W.O.D. 10.12.09
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups
Strength:
Clean and Jerk
1-1-1-1-1
(go heavy!!)
Quote:
Riches don't make a man rich, they only make him busier.
-Christopher Columbus
Riches don't make a man rich, they only make him busier.
-Christopher Columbus
Results:
Chris T. 35# 17:20
Cate 75# 16:04
Kara 35# 17:18
Kelsey 50# 15:57
Kevin 65/60# 25:10
Han 75# 24:19
Kit 115/70KB 13:58
Dan 95# 14:21
Jerry 95# 26:22
Rob 115# 19:52
Joe A 115/70KB 26:43
Laura 60# 18:14
John K 85# 21:10
Granny 10-1/1-10 35# 25:40
Cheri 65# 24:14
Kristen 45# 19:15
K. Ditty 45# 24:14
Chris P. 115/70KB/C2B 18:40
Liz 55# 25:53
Shawn 115# 25:57
Jeff 115# 19:25
Cindy 50# 21:41
Mike F. 115# 20:38
Miranda 75# 21:29
Jim C. 115# 26:24
Lisa 75# 16:54
Squat Cleans
Steph 35# 23:17
Gina 35# 19:14
Megs 50# 19:29
Nikki 45# 15:39
JZ 65# 15:56
Mike B. 115/70KB 24:07
Level 2 WOD:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Clean and Jerk 115/75
KB Swings 35/55
Pull-ups
Every time you "rest"/put the bar down 5 burpee buy in...
Results:
Aimee 31:45 (5 Burpees)
Sam 46:23 (30 Burpees)
Jason 51:38 (55 Burpees)
Swine 46:31 (45 Burpees)
11 comments:
Did this at home:
Strength:
3X10 200# Bench Press
3X10 R/L 35# KB Press
10-9-8-7-6-5-4-3-2-1
35# KB Squats
35# KB Swings
KTE's
14:56
500M Row 1:38
Thank you, Evan, for coming to my rescue with a 25lb KB!!!
Way to fight thru tonight Megs. But next time take a rest day crazy girl!!! Hope you're feeling better.
Hey Evan, what is the name of the farm u go to, for meat again?
Thanks, Nikki!! I will need to get persmission for rest days. Dont be puzzled if you get a text asking if it;s ok!!!
Haha, ok. I will write you a permission slip :)
Great workout tonight, and great coaching on the C&J, thanks for letting me stop in. I will definitely keep reminding a few friends who live/work in the area to check you out.
- cheri
Steph,
I put a few small brochures for Hendricks Farms on the table at the box.
did this at the hotel:
run a mile
10-9-8-7-6-5-4-3-2-1
clean & jerks using 2 20lb dumbells
40# dumbell swings
push ups
50 sit ups
I didn't have a stop watch and didn't realize where the clock was until i was halfway through so i didn't time it.
tried to make a ghetto pull up bar with the lat pull down bar in the gym here, but that was unsuccessful! :(
can't wait to see everyone next week!! i miss the box...it's not fun working out to elevator music and the weather channel by yourself.... lol
Cheri and Kelsey- Welcome to CFKoP, it was great having you!
Jen S. and Ray- Way to keep up with the away from the box wods...Jen S. just the thought of you trying to rig up the lat pull down machine and turn it into a pull-up bar is my vision of the day..hilarious! Too bad it wasn't captured on film.
Great job on this WOD everyone, especially the guys who fought with the 70LB Kettlebell...Kit, Chris P. Mike B and Joe A.!
thanks Nikki and Swine for staying and pushing us!
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