I will finally be there tonight! Also staying for paleo class.

  3. Thanks for putting this up, John. Definitely motivational to watch considering the two barbell weights are beyond my 1 rep maxes. Seeing the cleans from the side view is actually awesome, because it gives me a few things to think about when I’m doing the movement. If I ever leaned forward on a clean like you did on a couple, I’d be on my face, good shit for standing those up! I still think you should do this fresh one day; it boggles my mind you did this after a leg and shoulder intensive workout.

  4. We had an AWESOME make up day tonight. Thanks everyone for coming out and working hard!!!

    WOD 2 –
    Joe 12:57 Rx
    Tom 20:52 Rx
    Mark 13:31 Rx

    WOD 4 –
    Eric 185×1, 115, 100
    Emily 65×2, 65, 100

    Chris C – Max Deadlift – 300#

    WOD 5 – (The Chief)
    Karen 17 rds (75#) [4/4/3/3/3]
    John 16 rds Rx [8,1,3,2,2,]

    Cash out – 800m sprint
    Chris C – 2:50
    Tom – 2:50
    Joe – 2:40
    Mark – 2:56
    John – 3:45

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