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WORKOUT-02/07/13


ryan (500x321)
posted on
February 6th, 2013
written by
Andy
category
Uncategorized
comments
11 comments

RYAN – 475 LB. DEADLIFT!

THE WORLD NEEDS YOU ON FIRE

*Tonight ends our 6 Week Yoga Rewards Challenge. The top 3 participants will receive some great prizes. Thanks to Lululemon, CTO, Zen Hot Yoga and others for contributing. Stay after the 530pm yoga class for a wine social with Nicky. drinks will be provided but feel free to bring additional beverages. (non-alcoholic as well)

**Starting this weekend the intro-wod will be conducted on Sundays at 11am instead of Saturdays. If you have friends or family that would like to give CrossFit a try but can not make Sundays please shoot us an email and we can make special arrangements!

WOD

COMPLETE 3 ROUNDS FOR TIME:

7 MUSCLE-UPS

15 HANG POWER CLEANS 95/65 LBS

30 WALLBALL SHOTS 20/14 LBS

*POST TIMES TO COMMENTS

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Contact Info

1461 London Bridge Road
Virginia Beach, VA. 23453

For info please call:

Ryan McNemar 775-771-0576
ryan@crossfittakeover.com
Andrew Gallego 310-972-0995
andy@crossfittakeover.com

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11comments

  • Timmy - February 7, 2013 at 7:54 am - Reply

    Great job 6am! Good coaching by coach dee!!!! Wod 15:45 135#…wallballs suck

  • Jim "Doc" Irey - February 7, 2013 at 8:27 am - Reply

    14:25(i think) @ 135 but scaled to jumping muscle ups

  • Dan D - February 7, 2013 at 9:18 am - Reply

    Lost track of time but I finished around the same time as Timmy so we’ll call it 15:46. Lost a lot taking 2 months off. Struggled on the dip doing banded muscle ups and I feel like I’ll never graduate from the 14# wall ball.

  • Marc Levine - February 7, 2013 at 11:07 am - Reply

    11:25 Rx. Most of this wod was in my wheelhouse. Still working on stringing my MU’s. I don’t often give advice, but here it goes, I struggled for nearly two years trying to get that first MU. My problem wasn’t physical but mental on this movement. Whatever the problem work through it and don’t settle for “good enough” because when you finally achieve it, it will feel much sweeter to put that Rx next to your name.

  • Nicky - February 7, 2013 at 12:17 pm - Reply

    11:44 – M/U scaled. Frustrated – still nursing an elbow injury that will not go away, so I just worked on M/U form. My legs were smoked today so Wall balls Sucked big time. I spent most of my time there cursing the ball.

  • Jeanette - February 7, 2013 at 6:44 pm - Reply

    14:53 with MU progression, 65# HPC , 10# wall ball. Wall Balls can suck it!

  • John Lohry - February 7, 2013 at 6:49 pm - Reply

    17:20

    Started out with MUs, but only got a couple before having to switch to 2:1 neutral grip progression with band. I think those ended up being the worse part of the whole WOD…triceps just ended up fatigued really quick.

  • Dono - February 7, 2013 at 8:00 pm - Reply

    17:09 rx

    Great coaching by Jeremy. Sorry getting distracted!!

  • Andy G. - February 7, 2013 at 9:30 pm - Reply

    AM-
    for time:
    400 meter run
    30 pullups
    25 box jumps
    20 kettlbell swings 2pd
    10 power cleans 185
    5 muscle-ups
    10 hspu
    20 toes to bar
    30 burpees
    40 double unders
    500 meter row
    15:45 rx

    pm-

    CTO WOD 8:50 rx, great coaching Jeremy

  • Leave a Reply


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