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Tex | 26.04.2012
“They laughed at Louie Armstrong when he wanted to go to the moon, now he is up there laughing at them!”
~CMM
SWOD:
Snatch 4×3 @ 50-60% 2 RM from 4-11-2012
Power Clean 4x 3 +3 Front Squats @ 75-85% 3 RM PC from 4-9-2012
*Perform 3 Power Cleans and at the top of 3rd rep perform 3 Front Squats
DWOD:
As many rounds as possible in 6 minutes:
5 DB Burpees – 40 lbs
10 Ball Slams
Post loads and rounds completed to comments.
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Announcements:
Who has some fun summer event ideas? Post in comments any events you would like our community to take part in! Billy Goat Trail Run, Jack’s Boat House Paddle Broading, etc.
Barbell Club Meeting, Saturday, May 12th, CrossFit Dupont!
Paleo Pot Luck Dinner, Saturday, May 12th. Host is TBD, please leave comment if interested.
Spartan Race, Saturday August 25th, Leesburg, VA:
We have created a team, called – Balance Gym – CrossFit for Mid-Atlantic Super Spartan 2012, and registration is open now. You can join our team here!
15 Responses to SEXY Friday 4/27/2012 WOD
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Climbing at Sport Rock
If no one else is interested, I can host
SWOD – Snatch @ 115
Power Cleans + FS @ 205
DWOD – 4 rounds + burpees w/40lb dumbbells and slamball
WOOF.
SWOD: 40# snatch, 60# PC/FS
DWOD: 4+burpees, maybe
Hip mobility not good
SWOD: 60# Snatch, 85# PC+FS
DWOD: 4+burpees with 30# Woof is right.
Snatch – 75#
PC + Front Squat – 115#
DWOD – 4 rounds + burpees with 30#
Speaking of Jack’s Boathouse, good Groupon kayak deal
http://www.groupon.com/deals/jacks-boathouse-2?c=button&utm_content=all-deals_washington-dc&s=body&sid=11161375&utm_source=newsletter&utm_medium=email&utm_campaign=jacks-boathouse-2&division=washington-dc&date=20120427&p=1&addxe=amdvc2hjb0BjdXN0b21pbmsuY29t&user=6456e448c835f2298aa0098cea7d52a415fd84d7da42cbc4a0cbfc5112617a2e
Snatches- 45#
PC-FS – 65#
DWOD- 5 complete rounds with 20#DBs and 16# ball- damn
JACKS boat house is awesome- I propose kayaking across the potomac, launching the kayaks on theodore roosevelt island and running a few laps around the island- I do it all the time with my dog- Its a good time- also they have a bbq so we can grill up some fish/meat
In for Paleo potluck – In for Spartan Race, will sign up asap
JP – I’m going to start going to SportRock in Alexandria on Wednesdays. A weekend trip or three would be cool too.
SWOD- 95lb snatch
DWOD- 185lb clean and jerk
4 rounds + 5 Burpees at 40lb DBs and 40lb slamball.
Feel free to use my rooftop and grill for the potluck. If it gets out of hand we can always blame it on Graham.
We can also paddle board at Jacks, and use their grills. I’m happy to help organize seeing that I store my board there and gosh darn it those people like me…..
SWOD: 25# snatch, 55# PC/FS
DWOD: 4 rounds w/15#DBs and 16#ball +one single last gasp burpee
SWOD
Squat Snatch 4×3 @ 95#,
Power Clean 4x 3 +3 Front Squats @ 155#,
DWOD:AMRAP in 6 minutes:
5 DB Burpees – 40 lbs,
10 Ball Slams 40lbs
4 rounds + 5 db burpees + ball slams
Saturday Workout (much needed at 7 hours in the library)
Bench 4×3 @ 85% 3RM – 165#
Deadlift 4×3 @ 80% 3RM – 225#
Did the crossfit endurance strength and conditioning WOD with JP last Saturday, so figured I’d do another one today.
3 Rounds for time – 11:07
50 Double Unders
15 Burpees
12 Chest to Bar Pullups
Bench Press – 82#
PC + Front Squat – 90#
DWOD – 3 rounds + 5 burpees 4 ball slams with
40# ball and 30# dumb bells
Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Dynamic Push Ups
Sprint 100 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
10:10 @ 170#