Friday, January 18, 2013

Friday 1.17.13 WOD

Shad, Riley, Zach, and Wyatt.  Post WOD.  Way to give it all you have!  Do you give it all you have?

WOD:
On the minute for 12 minutes:
Odd: 3 power clean (As heavy as possible for 3 reps)
Even: 6 burpees or 40 double unders or 80 single unders.
*workout is designed to have a period of rest after completing power cleans. (whatever time is left in the minute.)  During the even minutes you should be working for almost the entire minute.  If all reps are not finished by the time the minutes up, move on to power cleans.
Posted by at

10 comments:

  1. UnknownJanuary 18, 2013 at 9:23 AM

    We'll see if Wyatt and Zach are real troopers and workout this afternoon after coming home from 6th grade science camp!!

    Workout was fun this morning (did the posted WOD), I told myself that it was time to challenge myself and do my burpees like the pros do them. I was happy with the outcome, only took me about 5 months to get to the pro level but that's all good!

    Have a great weekend everyone! Ryan, sorry you missed out on the Team Challenge yesterday. Will you make Monday's workout? Sounds like we are shooting for 9:00am on the Holiday Monday.

    ReplyDelete
    Replies
    1. UnknownJanuary 18, 2013 at 4:55 PM

      No can do for Wyatt working out today. He's pooped and starving. Fusion time for my Wy-man!

      Delete
    2. UnknownJanuary 18, 2013 at 5:26 PM

      Such a good Mom Kris :)

      Delete
    3. Andy HallJanuary 18, 2013 at 6:13 PM

      Missed Wyatt today and this week for that matter. It will be nice to have him back. Wyatt hopefully we will see you at 10am on Monday. Get your mind right because it's going to be a long and tough.

      Delete
    4. UnknownJanuary 18, 2013 at 10:53 PM

      I am taking my kids skiing on Monday so I think we should start the work out at 5:30 am. Then I can do both.

      Delete
  2. UnknownJanuary 18, 2013 at 5:28 PM

    Took a nice long walk with my mom while Andy and Jeremiah rode their bike along side us!! Just what I needed.....my back is a little tight from yesterday on the rower!!

    Don't forget 9am WOD on Monday....Kids Crossfit at 10am (Kris)!! Have a good weekend everyone.

    ReplyDelete
  3. Andy HallJanuary 18, 2013 at 6:11 PM

    OTM for 12 minutes:
    Odd: 3 power cleans -205lbs
    Even 40 double unders.

    ReplyDelete
  4. AnonymousJanuary 18, 2013 at 10:21 PM

    Did this morning work out :) Burpee r looking better. Starting to do them like Kris lol! Now only If I could catch up with her in a workout.

    ReplyDelete
  5. UnknownJanuary 18, 2013 at 10:48 PM

    I was unable to do today's work out because it was not posted in prior to me being at the gym so ran 400 meters and did 5,5,5,5,5 set of front and back squats. Plus abs. But today's work out looked fun. Maybe I will try it next week

    ReplyDelete
  6. nksmith0512January 20, 2013 at 3:26 PM

    95 lbs.
    50 Power Cleans
    40 F. Squats
    30 Push Press
    20 Sit-ups
    10 Over the bar Burpees

    ReplyDelete

Subscribe to: Post Comments (Atom)