Superman Rocks from CrossFit Off The Grid/OTG on Vimeo.
ADVANCED
WOD:
"Creeper - ADV"
5 Rds
10 Push Press 75/55lbs
10 Burpees
10 Pull Ups
FIRE-BREATHER
WOD:
"Creeper"
3 Rds
10 Jerks 135/95lbs
15 Burpees
20 Pull Ups
CA$H OUT:
3 Rds of:
1 min/AMRAP Hollow Rocks
1 min/AMRAP Superman Rocks
1 min rest
Post time, totals and thoughts to comments.
Posts
11 comments:
Wow. I got my ASS handed to me this morning... it was intense.
Nick & Kev, thanks for the push to get thru it. She was a beast this morning.
Rx'd - 8:12
CA$H OUT -
HRs: 67, 31, 21... totally lost the rock after 1rd
SRs: 30, 29, 25... these are nut killers
Decided to give myself another shot at WOD#1 and I'm happy to say I improved my score...5rds +10. Very happy I hit 5. Thanks to Aurea and Chris again...you kept me focused and pushed me, thanks for your support! AWESOME job Lali and Kelleigh!
Today's WOD:
ADV: Rx'd 11 or 12 something...i honestly don't know but it took me forever, pullups were a struggle today. Good luck to everyone who is re-doing the WOD tomorrow:)
Games WOD attempt # 1: 5 rounds + 12
Games WOD attempt # 2: 5 rounds + 10
Games WOD attempt # 3: NOT HAPPENING!
Thank you for judging Justin, and thanks for everyone's motivation!
WOD: ADV 13:09
Theresa, great job!! I knew your strong and determined spirit can get you where you wanted to be.
"Hold yourself responsible to a higher standard that anybody else expects of you; never excuse yourself."
-Henry Ward Beecher
GREAT JOB Theresa !! was glad i got to see you get thru that, Congrats to Lali & Kelleigh as well, way to kill it!
WOD: ADV, single band, 75 lbs, 12:23
$out: HR: 22, 22, 25, SR: 10, 10, 10
have a great w/e all, and good luck on the do-overs!!
WOD: ADV ... 7:57 @ Rx'd
Cash Out: ??? on the HR's ... SR's - agree w/JP ... need to wear a cup.
GREAT JOB Theresa, Kelleigh, and Lali !!!
Just watched Donny Shankle do a 1:47 grace from a few years ago. He muscle cleaned and strict pressed about half the reps. The thread has the link and some good discussion on strength.
FB WOD: went light w/ 65lbs 11:32
1st 2 rounds of pulls ups were strong, managed to keep it to three sets...all that changed in the 3rd round! Managed 5 then it all went to crap! I felt like I froze. My kip felt in reverse and had a hard time fixing it. Somehow finished all 20. Whew!
Great job Steve M! Fun cheering you on!
Joey O... nice to see you in EHT.
See you all Monday!
WOD: 11:54 85#
still have a hard time dropping under, lots of push press until i get too fatigued and HAVE to jerk it. Pullups are getting better, managed to crank out 7-5-5-3 for first and second round and then was all 3's for last.
Hollow rocks 31-36-34
Super mans 41-44-47 liked these but they make me feel like i have to pee.
Steve M. GREAT JOB DUDE!! and always nice chatting with you.
Joey O. great coaching nice to see you in EHT.
oh yeah..
AWESOME JOB MARY!!!
Priya!! So cool you signed up! You are gonna do great!
Did the Games WOD.
4 rounds +20 DU's
Improved from the first time. Thanks to Jim for counting for me. Jeff, Mary, Nick...always a pleasure. Nick you were in rare form today and I don't mean the physical, though that ass show was definitely something.
Did wod#1 today. Can't make it in tomorrow. Improved from 5 rounds to 5+30+2. Thanks for everyone cheering and to joey and tony m for letting me borrow your rope. Good luck tomorrow everyone
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