4 Cycles
AMRAP in 3 minutes
3 Hang Power Cleans 155/115
6 Hollow Rocks
9 Air Squats
Rest 1 minute between Cycles
Post total number of rounds completed for each cycle to comments:
Tuesday: 110118
Posted: January 17, 2011 by Todd Katz in UncategorizedTags: Air Squats, Hang Power Clean, Hollow Rocks
Comments
Just since I’m not sure and ice is not good, I’m going to give up my spot in the morning if anyone wants it — this is a good way to try to deal with this when needed Todd — thanks.
oh at 6 am
I too had a spot at 6am. I’m sorry and have posted this on other boards. Ahhhh! I hate winter work. I hope someone takes this.
I will also be giving up my spot at 6am. I’m no good with slippery roads.
4 Cycles
AMRAP in 3 minutes
3 Front Squats 155
6 Hollow Rocks
9 Air Squats
Rest 1 minute between Cycles
5rds+4HR
4rds
4rds+3AS
3rds
apologies for the late notice, but who could have known the roads would be this icy? took the dog out at 5:10 AM and laughed while he skated around the parking lot, then realized there was no way my car would make it very far. Enjoy your tuesday everyone, I’ll see if I can make it to an evening class.
Also won’t be able to make the 6am due to the roads
I’m not going to be there at 6… Signed up for 6:15 tonight. Sorry about this Todd I would just like to keep my life!
I was all dressed for crossfit and driveway/car covered in ice. I won’t make the WOD at 6am.
My street is a sheet of ice. Will try to make it in tonight
HI – I have to give up my spot for the 7am since the kids are out of school today and I have morning duty! Kathleen
I know it’s late but I spun out on 29
Hey Jeff- Hope everything is ok.
Dying during a WOD is acceptable, dying on the way to do the WOD is not allowed.
Well said Coop.
It got my heart rate up! Not as much as the WOD would but it was close
Home WOD
Sprint intervals on treadmill
3 rounds 30/30, 1:00/1:00, 2:00/2:00
50 sit-ups
My first time not making 6am class!!!
Sorry ice and I don’t dance….
4 2 hpc, 3 hpc hr 2as, 4 2 hpc, 3 hpc 3hr RX
It was icey, but needed to work off a weekend in Vegas.
@ 115 lbs
Cycle 1 – 4 + HR
Cycle 2 – 5 – 3 SQ
Cycle 3 – 4 + HPC
Cycle 4 – 4 + 1 HPC
Cycle 1 – 4 + 2 HPC
Cycle 2 – 3 + HPC + HR + 2 AS
Cycle 3 – 4 + 2 HPC
Cycle 4 – 3 + HPC + 3 HR
RX @ 155
Note for next time…this weight was right at the limit of what I can use for reps.
Hey Matt,
Good Work, if the weight was right at your limit then make sure you push yourself to do it again next time. You will be stronger.
Cycle 1 – 4 + 3 HPC
Cycle 2 – 4 + 3 HPC
Cycle 3 – 4 + 3 HPC
Cycle 4 – 4 + 3 HPC + 6 RH
@ 95 Lbs
Note for next time…this weight was light but am still concerned about back and didn’t want to push it since I’m just healthy again.
Cycle 1: 4 2/3
Cycle 2: 4
Cycle 3: 4
Cycle 4: 3 1/3
MOD: Front squat cross armed (115 lbs) for hang power cleans
Notes: Day 11 of right wrist tendinitis; feel some pain when pressure is put on wrist
4, 4, 4, 4, RX
5,4,3,4 @ 106#
Doubt I will make the 10:30. Kids home, road icy (as everyone knows). I will do the workout from home with dumb bells and post again later.
Warmup: 20 minutes of scraping ice off of the car
WOD:
3 + 2/18 reps
3 + 15/18 reps
3 + 17/18 reps
4
@ 103#
Mod: 86# Front Squat for HPC
3 + 3FS/3+3FS/3/3
MOD WOD-front squats for HPC-started with 115# but dropped bar on last round of cycle 1, dropped weight to 95# for last 3 cycles
Cycle 1-3
Cycle 2-4 plus FS
Cycle-3-4 plus FS and HR
Cycle 4-4 plus FS and HR
6 – 5 – 5 – 5 ( hpc) Rx
BEAST!!
Clarification: 5 rounds 3 HPC on 4th set.
3 R + 3HPC, 6 HR —- 4R —– 3 R + 3 HPC—- 4 R + 3 HPC
105#
4 per round, trying to work thru this cold isn’t easy.
4 hpc hr 4 as
4 hpc
4
4 1 hpc
#135
Great WOD w my fellow unfwable brothers
love the pics
5, 4+HPC/HR, 5, 5+AS (that i missed on round 2) RX
4 + HPC
3
3 + HPC
3+ HPC + KU
75lb
Mod knee ups for HR due to lower back pain
5,5,5,5+1 HPC Rx
Decided I would throw in 1 extra HPC at the end because I was normally finishing my 5th round with a few extra seconds to spare.
5, 4 1/3, 4 2/3, 4 2/3 —— THIRDS = 3 hpc/6 hollow rocks/9 airsquats 63#
I tried to go to the 12:00 class. Needless to say I had to go back home, my car did not even make it down the driveway.
Be careful everyone.
