ADVANCED and FIRE-BREATHER
Bridging
5 Rds
Bridge Up - Hold at top
30 sec on/30 sec off
Courtesy of GymnasticsWOD.com
ADVANCED
"Gag-ish - ADV"
800m Run
5 Rds
10 Push Press 85/60lbs
10 Burpees
800m Run
FIRE-BREATHER
"Gag-ish"
800m Run
5 Rds
5 Snatch 115/75lbs
10 Burpees
800m Run
(Last completed 7/15/09)
Post ROM, time and thoughts to comments.
Bridging
5 Rds
Bridge Up - Hold at top
30 sec on/30 sec off
- Lie flat on your back
- Bend arms and put them on the ground by your ears, with forearm vertical to the floor
- Bend knees and bring your feet in, placing feet flat on the ground
- Press through shoulders and drive through hips to raise your body off the floor
- Reach full extension in the hips with legs straight as you push your head through your arms
- Finish the bridge up with arms vertical to the floor and the rest of the body in full extension
Courtesy of GymnasticsWOD.com
ADVANCED
"Gag-ish - ADV"
800m Run
5 Rds
10 Push Press 85/60lbs
10 Burpees
800m Run
FIRE-BREATHER
"Gag-ish"
800m Run
5 Rds
5 Snatch 115/75lbs
10 Burpees
800m Run
(Last completed 7/15/09)
Post ROM, time and thoughts to comments.
Posts
26 comments:
Great efforts for WOD #3 guys and girls! Way to get after it! Congrats!
I'm hoping to get 1...yup, that's my goal. It's my body weight. It will be a PR for both moves. Crazy $hit! Looking for adrenaline to kick in and going to give it my all!
Good luck everybody! Attack it! Think STRONG and be RELENTLESS!
Yey! A gymnastic move! I love it!! Keep it comin! :)
Michelle- I know exactly how u feel. Were ganna get it and it's ganna be epic!
Michelle and Hannah... you will both get your round!! I am sending STRONG thoughts your way!! (Pryia, you too!!)
E... awesome score yesterday! Atlee congrats too!
Happy to say my arms are feeling pretty darn good today!
Be STRONG!
(thats a lot of "!") LOL!
Atlee was strong, that's one way to crush a 1 rep PR
SOOOOO sore this morning
great job at 9:30, did the FB WOD, 95lbs, 20:25, thought that run would kill me, but as usual it was the f'n burps! Hav fun the rest of the day!!
Wishing all of you the best of luck!! To all of you that did it yesterday, you guys crushed it!!
Today, never did a bridge in my life and never thought I was flexible enough to do it but I did, felt pretty good actually...nice and warmed up for the snatches!
WOD: Rx'd 17:08...really liked the wod today! I think the name puke-ish is more appropriate than gag-ish...LOL! 930 class did great...good work everyone!! See ya Saturday:0
Patrick..you did awesome today!! YOu should be so proud you ran the whole time!!
Congratulations to Fran and Steph-you did an amazing job today on WOD #3! So proud of BOTH of you!
Anyone have a problem posting their score to Games site? It keeps telling me to :
Please use the "Affiliate" autocomplete dropdown to select the affiliate where you completed this workout.
But doesn't give a dropdown. It has prevous weeks?? Tried yesterday and today. No luck. Emailed them but no reply...yet. Just curious if anyone else has experienced that??
Thanks Bam! Great job Fran : )
I have never cleaned past 95 lbs. I know I am strong enough to get more but I have a HUGE mental block with getting under the bar. I also tend to push instead of jerk.. That being said .. I was very nervous about this week's team wod. I walked in today hoping to get in one round. Warming up I was very happy that I was able to clean 110. It went downhill pretty quick once the 5 mins. started. ( I think it was pretty ugly to watch too) I kept getting the bar up but couldn't wrap my head around getting under it.
Thanks to the Cross Fit Gods I got in 2 rounds!!!
I should have been happy with that but I was really disappointed in myself.. and then Nick said -'Typical Crossfitter" I agree. You always want more!!!
thanks to everyone for the support today. I appreciated it. Good luck to everyone that has yet to complete this!
Nikki: in case still no luck, write in Crossfit OTG and give it a few seconds to catch up...there won't be a drop down menu but OTG will pop up. Give that a try.
Bambi, I got it! Thanks!!
Steph, congrats!
Did the games WOD today...
14+1 sooo happy! Missed the jerk twice on 14, but finally got it, kinda wished I had gotten 15 but I'll take 14+1!
Thanks Kevin M. for judging, and Justin, Justin and especially Mary for all the encouragement!!
Good job Kim and Christine on todays WOD looked like a fun one!
Congrats Kelli! That's awesome! Good job!
Awesome Kelly!!!!!!
Kelly, that's awesome!!!
Kelli way to crush that WOD! So proud of you for getting that last jerk after two fails and then grab one more squat snatch to boot!
Doug, was great seeing you in for the 4:30,wish I was 100% & able to go head to head.
Tested the ankle with some squat cleans at 165 after the WOD,which were ok, but had no confidence to even attempt the jerk.
Kel-so proud of you!! you did awesome!
great job Steph! I agree with you....we always want more!
Kel, congrats! That is an awesome score!!
Wod #3 - 18 rounds
Brett - you started out good on the wod, but I have never seen anyone gas like you did at the half way point. 15 rounds with 2:30 to go and you ended with 16! Ouch... You better keep CrossFitting!
Steph and Kelli, GREAT WORK!!!
Steph, you know you're a Crossfitter when you think good is never good enough, and your best could always be better.
Kelli, that's an AWESOME score! I HOPE to get even near that in the Men's WOD.
See you all tomorrow... or Saturday. Hmmm.... still living in the mental anguish.
Matt, your fingers must be tired from all that typing!
I did the games wod tonight...27 reps. Thats about 2 weeks worth of clean and jerks.
matt - lol =D
did the FB WOD tonight, just because I haven't put enough weight overhead
16:43 then got to watch the show with Nick & Joey O, great scores!
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