header social link
FREE Pass!
CFDu Facebook
Crossfit Dupont Archives
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
Tex | 24.04.2012
“The Russians were the first to weld handles on their cannon balls and use them for exercise, so who are we to change their swing.”
~Welbourn
CrossFit Dupont’s Must Read of the Week!
SWOD:
Bench Press 5 x 3 @ 80% 3RM
Romanian Deadlift
3, 3, 3, 3, 3
DWOD:
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform 1 Gasser.
post loads and rounds completed to comments.
21 Responses to Wednesday 4/25/2012 WOD
Leave a Reply
map
SEARCH THIS SITE
2011 © CROSSFIT DUPONT All Rights Reserved
Bench Press: 5 Rounds @ 60#
Romanian Deadlift: 87#
KB Swings: 44#- Personal Best, thanks Tex for not letting me switch to a lower weight.
SpWOD: Bench Press: Oprima de balcon
SWOD- Bench- 255lbs
RDL- 95-185lbs
DWOD- RXd
Bench Press @ 125#
Romanian DLs to 205#
DWOD: w/ 2 pood and a penalty in the final set (the penalty was worth the satisfaction of swinging 2 pood almost 150 times)
SWOD: 65# (last set at #70)
DWOD: the pink KB. 1 penalty. Eric’s awesome (thanks!)
You rocked it today with no need of dropping the weight down. I look forward to experiencing this gem for myself at the 6:00 tonight.
Bench Press @ 175#
Romanian DLs to 205#
DWOD: w/ 2 pood
SWOD- 70/70/70/70/75
Romanian DL -67/67/87/97/97
DWOD- Blue KB =53lb — If the KB is heavy enough that you are grunting on round one- Rounds 4 and 5 are F-IN HARDD but there is no going down in weight- F that chicken! (a salt bath is in the near future)
Bench: 155#
RDL: 45, 75, 95, 115, 135
30 KB Swings at 1 pood
Kept weight light on RDL and KB as a part of my “stop hurting my hamstrings” goal.
Swod – bench @185
RDL – up to 235
DWOD – 2 pood
My head ran into Tex’s shoulder tonight. My head lost. Forearms are nicely toasted. Like a delicious piece of sourdough that I cannot eat due to the Paleo Challenge.
Sorry about the concussion Eric. For those who missed it, it went something like this…
Bench: #200
RDL: 45, 135, 135, 155, 155
Kettle bell: I think 54 or the blue one and i failed on the last set
SWOD 165# BP 45-95-135-155-175# RDL
DWOD 140 swings 1 penalty. 2 pood
DWOD Benched at 185
Romanian Deadlifts to 185
DWOD – 2 pood no penalties. was finishing about 45/46 seconds in
SWOD: Bench at 100
DWOD: Blue KBS. No penalties, but tell that to my forearms.
Thought I heard this after you were done with the workout. Was this you?
This will never NEVER get old
SWOD
Bench Press: 5 X 3 @ 165#
Romanian Dead lift: 45-95-115-125-135
DWOD
30 KB Swings/min: 2 poods with no penalties. Finished the first 4 rounds w/in 45 sec and the last round in 54 sec.
STRENGTH:
DE: Back Squat 12 sets of 2 reps @ 60% of 1RM (135) + resistance bands on 0:45
CFE S&EWOD: For time: 19:50
Row 500m
25 Pistols (per leg)
15 Hang Cleans, 155
Row 250m
20 Pistols (per leg)
10 Hang Cleans, 155
SWOD
100/100/110/110/110 Thanks for the push Cali
DWOD blue KB no penalties
SWOD: 165×4 205×1
DWOD: 1.5 Pood? No penalties.
Tex: I give you: The greatest handshake in the world.
http://www.youtube.com/watch?v=txuWGoZF3ew
SWOD:
Bench: 110/115/125/135/145
Romanian Dead lift: 45-135-155-185-185
DWOD: 2 pood – 2 penalties…that was tough, looking forward to making myself stronger on the KBs