5, 4, 4, 4+3 hpc…Rx
4, 4, 4, 4 HPC 3 HR Rx
Super happy I could Rx it…..that weight is close to my body weight!!!
Nice Wee!!
That is SO cool! Good job!
HELLOOOO like I said when we first met…you r my local Miranda Oldroyd! You pretty much HPC’d yourself 48x’s – GIT ‘ER DONE!!
3 2/3, 2 2/3 +6 squats, 3, 3 65#
4+?, 3+2HPC, 3+3AS, 4 (95#)
next time try 115# (right deltoid sore)
Good on you for braving the elements and getting to the box today!
4 Cycles
AMRAP in 3 minutes
3 Front Squats 155
6 Hollow Rocks
9 Air Squats
Rest 1 minute between Cycles
3rds + 3AS
4rds
3rds + 6HR
3rds + 2HR
4
4+3 HPC+6 HR
4
4
All Rx’d.
3 3 hpc,2 3 hpc & 4 hr ,3,2 3 hpc
155# was no joke.
cycle 1: 4 rds+ 2 HPC
cycle 2: 4 rds
cycle 3: 3 rds+ 3HPC+ 6HR
cycle 4: 3 rds
Rx’d, the 155# made me do proper mechanics on HPC otherwise the weight wasn’t coming up.
6, 6+3HPC, 6+2HPC, 6
65# (arm feeling pretty good!)
Thanks Devin, Rich and Ali for the cheer-dancing.
4 + 2HR, 4 + PC, 4 + 5 HR, 4 + 5 HR
106#
cycle 1: 4 rds (95#)
cycle 2: 4 rds (95#)
cycle 3: 3 rds + 3 HPC (115#)
cycle 4: 3 rds + 3 HPC (115#)
4, 4+2hpc, 4, 4+1hpc
95# (working on getting bar high, quick elbows), went with lighter weight.
4(1/2),4(1/2),4(1/2),3, 2+HPC ( rx)
Mod Wod:
3 Front Squat 75#
6 Hollow Rocks
9 Air Squats
4/4/4/4
4, 4, 4, 4 1 HPC. 106#.
4: 4: 3+1HPC: 3+3HPC RX
form went to complete shiz..I know I could do better HPC’s than 2nite…all fell apart..just disappointed (pull out the violin right?)
I know what you’re saying about the cleans! We can play the violin together!
way to Rx it Stef! (and Darby too!)
4, 4, 4,4 HPC – form sucks so went with lower weight
Annie “at home WOD” 11:41 (single DU)
3+2HPC; 3; 3; 2 + all but one Air Squat –MOD: 85#
3 2/3, 3 2/3, 3 2/3, 3 – #35
Thanks Drew and Todd for you assistance.
@ 65#
Cycle 1: 3 2/3 plus 7 AS
Cycle 2: 4
Cycle 3: 3 2/3 plus 7 AS
Cycle 4: 4 plus 1 HPC
4+3HPC, 4+3HPC, 4+3HPC, 4+1HPC
73.8#
Felt pretty darn good. Four days off was definitely needed. See y’all tomorrow @6AM
5 3HPC, 5, 5 3HPC, 5
106#…next time 115#
4,4,4,3+ 2HPC, 6 HRs and 9 AS. HPC #115
Struggs today… I was really off
not sure why- didn’t even run this morn.
75.2#
4 + 6HR + 3 AS
4 + 2 HPC
3 + 3 HPC
3 + 2 HPC
I was failing miserably on my clean attempts in rounds 3 and 4. ugh.
So sorry you felt that way Sheeds. Know that feeling. It is no fun. Next time girl!!
Mod: 135#
C1: 3 + HPC
C2: 3
C3: 2 + HPC
C4: 2 + HPC
135 lbs. felt a lot heavier than I remember! I had several I failed to “catch” in cycles 3 & 4, so it took longer to get 3 good ones each round, but it felt like I was at the right weight for me to really push the strength aspect of the workout. Hopefully next time I’ll do it as Rx.
4,4,4,4rx
Sub’d 185# back squat for HPC
1. 3 + 3 squats 6 hollow rocks
2. 3 + 3 squats 4 hollow rocks
3. 3
4. 3 + 3 squats 6 hollow rocks
4, 5, 5+ 2HPC, 5+3HPC, 74# I went too light, hence the high numbers.
oops
I forgot to take the “Coach” off from my kid’s comments
you can always be “Coach Megan”
It works.
5, 5, 5, 4 + 6 AS 50#
Very light weight, BUT I did the HPCs!! Shoulder not hurting (well, maybe just a tad, but acceptable — not sore during the WOD). Still need to keep knees from coming in, though they were not badly do so, still happening and with 50# they shouldn’t at all!
4, 4, 4 + 1 HPC, 4 + 2 HPC- 60#
4, 4, 4, 4 at 115#
Correction: Front Squats @ 126.1 lbs
1. 4+HPC
2. 4 + HPC+HR
3&4. 4 rounds
115 lbs.
First workout after a 3 week vacation (and hostage situation in Patagonia), didn’t do will… Maybe thurdays will be better
95#
Cycle 1: 3 + PC
Cycle 2: 3
Cycle 3 2 + PC and HR
Cycle 4 2 + PC and HR
5+5+5+5+5 105#
4+4+4+4 115 #