My Nine Rides Shotgun

 In WOD

CFB Crew At The Casa 5K

 WOD 1/4/12

Overhead Squat 3-3-3-3-3    All sets at 75-85% of your max

Complete 1-3 tall box jumps between each set. Work up to a max Box Jump.

 

For Time:

500m Row

20 Burpees

20 Hang Squat Cleans (95/65)

20 Lunges (95/65)

20 Push-Ups

200m Run

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Showing 20 comments
  • Neal
    Reply

    20 lunges per leg…. of course!

  • Clayton
    Reply

    dude, I’m loving this strength emphasis lately.

  • Cody
    Reply

    Can’t wait. Be there in the a.m.

  • Neal
    Reply

    And Happy Birthday Dena!

  • ShereePierce
    Reply

    Having a blonde day. Lost keys. Gave up and used extra set. Found keys…in ignition…dead battery. Struggling with 35# ohs until Kara pointed out it was 53#. Thought my time was 22 mins until Kara reminded me I was in the 3rd heat and it was actually 16 mins. Maybe Kara should spend the day with me to save me from myself.
    I used 45# for the WOD and sometimes those lunges barely came back up. Purple assisted push ups.
    AND AND AND I jumped onto the 24″ box!!!!!l

  • Garret
    Reply

    Who’s that devishly handsome bald man in the back?lol. Looks like a good wod and I agree with Clayton. I’m slightly sore but need to work on my squat cleans. . . I should be there with Kim at 6pm. Let’s change that 20 per leg to 20 total. Thanks.

  • Dena
    Reply

    Thanks Neal! Feeling great thanks to you and Crossfit!

  • Fara
    Reply

    53# on OHS, 12:45 with 53# HSC & lunges! I thought my time was 15:45….I was in 3rd heat so I was to subtract 6 min not 3 min. Hell yeah, I was 3 min faster than I thought! :~)

  • Scott
    Reply

    95 lb. OHS. 32″ box jump (highest I’ve ever tried before). 14:59 Main Set. Slow, I know (had to take too many breaks); but at least I RX’d it – so I’m good with that. Heavy for me – especially on those lunges. I’m extremely impressed at Jeremy’s, Mitch’s and Cody’s box jumps this morning. 48-50″ or whatever you all were jumping – that’s amazing. There’s no way I can jump that high now.

  • Fara
    Reply

    I forgot my box jump…24″. After Roman ankle incident I prefer not to go any higher! Maybe when I’m 20lbs lighter lol!

  • Austin J
    Reply

    65# OHS, 30″ box jump, 14:30 65# HSC, 45# lunges

  • Cody
    Reply

    Wrote 13:13 on the board today but forgot I went in second heat so my time was 10:13

  • Merrell
    Reply

    #115 OHS PR, and 31 inch box PR.

  • JeremyWF
    Reply

    I was impressed with Cody’s barefooted workout skills. 20 lunges per leg was a lot of fun.

    7:23RX

    Tomorrow is a rest day.

  • Scott
    Reply

    Don’t forget it was Roman’s birthday today too. Extra burpees for him tomorrow morning.

  • Jason
    Reply

    9:42 Rx. 115-135 OHS. 44.5″ box jump. My diet has been locked in file about 2 weeks and I’m feeling GOOD. Paleo works for performance as well as weight.

  • Dena
    Reply

    11:42 RX. 93# x 3 and 83# x 2 on OHS.

  • Chris Adkins
    Reply

    11:34 RX. 115-145 OHS. 44 1/2 box jump.

  • Clayton
    Reply

    12:22 Rx, 205-215 on the OHS. Those dang lunges…I tell ya what…

  • Neal
    Reply

    I’ve barely had time to work out all week. I miss it 🙁

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