Tuesday: 120703

Posted: July 2, 2012 by salbec in WODs
Tags: , , , ,

Happy Tuesday! Here’s the WOD and a reminder about the July 4th special sign-up! Totally worth it to come out and celebrate Independence Day with the Hammer Down crew! See you at the box.

Reminder:
Wednesday, July 4th Classes are at 7:00am and 8:00am. Please register as an EVENT on Zenplanner.

Warmup
Row 250m, 20 PVC OHS, 20 situps, 10 pullups

WOD
For Time:
Skip 200m
21, 15, 9
OHS (95/65)
Sumo Deadlift High Pull (95/65)
Skip 200m

Overhead Squat Video Courtesy of CrossFit.com:

Comments
  1. Katelyn says:

    My 6 am is open.

  2. Joe says:

    6am open.

  3. dan says:

    7am open

  4. Matt V says:

    10:27

    MOD C&J for SDLHP due to sore back. RX weights.

  5. Thi Pham says:

    14:17 @ 78#/73#/63#

    Note: Did 5 reps of each weight in the first 21 and finally stuck with 63#. Good gawd, my OHS was non-existent today.

  6. Evva says:

    15:34 #42

  7. NickyB says:

    10:55 RX

  8. hwmarchwicki says:

    8:25 rx (Accidentally started on SDHP instead of OHS) I think I just wanted those F’ers over with :)
    Ps – I felt like a flaring idiot during the skipping, but I guess the worse you look the faster you go … ha

  9. fnotarangelo says:

    9:58 @ 75# (OHS=kryptonite)

  10. Ian says:

    9:56 @ 75#

  11. Rebecca B says:

    16:56 RX

  12. Leo says:

    15:04. Did Front Squats for OHS
    Rx

  13. ched20 says:

    10:14 rx, skipping sucks.

  14. Carol says:

    Mod Wod:

    200m skip….silly!
    21-15-9 of:
    OHS 42#
    Sumo Dead 115#
    200m skip….really silly!

    14:23

  15. monroemiller says:

    WOD: 10:21 Rx

  16. KateP says:

    16:13 RX

  17. Atacan says:

    15:10 using 45#. Sstill have some lingering shoulder issues, so I went light today.

  18. kase says:

    salbec,
    what is the mod for skipping? moonwalk? c-step? dougie?
    best,
    k

  19. Brieann S says:

    14:54 35#

  20. thumper says:

    13:40 Rx

  21. Nelson says:

    14:42 @ 65# (needed the lower weight for OHS. Even at 65# struggled with OHS).

    This one was harder than I thought it would be.

  22. Justin M says:

    My 5:30 is open

  23. Brooke says:

    Had trouble following directions today.
    Did 21-15-9-6 at #25 for both OHS and sumo dead.
    12:35

  24. Sarah/Other Sarah says:

    Bad traffic. 5:30 open

  25. kase says:

    14:xx
    subbed row for skips
    53# was too ambitious… took it down to 45# after 3 reps

  26. Larry says:

    11:30. 15# OHS 75# SHP

  27. Karen says:

    12:something with 45#

  28. Amanda Esposito says:

    14:05 or 11:05…I can’t remember, and thats a big difference haha! I think 14:05 though…
    Either way, that was a tough workout!!

  29. salbec says:

    Mod for me…

    Cycled 50 mins
    then…

    AMRAP 8
    3 hang clean and jerks (75#)
    5 pushups
    5 air squats

    8 rounds

  30. Marla says:

    14:18 at #55.

  31. LAura says:

    11:40 at 63#

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