W.O.D Tuesday 6/15/10
Skills Class Announcement: THERE WILL BE NO SKILLS CLASS THIS THURSDAY. Instead, Melissa will be teaching the skills class twice on Wednesday this week. The times will be at 11AM & 6PM. The movement for this week is Overhead Squat.
Reminder! Starting today, on Tuesdays and Thursdays, CrossFit Springfield will be adding a 7am Rowing Class to our schedule! 3..2..1..GO!!!
Highlights from the Women’s competition at the Southeast Regionals – video [wmv] [mov]
“Win 4 Quarters”
Perform The Following For time:
1st Quarter:
20 Thrusters, 95/65lb
2nd Quarter:
30 KB Swings, 24/16kg
15 Thrusters, 95/65lb
3rd Quarter:
45 SDHP, 95/65lb
20 KB Swings, 24/16kg
10 Thrusters, 95/65lb
4th Quarter:
60 Sit Ups
30 SDHP, 95/65lb
10 KB Swings, 24/16kg
5 Thrusters, 95/65lb
Post times to Comments.
Monday’s 5pm crew charges into battle…I’d take you guys on my team any day!!! Great job yesterday!!!
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26 Responses
Hello sore shoulders!
Posted on June 14th, 2010 at 9:02 pm
21:27 w/ 75# bar and 24kg KB. Tough, tough wod fo sho! Good luck everybody today!
Posted on June 15th, 2010 at 6:36 am
Man, that rowing sure does tickle the ole ticker. I like the 7am option. Good first class Melissa.
Posted on June 15th, 2010 at 8:06 am
If you’re gonna go movie style, I’d ask you to remember Zach Garfakolonakioloisios (aka “Fat Jesus) in The Hangover getting shot in the head with a taser and groaning and stumbling towards the kids. Because that’s what it sounded and looked like when I attempted this shiiite, eventually coming in at 29:50. Rx.
Posted on June 15th, 2010 at 12:12 pm
I don’t understand this workout. Do we get breaks between quarters? Is each one timed individually? Or maybe it’s a team workout…
Either way, I’m very confused.
Posted on June 15th, 2010 at 12:44 pm
Kylie, no breaks. Darn. You just go through the list of movements and the “quarters” run into each other. Kathy did ask if there was a halftime. That was also a no. Good luck!
Finished in 23:14 RX. That was rough. Those sumos about killed me. Shannon and Mary freaking tore it up at noon. Awesome job!
Posted on June 15th, 2010 at 12:53 pm
Kylie,
Perform The Following For time:
20 Thrusters, 95/65lb
30 KB Swings, 24/16kg
15 Thrusters, 95/65lb
45 SDHP, 95/65lb
20 KB Swings, 24/16kg
10 Thrusters, 95/65lb
60 Sit Ups
30 SDHP, 95/65lb
10 KB Swings, 24/16kg
5 Thrusters, 95/65lb
Post times to Comments.
Hopefully this unconfuses you.
Posted on June 15th, 2010 at 12:54 pm
That’s ridiculous. I think rest breaks should be mandatory. I vote team workout. But that’s just me. Can’t wait to get this one started!
Posted on June 15th, 2010 at 12:56 pm
LOVED THIS WOD!
Finished in 25:09 using 115 lb instead of 95 and 32 kg instead of 24. Then ran a mile (untimed). Great noon group!
Posted on June 15th, 2010 at 1:30 pm
My legs are screaming right now. Can’t quite make out what they’re saying, but it’s something along the lines of “$&@) you, b$&?h.” This was definitely fun – there almost wasn’t time to think about how much it hurt. I am convinced that sumos will one day actually be the death of me. As in, they will literally cause me to no longer walk this earth. So there’s that.
Have fun, night crew! Get after it – I miss you guys!
Posted on June 15th, 2010 at 2:12 pm
Also, way to go Shannon! You killed this one, lady – first one done!
Posted on June 15th, 2010 at 2:13 pm
Really, really, really wanted to do this workout!!! Why you ask? It looks FUN!! However, I overslept my 5 am NOON class and it was the only option for me today!!!
Hope to see everyone tomorrow.
Posted on June 15th, 2010 at 2:16 pm
I want to do this one, tooooooo!!!! However, I am in ER land serving the miniscule remainder of Southwest Missouri’s population that weren’t seen here yesterday. Sigh.
Posted on June 15th, 2010 at 2:32 pm
Great JOB Noon Crew Sam, Tim, Christi, Stephanie Great Job today in forging through the workout, Great effort. Everyone did awesome. Crossfitters Rock!
Don’t forget to hydrate, as the weather gets hotter our bodies get hotter and thus the reason to hydrate. So please don’t leave home without your American Express! My point dehydration causes confusion Take 2— Don’t leave home without your water bottle. See you at 5ivers! Aloha
Posted on June 15th, 2010 at 2:57 pm
Just watched Kat Hay do Fran RX in under 12 minutes! All pull ups and 65 pound thrusters!!!! Awesome woman!!!
Posted on June 15th, 2010 at 3:08 pm
Awesome Kat!!! I can’t wait to tackle Fran again since I can do big girl pull-ups!!! So Jen, when can we do this WOD together??
Posted on June 15th, 2010 at 3:15 pm
17:22 rx I was dead when I finished but this was an awesome workout.
Posted on June 15th, 2010 at 4:14 pm
Cheered Kat on when she did Fran for time. Then watched as Justin Jones and Mel crushed some workouts…
Hopefully someday I can be a bad ass crossfitter like them
Posted on June 15th, 2010 at 5:54 pm
The most sad, boring, anti-climatic game of dodge ball went on during bootcamp tonight. Never again bootcampers, never again! Proud of you all for everything else though!!!!
Posted on June 15th, 2010 at 6:35 pm
Jessi just doesn’t want us to have fun during bootcamp and we made up for it afterwards lol. Thanks jessi.
Posted on June 15th, 2010 at 6:41 pm
I am pissed at myself for this one, my concentration has been super off this week! Yesterday I forgot what round I was on and today I think I finish at 25.48 rx but then 30 seconds later I realize I totally spaced on the last 10 KB swings! What a freakn space cadet I am! Final finish time after I pulled my head out from my ass was 27 min RX. Sheesh!
Posted on June 15th, 2010 at 6:48 pm
PS, It was kinda fun though working so hard your losing track of your own mental timer… fun stuff!
Posted on June 15th, 2010 at 6:49 pm
30:44 Rx! Can’t lift my arms, NBD. Sharon, you rock girlfriend, thank you for sticking out the weight with me. Jami, thanks for telling me to pick up the bar and get my squats lower on my last round of thrusters, even though I wanted to stab you.
Way to kick Fran’s whore ass Kat! You’re my hero. You know who else is my hero? My psychotic older sister who did this workout in HALF the time I did. And when I say hero, I mean I hate her.
Posted on June 15th, 2010 at 6:57 pm
Managed to make it in to the 5p today. 23:46 rxd. Felt good to get my teeth kicked in by the freakin 75 sdhp. Good job Mel, and Justin with large group. Thanks for the extra push at the end Rob. Strong work everyone. Kylie, you kicked ass old school style on this one! Good job!
Posted on June 15th, 2010 at 7:24 pm
19:18 Rx. Pain, pain, pain.
Shout out to Molly and Kat who do 5,452 workouts EVERY DAY. You guys are crazy. I did one today. Does that count?
Posted on June 15th, 2010 at 7:31 pm
Great job Molly…you keep at it and finish and finished less then a minute behind me, so I would say you were kicking it’s ass or it was kicking are’s!:-)
Posted on June 15th, 2010 at 9:24 pm
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