Monday: 120702

Posted: July 1, 2012 by salbec in WODs
Tags: , ,

Hey Hammies. Coach Sarah here. I’ll be delivering you some fun while Todd, Mel and their girls are on vacay! Get ready for some hot days and hopping WODs, with some new moves. :-) Starting the week off right with something heavy for you and a little cookie of a warmup. (Do you have power? I’m posting this from the cool of the Panera because my house is an oven! Happy hot summer.)

Warmup:
AMRAP 3: 5 pullups, 5 pushups, 5 air squats
Burgener Warmup (with lightweight bar or pvc)

WOD:
3-3-3-3-3
Hang Power Snatch

Comments
  1. Bjohn says:

    6 am open. Have to move to 10:30.

  2. LoriSam says:

    Moving from 6am to 7 am please.

  3. Amanda Esposito says:

    Overslept, 6am open, will try for 6:30 tonight

  4. Jean says:

    63, 83, 93F, 83, 88. Feelin off today, Not liking this no power thing!

  5. Matt V says:

    A) didnt count
    B) 75, 95, 115, 135, 145

  6. Thi Pham says:

    A) 6 rounds
    B) 85,95,105,115, 120 (did all 3 reps; only 1 legit lift)

    Good lifting with my man Rich “Frodo” Whitney!

  7. Katelyn says:

    Sorry I missed this morning. Still no power and were at friends house.

  8. Joe says:

    A) 6 rds + 2 PU
    B) 75, 95, 115, 125, 130 – need to work on better form as weight gets heavier.

  9. Rebecca B says:

    53, 63 x 3, 68

  10. Lori Sam says:

    Techically challenging! 33, 43, 53, 63, 68 (f). Thanks to Jill & Nadia!

  11. Jonathan Chireix says:

    I need to move to the 12pm class so someone can have my 10:30am

  12. fnotarangelo says:

    95, 115, 125 (f), 115, 125 x1, 95
    heavy trying to pull with upper body. need to use hips/legs.

  13. Alex F says:

    Hammer down crossfit in OBX WOD:
    5 rounds for time:
    600 or so meter run with 15 pushups at halfway
    15 slam balls 30#
    15 situps
    15 dumbell push presses 30#

    Time- 32:34

  14. monroemiller says:

    WOD: 95, 115, 135, 145F, 145PR
    -my squat snatch was 155 for one
    -i think my last power snatch was like 135

  15. Mike Ponder says:

    Working out in Charlotte, NC for the week!

    95 – 115 – 135 – 145 – 155

  16. Jon says:

    A) 8 + 2
    B) 75, 95, 115, 135*1, 115, 125

  17. clawson410 says:

    35 45 50 55
    not today!

  18. Nelson says:

    Worked up to 105 but having trouble getting under the bar.

  19. KDogg says:

    75,85,95,105, 105
    Still working on technique

  20. Atacan says:

    A) 4 rounds; used blue band

    B) 75, 95, 115 (f), 95, 95

    I was terrible today. The form sucked, the weight was off, just an overall sucky day!! Not happy with myself….

  21. TonyH says:

    A) 6 rds + 5 pullups + 5 pushups
    B) 95, 105, 115, 125(F), 120

  22. dan says:

    b) 65, 85, 95 (2)

    long run yesterday, just not there this morning –

    did 3 or 4 sets at 95# and never got 3. feet too far apart, no power from hips, only got
    under the bar 1 time from all attempts. thanks rich and cindy for the coaching .

    easy 4mi at lunch

  23. Jeff Milam says:

    A)8rds + 2
    B)95, 115, 135, 145, 165

    Off to Florida for the week. Be back next Monday or Tuesday.

  24. matt noto says:

    95, 115, 125, 115 X2, 115

  25. Larry says:

    53, 83, 93, 98, 100

  26. thumper says:

    55, 60, 65, 70, 75
    hoping for more but need to work on form…

  27. frankodeh says:

    OC , MD beach vacation wod-
    3 rounds (not timed, but at a fast pace):
    Run 1/2 mile
    50 pushups
    25 hollow rocks

  28. Kevin P says:

    WU) 8 rounds + 3
    WOD) 75, 95, 115, 125, 135×2 (PR)
    previous 1RM squat snatch was 133#

  29. Lynda P says:

    43, 53, 63×1, 58, 63×2

  30. Amanda Esposito says:

    Got 93# for 2, got 98# for one, then ripped and stopped haha .. Not quite the 3×5 rep scheme but I was ok with those numbers from hang…

  31. 83, 93, 103, 113, 123×2

  32. Brieann S says:

    35 – 40 – 46 – 51 – 55 (f)

  33. lil'b says:

    135, 155, 185

  34. Wee Ali says:

    73, 84, 94, 103 x 1, 98, 103 x 1

  35. TimT says:

    A 6 rds
    B 75, 95, 115, 125, 135 (2x)

  36. Evva says:

    42, 42, 42, 52, tried 62 a few times, 42, 52, 62 for one and a few attempts.

  37. Tim N says:

    75, 95, 115, 135, 140

  38. Elana says:

    53, 63, 73, 83, 93 (f)

  39. bigjosh819 says:

    A) 9
    B) 95, 115, 135F, 95, 115

  40. Karen says:

    52, 62, 72, 77, 82
    Need to keep bar closer to my body (think about pushing head thru at the top)

  41. Ross says:

    135, 155, 185 (f), 165, 175×2

  42. Jamie says:

    A) 3 rds + 3 pull ups (green)
    B) 33, 43, 53, 63, 68

  43. rmalisko says:

    95, 115, 115, 105, 105 (dropped weight to work on form)

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