A) AMRAP 20
440 Meter Run
15 Pullups
B) Deadlift
5-5-5-5@85% of your current 5 Rep max
Post load and total number of rounds to comments:
Coach’s Notes: All deadlifts should be touch n go. Last one should be placed, not dropped to the ground.
Photo of the Week
Moving 5000s Pounds looks easy for Hammer Down CrossFiters
Directions
Join this community of individuals seeking elite fitness through CrossFit training. The Hammer Down CrossFit facility is located at 14088-G Sullyfield Circle, Chantilly, VA 20151. Click here for directions.
-
-
-
-
WOD and Blog Archive
- 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
- February 2011
- January 2011
- December 2010
- November 2010
- October 2010
- September 2010
- August 2010
- July 2010
- June 2010
- May 2010
- April 2010
- March 2010
- February 2010
- January 2010
Tags
Air Squats Annie Back Squat box jump Box Jumps Burpees Cindy Clean Clean and Jerk CrossFit Deadlift Double Unders Front Squat Front Squats Handstand Pushups Hang Power Clean Hang Power Snatch Hollow Rocks Kettlebell Swings muscle ups Overhead Squat Overhead Squats Power Clean Power Snatch press Primal Challenge Pullups Push Jerk push press Pushups Ring Dips Row Run Situps Slam Balls Snatch Strict Pullups Sumo Deadlift High Pull Thruster Thrusters Toes to Bar Wall Ball Wall Balls Weighted Pullups Weighted Situps
6AM open…thought I could squeeze in early, but not gonna make it.
I’m sorry, early school meeting
Can’t pull in there late. 6am open.
6am open. Sleep……………………..
I will take your 6AM, Cindy
7am open. Work.
Can’t make 7.
I can’t make the 10:30 now… Have to go in to work.
4.5 rounds (started on pullups)
4×185#
Staying around 75% intensity… Trying to get by during these two-a-days!
4 plus run and 8 pull ups
275, 295, 325, 345. Probably like 90-95% of max
5 reps short of 6 rounds. felt like i was running in mud today.
slammed at work…missing class
My 9:30 is open
A. 5 Full Rounds, plus one additional Run, Green Band.
B. 135, 135, 145, 145, 155
A) 5 rounds – blue band for pullups, finished last 440 slightly after 20:00 but kept running since I had to get back to the box anyway.
B) 135×5, 185×5, 185×5, 185×5 – 5 rep max is 235 so that’s 57%, 79%, 79%, 79% – but all were legit touch and go while not being too easy so maybe that was a good weight.
Surprised the deadlifts were not too bad after 5×440 runs. Need to learn to kip so I can knock out a reasonable number of pullups. Did 10 without a band and then went to blue band – all basically strict.
Can’t make 10:30, will try for later
A) Started on the run .. 6 rounds + 400yd .. first round of pullups unbroken
B) 185×5, 255×5, 275x3x5
A. 2.5 rds – started on the run, last 5 pulls ups on blue band and all others unassisted
B. 103, 113, 123, 143
A. 4 rds (stupid green band)
B. 2@102/3@92 then 92, 97, 102
I wasn’t sure where I would be for deadlifting as this is one I haven’t done very much so I would have to say I PR’d today since I know I was able to do more than I did the last time
I know for sure I could have put more weight on there though so I will know for next time.
a) board said 5, watch says 6 – started on run
1:33 r, 0:56p
1:44 r, 1:21p
1:40 r, 1:30p
1:52 r, 1:29p
1:47 r, 2:00p
1:57 r, 2:10p
30 secs diff on runs, over 75secs diff on pullups (all broken… still)
b) 185 (bit of blood left on the bar)
A) 5 rounds plus the run & 5 pull ups.
B) 135, 255, 265
I was eating mud running behind Coach K the whole time.
a) 6 runs / but only 10 pull ups on last round – blue band
b) 145 for all 4 sets
A) 8 Rds Rx
B) 315 (for all 4 sets)
It was brisk this morning!
Wow Coop nice job!!!
A) 5 rounds
B) 225#x5, 285#x5, 305#x5, 340#x5.
A) 4 Rnds + Run (all Pullups were 5 unassisted and then 10 w/red band)
B) All sets at 215#
A) 7 rd’s
B) 225 x5
A. 5 rounds and 400m run
B. 123, 173, 203
A) started with run – 5 rounds plus run plus 7 pullups (all pullups with blue band – 1st 3 sets continuous)
B) 135, 185, 215 – 5×4 sets
Slammed at work. My 530 is open.
A. 5 rds + 15 pullups – started on pullups, blue band 1st round, then green for the rest
B. 123×4
A) 6 Rds + 15 pullups + 400m (40m from 7)
B) 225, 255, 275, 315
WOD: 6.5 Rds + 5 Pullups Rx / 225# Rx
-Pull ups were a mess…
-120127 I pulled 265 (85%)
-I got my tripple under… now just to figure out how to string them together
A) 5 rounds
B) 135#-165#
A) 3 Rds green band
B) 133, 133, 133, 138
A) 5 rds + 15 pullups Rx, started on pull-ups.
B) 165 # (5RM is 190#) slightly over 85%
A) MOD KB Swings (12kg) for pullups – 5.5 rds
B) 124×4, 118, 118, 118, 118
Travel WOD at New Era Crossfit, Fresno
Hero WOD: Klepto
21:30 working out at 530 am is even dumber than the normal 0600 HDCF nonsense:)
nice job on the wod today guys
A) 4rds + 440m blue/red band
B) 100#
500m, 15 pullups
5 rds + 500m
225, 255, 275
A: Now I can’t figure out my counting… I thought I had half round, but now I am not so sure so either 5 rounds or 4 rounds even
B: 185 for 2, 205 for 3 watching my back after last deadlift workout
7 rds + about 400 meters
275 on deadlift, hands were shredded from pull ups
Get some straps. Tried out Todd’s tonight and really helped.
I stole Brandon’s idea and have been using receiver gloves…killer grip, helps alot.
4rounds
185 x1, 175×4
A. 3 rounds, pulled my calf muscle
had to modify to 440M rowing, 1 set pull ups with red band, 2 and 3rd with green.
B. 163#
A) 4 rounds + 330M Rx
B) 135, 185, 185, 205
a) 6 rounds + run + 6 pull ups
b) 225
a) 6 rnds, run, 4 pu
b) 225×3, 245×2
A) AMRAP: 4 rounds; using green/red bands
B) 115#s
A) 5 rounds + 300ish run
B) 115#
1) 7 rounds plus 300 m
2) 205#
7 rnds DISTROYED my hands had to switch to KB last 2 rnds
no dl… obviously
1)Switched to a lower band. 2 rounds and if there weren’t a time limit I would still be hanging on the bar trying to do pull ups.
2) 133#
A. 5 rds + 300ish M
B. 185#
6 rds + 25 ft. Rx
4 rds
225 x 5 x 5
5 rounds + 400m – red band
123
a) 5 rounds of 440; 5 x7 pull ups with green band
b) tweaked my back (bad technique) ; streched out back
6 rounds + 440 + 10 Pullups
5 Rounds + Run and 8 pullups.
195# 4×5
A) 4 rounds (row ; Red and Blue band)
B) 165 lbs
A) 5 rounds + 1 run (Blue band first 2 rounds then green)
B) 225 for 3 rounds; 245 last round (should have gone heavier, probably 265 for all rounds)
Almost 5 rounds – About 40 meterr short / pullups on blue band and made it around the corner to the door on the run.
103/133/153
A) 5 Rds + 300ish M
B) 185#