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Tex | 10.07.2012
TOTAL RECALL. August 18th, CrossFit Dupont.
SWOD:
Strict Press
5-3-2-2-2
Push Press
1 x AMRAP with heaviest weight used for strict double
DWOD:
Complete for time:
50 Abmat Situps
Rest :30
40 Wallball 20#/14#
Rest 1 Minute
30 Burpees
Rest 1 Minute
20 knees to elbow
Rest :30
10 Ball Slams 40#/30#
Post loads and times to comments.
————————————————–
TOTAL RECALL!
On June, 16th, 20 CFDupont athletes traveled into the depths of Baltimore to participate in an event known as #OccupyStrength. In this event each athlete performed a 1 rep max of the Power Clean, Squat, Bench Press and Deadlift and combined all of their total 1 reps to form their CrossFit Football Total. 9 weeks later on Saturday, August 18th, we look to test again, this time, on our home court. This will be a true test of mental and muscular strength and power through two events as we Recall the CFFB Total and challenge you with a power athlete met-con. Cost will be $30 per athlete, and will be for CFDupont, CFDC and CFBalance members only. All athletes are encouraged to participate, but we will limit the capacity at 60. All questions should be posted in comments and will be answered promptly.
WHAT: TOTAL RECALL
WHEN: August 18th, 10am-5pm
WHERE: CFDupont Court
Event # 1 – CrossFit Football Total
The first event will be the CrossFit Football Total which consists of testing the one rep max of power athletes in the four primary lifts of the CrossFit Football Program:
Power Clean
Squat
Bench
Deadlift
Each power athlete will have 3 attempts to achieve a single max effort for each lift. The Total must be done in the order listed above. The sum of all three lifts will be your score for the CrossFit Football Total. All lifts will be preformed raw. Only shoes, wraps and belts will be allowed.
Event #2 – MetCon Challenge
The second event will be a MetCon event to be unveiled at the competition. Power athletes can anticipate the workout to be full body, the time domain to be under 15 minutes, and the conditioining will be multi directional and include some violent hip extension.
16 Responses to Tuesday 7/10/2012 WOD
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SWOD: Strict Press to 155#; Push Press x 12 @ 155#
DWOD: 10:21
Oh, and sign me up!
Jim’s Strength Class
Hang Cleans 5×2 to 135#
Cleans 5×2 to 155#
Sign me up for Total Recall and just tell me when you need my money
I am in for Total Recall…but this poster needs a unicorn and some glitter.
Agree with Katie!
http://jek2004.com/1046-unicorn-dance.jpg
Strict press: 130# 2 RM
Push press: 5 reps of 130#
dwod: 9:45
SWOD: Strict Press to 105#; Push Press x 10 @ 105#
DWOD: 9:54
SWOD: Strict Press to 130#; Push Press x 6 @ 130#
DWOD: 09:33
CFD- Our very own Kevin Turner and his band, The Blackout Project, are playing at the upcoming Capitol Groove Music Festival on July 28th. Livingsocial is running a sale on tickets for both general admission and VIP (http://t.livingsocial.com/deals/372602?ref=email-jp&rpi=69206804). I already bought my VIP ticket and I hope you all will join me. The biggest question should be which color Sexy Friday shirts we’ll be wearing.
SWOD: 2RM press @ 115#; AMRAP 115# push press to 11
DWOD: 11:09
2RM 82.5 (PR)
Push Press 21
Just wodded with the CFDC guys and gals at 7 PM, and the DWOD/metcon was modified for that class size. Teams of 4, splitting the following evenly/equitably:
- 50 burpees
- 100 ab-mat sit ups
- 150 wall ball – 20#
- 100 ab-mat sit ups
- 50 burpees
I did 10/20/2×20/20/10. Team finished in 14:59.
SWOD:
Strict Press
5-3-2-2-2Push Press — 130# (oof — I was hoping for 150# today. Maybe it was the plyo pushups yesterday? Did anyone else not have a great press day?)
1 x AMRAP with heaviest weight used for strict double — 11 reps
DWOD: I was part of the 7pm when they changed the metcon:
- 50 burpees
- 100 ab-mat sit ups
- 150 wall ball – 20#
- 100 ab-mat sit ups
- 50 burpees
12:35
I was with Robin, Matt, and Von (Renegades teammates)
I did 13 burpees/25 situps/35 wall balls/25 sit ups/12 burpees
SWOD: Strict Press up to 110#. Push Press 11x
DWOD: 9:15
50 Abmat Situps
40 Goblet Squat to over head #20kg kettle bell
30 Burpees
20 knees to elbow
15 American Kettle Bell Swings 2pood
SWOD – Strict Press x2 up to 180#
Max Push Presses @180 – 8
DWOD – Just over 8 minutes
SWOD
Presses
10@45#
10@45#
5@95#
3@135#
2@150#
2@155#
Push Press
5@155#; I feel as though I lost my footing a bit. I was hoping to knock out a few more reps.
Partner DWOD
20# wallball, 40# ballslams @ 11:44