7.28.2013

W.O.D.7.29.13

From the 2013 CrossFit Games:
The Sprint Chipper
For time
21 MedBall GHD Sit-ups
15 Snatch (165/100lbs)
9 Wall Burpees (6/8 ft)

Coaches Notes:
Modifications and scaling can be as follows; for the MedBall GHD Situp use no weight or floor.  Snatch weight can be lowered and burpees could be done on the floor.
 
Quote:
"Shallow men believe in luck. Strong men believe in cause and effect."
-Ralph Waldo Emerson

5 comments:

  1. 6am
    Gina S. 5:15 (GHD, 55#, box)
    Paul 9:40 (95#)
    Becca 9:28 (GHD, 65#, box)
    Roni 9:35 (10#GHD, 65#)
    Cris A. 9:44(115#)
    Pat P. 14:12 Sc
    Erika 8:00 Sc
    Wax 7:42 (115#)
    KT 9:36 (85#)
    Ellie 11:18 (GHD, 55#)
    Mike S. 10:44 (GHD, 75#, 8ft/6ft)

    Scales noted - GHD (no med ball), Snatch weight, wall height

    Everyone in the 6 am used the GHD and got over the walls on the burpee walls. Great effort this morning!!

    ReplyDelete
  2. 7am:

    Dayna 4:53 scale 35# burpee pull ups
    King 7:10 115# 8ft
    Mark 6:25 115# wall 6ft
    Nick 7:38 form 8ft wall
    Nora 4:59 scale 35# burpee pull ups
    Pete 6:43 115# 8ft wall
    Alex 4:13 75#

    I had the 7 am class sub the movements by doing burpee pullups and wall ball toss situps.

    ReplyDelete
  3. 9:30am
    Dave 5:46 65,MBSU
    David(ca) 3:53 MBSU, 135,BBJ
    Diane 4:08 MBSU, 83, BBJ
    Susan 4:05 55, sc
    Tony 6:50 GHD
    Kara 5:18 MBSU,53,BBJ
    Steph C 5:22 35
    Fayth 5:12 GHD, 55, bbj
    anne 5:52 mbsu, 45, bbj
    sue 6:45 45
    Manisha 4:31 Mommascale
    Aimee 6:15 GHDROM, 65
    Barb 4:12 4:12, 8, BBJ
    Alison K :) GHD, 65, BBJ
    Jonathan 5:50 65, 15

    3:30p
    John m 10:31 ghd, 75, 6'
    Jill G (1st class!) 3:35 MBSU, 25, bbj
    Marni 4:04 GHD, 35, BBJ
    Al V 4:55 20, 100
    Katherine G. 3:39 MBSU, 15, BBJ
    Bre 6:56 MBSU, 65
    Sharon 9:20 10, 65


    ReplyDelete
  4. 4:30pm
    Tracy 6:30 8#/45#
    Dave 7:09 6"SU/115#
    Rob Ph. 6:08 6#/115#
    Wood 9:21 Sc
    Joe P. 7:35 10#/85#
    Joe C. 7:45 GHD/115#

    5:30pm
    Sam M. 7:44 115#
    Ryan 5:39 BJ over 30"
    Kate C 8:00Rx
    Sarah 9:51 scale
    Mark 8:05 scale
    Brian 6:20 115#
    Denise 10:40 75#
    Megs 10:28 75#
    Bob 10:36 75#
    Mike 11:30 95#
    Patrick 7:05 135#
    Tom 8:28 85#
    Shawn 9:25 115#
    Heather 8:11 scale
    Jill 9:16 scale 35#
    Melinda 9:45 scale 45#

    6:30pm
    Calves 7:54 105#/WBSU
    George 5:50 75#/GHD
    Tidmore 7:14 95#
    Bordon 9:54 135#/GHD
    Miranda 7:04 65#/BJ over
    Killa 6:41 GHD
    Kevin 8:03 135#
    Kelly 5:35 45#/WBSU
    Shannon 6:52 45#/box/GHD
    Justin 6:10 135# BJ over
    Conn 9:43 95#
    D-Man 9:15 135#
    Al 14:51 135#/GHD

    ReplyDelete
  5. Amazing job tonight during strength class...2 PRs!
    Ry-Bread 355# Clean
    Kate K. 170 Jerk

    -Vinny

    ReplyDelete