7.1.12

I haven't written a post for Sunday in a while, so I figured I'd mix things up a bit. Here are a few pics of Teresa doing "King Kong."

She did 3 rounds:
1 Deadlift @ 165#
6 banded pull-ups and 6 banded ring dips which is a 3:1 sub for 2 muscle-ups
3 Squats cleans @ 95#
4 HSPU w/1 standard Abmat and 1 Abmat 2.0

Her time was 7:57.

Below is a video of me doing "King Kong." My scaling went as followed.

3 rounds:

1 Deadlift @ 325#
2 Muscle-ups
3 Squat cleans @ 195#
4 HSPU

My time was 5:08. It was pretty brutal, but the next time this comes up I think I would definitely add more weight to the deadlift and the squat clean.

WOD 6.30.12

Olivia on deadlifts.

Bill on push-ups.

"Diane"
21-15-9:
Deadlift, 225#
HSPU

Post time to comments.

WOD 6.29.12

From The Outlaw Way

"King Kong"

3 rounds for time:

1 Deadlift, 455#
2 Muscle-ups
3 Squat cleans, 250#
4 HSPU

*The deadlifts are designed to be 90% of a 500# deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The cleans are designed to be 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and kipping is allowed.

WOD 6.28.12

STRENGTH:

Front squat:

3-3-3-3-3

MET-CON:

Team WOD
10 minute AMRAP:

200m run
Max push-ups
Max swings

*Person A runs while person B tries to collect as many push-ups and person C tries to collect as many swings as possible. When person A finishes the run, with an ongoing rep count, person A will start on push-ups, person B will take over on the swings, and person C does the 200m run. Continue this rotation for the entire 10 minutes. Team score is total reps. Push-ups+ swings.

Post score to comments.

WOD 6.27.12

STRENGTH:

Weighted push-up:

3-3-3-3-3

MET-CON:

21-15-9:

Back squat, 155#

Burpees

Post loads and time to comments.

You guys asked for it. Here I am doing the CrossFit Open 12.5 WOD.

WOD 6.26.12

STRENGTH:

Squat clean

2-2-2-2-2

MET-CON:

21-15-9:

Overhead squat, 135#
Toes to bar.

Post loads and time to comments.

WOD 6.25.12

STRENGTH:

Thruster

3-3-3-3-3

MET-CON:

21-15-9:

Thruster, 95#
Pull-ups

*run 1 driveway shuttle between each round.

Post loads and time to comments.