W.O.D Friday 3/19/10
On March - 18 - 2010
“Dead Man’s Row” – Event 1 from the 2010 CrossFit Games Central and South Texas Sectional – video [wmv] [mov]
For time:
50 Double KB Front Squats, 2 x 24/16kg (55/35lb)
50 True Push Ups
True push ups are to be performed using the parallettes with toes up on a 12″ box- the athletes chest must drop below the depth of their hands and their elbows must lock out at the top for each rep to count. Post times to Comments.
Parallette Push Up example- the only difference from the above pic is that for RX your feet need to be elevated to the height of your hands.
Here’s an example of the Double KB Front Squat
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31 Responses
Yes Brian, I will be Kipping the Push Up!!! http://media.crossfit.com/cf-video/CrossFit_CFHELKippingPushup.wmv
Posted on March 18th, 2010 at 8:21 pm
Back to the Thunderdome with the Thunderchicken; Unfortunately he wouldn’t allow me to count by 5′s so it took 13:28. This one owned me.
Posted on March 19th, 2010 at 7:00 am
So I’m thinking after I finish boot camp I should be allowed to carry around a deck of cards with me and pull them out whenever I choose, thus ensuing my own version of the “card deck” game I’ve come to love so much. Grant, you’re up first. Here’s how the suits will go: clubs – burpees; hearts – burpees; diamonds – burpees; spades – burpees. If you pull a joker, you can choose between burpees and running 6 miles, for time. I kid, I kid… Great boot camp class this morning! Thanks for the support guys!
Posted on March 19th, 2010 at 7:47 am
This workout definetly kicked my butt–thanks to the extra push from Brian at the end of my horrible push ups!
First time with this WOD–14:41…definetly room to improve! See everyone tomorrow evening.
Posted on March 19th, 2010 at 7:48 am
September, you and Jesse are doing great in the box…good work and don’t worry the WOD kick all of are butts!
Posted on March 19th, 2010 at 7:57 am
Haha.. Molly that was good!
Posted on March 19th, 2010 at 8:07 am
6:05 RX Thanks for getting in my ear Shelby. Good to see September and Jesse hitting it full force at CFS. Now you can share stories with the family in Utah.
Posted on March 19th, 2010 at 8:08 am
May I make a request for Saturday’s WOD? I think we should totally play dodgeball again, what with the BBQ theme for the day. Yes? Please?
Posted on March 19th, 2010 at 8:39 am
DId the rowing class this morning, 10k for time, 47:52, I think…. I wasn’t really thinking straight after that, I think I forgot to put my rower up, sorry about that. My legs were like jello…
Hope to get back sometime today for the WOD. Can’t wait for tomorrow night.
Posted on March 19th, 2010 at 8:43 am
I second the Mary’s idea, dodgeball for saturday!!!
Posted on March 19th, 2010 at 9:13 am
I third it and I know Eric B will 4th it! I missed it last time.. Please???
Posted on March 19th, 2010 at 9:26 am
Dodgeball, Dodgeball,Dodgeball!!! What a perfectly good day to do it on…it’s suppose to be crappy outside, but we can have fun inside.
Posted on March 19th, 2010 at 9:30 am
Did the main page crossfit wod.. 10 rounds HSPU with 18 rounds pullups– what a workout.. Second, I think there will be like 100 people tomorrow at the BBQ. Would dodgeball still be a good idea?! haha
Posted on March 19th, 2010 at 11:18 am
8:37ish rx Thought I could knock it out in 4-5, wrong. Thanks for the tip at the END of WOD Grant to put rocks on shoulder, that helped on last 10-15. Good job on the muscle ups Will, now we just have to string a few together!
Posted on March 19th, 2010 at 11:36 am
DODGEBALL!!! YES!!!
Posted on March 19th, 2010 at 11:47 am
Showed up for a little Murphy action today with some crazy girls who missed it last weekend. Everyone did awesome. We actually ran a mile by adding a loop around the building to make it the distance. 46:26 RX and PR. Murphy is a great way to enjoy the sunshine. Looking forward to tomorrow’s BBQ.
Posted on March 19th, 2010 at 11:50 am
Oh, and I did 2 true push ups after rowing class, no double KB front squats, thank you very much. I had a long, difficult road ride last night made doubly painful because of the box jumps done during Wednesday’s wod. I’m done until tomorrow! Everyone have a great workout today and enjoy the beautiful weather while it lasts!
Posted on March 19th, 2010 at 11:51 am
First go at Murph today with the hubby, Ang, and Crystal. 63:15 with blue band pullups and pushups on toes. Good=PR on 1st mile @ 8:20, and stuck w blue band even though the green started to look pretty appealing. Bad=started to snake the pushups once fatigue set in. Plus, my right arm went numb about midway through. Ulnar nerve pinched, I think. Congrats to Erik, who PR’d! Thanks for enduring this one w me, girls! Good job!!
Posted on March 19th, 2010 at 11:51 am
7:43 Rx’d. What a gorgeous day! Great noon group. We were all lucky enough to rock out to some old school 90′s R&B. Did I say lucky? That’s not what I meant. No diggity, no doubt.
Posted on March 19th, 2010 at 1:44 pm
9:02 rx’d. People, please do not pelt me with small sharp things when I say this…but I LOVED the true pushups. I would really like to do more of those. The KB front squats, on the other hand…not sure how we’re going to get along. We’re off to a rocky start.
Jen, Erik, Ang, Crystal…props on Murph!! It was definitely a good one to enjoy the sunshine.
Really looking forward to tomorrow!
Posted on March 19th, 2010 at 1:50 pm
Jeremy, what time does Saturday’s WOD post? I need to know how much beer I can drink tonight.
Posted on March 19th, 2010 at 3:12 pm
I hate myself for being sick and missing yesterday today and possibly tomorrow!!!
Posted on March 19th, 2010 at 3:59 pm
No Liz! Don’t be sick! See you tomorrow:)
Posted on March 19th, 2010 at 4:31 pm
11:32 rx’d. My legs just wouldn’t work after that 10k… Great job to Zach who knocked it out in just over 5 minutes.
Great day to work out and Justin, I loved your jogging warm ups!
Posted on March 19th, 2010 at 4:58 pm
Man, today’s 6pm class was awesome. I am still really new to crossfit but my inner fat kid is loving this! 11min plus some change on this but with tons of room to improve (rx weight or doing it solely with telekinesis). Thank you to all of the trainers and other people there for encouraging me today.
Posted on March 19th, 2010 at 7:10 pm
8:10 rx’d.
Posted on March 19th, 2010 at 7:15 pm
6:00 rxd….thanks to Jessi for letting me sneak in late.
Posted on March 19th, 2010 at 7:24 pm
7:14. Ouch.
Posted on March 19th, 2010 at 8:05 pm
Got along great with this one…4:51 rx’d..but those front squats are nasty!!! Put in a full day today and all the groups gave it there all!!! It was great to see James at 6pm…he truly gave everything he had…the 7pm crew showed up, did the WOD in the dark due to a lighting issue, and rocked it! Im excited for Dodgeball, missed the last one, cant wait for tomorrow!
Posted on March 19th, 2010 at 8:35 pm
7:00 rx’d
Posted on March 20th, 2010 at 8:28 am
[...] Post F.Squat loads & Conitioning WOD times to Comments. Compare conditioning WOD time to 3/19/10. [...]
Posted on February 4th, 2011 at 8:40 pm
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