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Tex | 12.08.2012
PR Board officially open for business.
Announcements:
Tuesday, August 14th, 6pm. CFDu happy hour. James Hoban’s Pub, 1 Dupont Circle.
Saturday, August 18th, 10am. TOTAL RECALL. Sign up here! Want claim your spot on our PRCity board? Here is your chance when we test the CrossFit Football Total and a Power Athlete MetCon!
SWOD:
Squat
1, 1, 1, 1, 1
DWOD:
Complete:
Row 500 m for time
then…
Perform as Many Rounds as Possible in 6 Minutes of:
7 Hang Dumbbell Power Cleans 50 lbs
7 Athletic Position Burpees
Post loads, times and rounds completed to comments.
39 Responses to Monday 8/13/2012 WOD
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SWOD: 125# PR
500M Row: 1:45
DWOD: 5rnds + 1 HPC
Squats to 295#
Rowed 500m in 1:35
DWOD: 4 Rounds + 7 Hang Power Cleans (w/ 45# DBs)
SWOD: 185, 205, 215, 225, 235#
Row 500M: 1:31
DWOD: 4 rounds + 7 cleans + 2 burpees (40#)
SWOD: Squats to 205# (PR) (although everything is a PR at this stage…)
DWOD: 500m row – 1:44; 4.5 rounds (i.e. 4 complete rounds + 1 set of 7 cleans) at 30#
SWOD:
145, 165, 185, 195, 205 (collapsed on my form a bit on the #205)
500 Meter row: 1:42.5 (PR, I really tanked at the last 200 wend from a 1:38 pace to a 1:45…)
DWOD: 6 min AMRAP
DB Cleans: #35
5 plus 6 burpees
(all in all… very gassed at the end…)
SWOD: 285# PR
Row 500M: 1:36
DWOD: 5 rounds + 7 cleans + 1 burpees (50#)
SWOD: 255# back squat
DWOD:
500 m row @ 1:33
6 min AMRAP = 3 or 4 rounds plus 2 (yeah, so tired i lost count of my rounds)
-w/ 45# db
SWOD: 255# PR
DWOD:
500M Row: 1:40
6 min AMRAP=4 full rounds plus 7 cleans w/45# db.
Felt my breakfast coming back near the end there.
CFDu,
Vote for us as the best specialty gym in DC.
Fitness>Specialty Gyms> CrossFit Dupont!
http://www.expressnightout.com/bestof/
SWOD: Squat – 165, 185, 205, 215, 225
DWOD: 500m row – 1:36 (slid off the seat, want to do this one again)
6 min AMRAP – 5 rounds using 40#
SWOD: 300# …hoping for 310 on saturday
DWOD: 1:34 row
3.5 rounds plus 2 burpees — sucked…I was completely smoked from the row
DWOD: Got 195, had to bail on 205
Row: 1:46
SWOD: 4 rounds and 2 cleans
SWOD:Squat
1, 1, 1, 1, 1 — 255#/285#/295#/305#/315#
DWOD:
Complete:Row 500 m for time — 1:40.2
then…Perform as Many Rounds as Possible in 6 Minutes of:
7 Hang Dumbbell Power Cleans 50 lbs
7 Athletic Position Burpees
5 rounds, plus one HDC
225# Back Squat
1:43 – 500m row
SWOD- 5rds +1 Power Clean 50#
255# Back Squat
1:47 – 500m row
SWOD- 5rds + 3 Power Clean 40#
1:47 Row – PR by 5 Seconds
Power Cleans (knee issues)
95 / 105 / 110 / 115
DWOD
4 rounds and 7 cleans #35
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