Thursday: 120816

Posted: August 15, 2012 by salbec in WODs
Tags: , , , , ,

CrossFit is often about being able to adapt. This workout keys in on your ability to do a variety of movements, make changes along the way, work HARD, and even do a little math. It’s been just about a year since I last programmed this one…and the fun and the suck meters were high with it last time! Good luck.

The Power Mill
3 minute AMRAP of:
3 Deadlifts – 185/125
3 HSPU
Rest 2 minutes (strip off weight)

4 minute AMRAP of:
4 Power Cleans – 135/95
4 Wall Balls – 20/14
Rest 2 minutes (strip off weight)

5 minute AMRAP of:
5 Thrusters – 95/65
5 Competition Pushups

Coach’s Notes: We will layer weight on the bar so that you can pull off plates during each rest interval. This is scalable and I’ll have both Rx and scalable bumper/bar configurations for you to choose from on the board! (I know, math is a lot to ask)

Compare to: 110825

Comments
  1. monroemiller says:

    7am open. Sorry change of plans I may pick up a later class. This looks like fun!!

  2. 7am spot open. david had a late night at work and is switching to the 10:30. thanks!

  3. Justin says:

    Really going to try to come in tonight! Need to use the rest I actually got last night for something productive!

  4. Jon says:

    A) 5 plus 5
    B) 5
    C) 6 plus 1

  5. Thi Pham says:

    AMRAP 3: 6 rounds @ Rx+ (186#) + 1 abmat
    AMRAP 4: 4 rounds @ Rx
    AMRAP 5: 4 rounds @ Rx

    Note: Improved 1 round and 1 pound on AMRAP 3 (I really had to do an extra pound to make myself feel better). Improved 1 round on AMRAP 4. Improved 1 round on AMRAP 5. Wanted to use a 10# plate for HSPU’s, but none were left, so used 1 abmat. Still an improvement over 1 ab mat and 1 15# plate for HSPUs last time.

  6. Jean says:

    9:30 open, switching to 10:30

  7. kase says:

    6, 5, 5+2 thrusters
    123, 93 and 63 on the bar, 2 ab mats for the hspus
    for everyone who did yesterday, those thrusters get real hard real fast!

  8. stricklin says:

    a) 6 rounds, 1 ab mat
    b) 4 + 4 pc, Rx
    c) 3 + 2pc, Rx

  9. Rebecca B says:

    6 + 1dl, 2, 4 + 3
    all weight rx, 2 abmats for hspu, not sure I hit the 10′ mark on the wall balls
    I had alot of issues on the clean, Ive done that weight before just couldn’t pull it all together
    a few less rounds for 2nd and 3rd amraps then last time but a 30# increase in weight for all movements

  10. Wooster22 says:

    Sorry for the late notice- moving from 10:30 to 12.

  11. Leo says:

    A) 5 B) 3 C) 4 all Rx
    Did 50# weighted S/U for HSPU

  12. KateP says:

    AMRAP 3 – 7 rounds RX weight, 2 ab mats (1 round more than last time)
    AMRAP 4 – 4 rounds RX (1 round more than last time)
    AMRAP 5 – 2 rounds RX, had back issues and went to Push Press for 2 rounds + 5 PP

  13. HALEY says:

    A) 6+all DL w/ 2 AM
    B) 4+1HC
    C) 4
    Rx

  14. Alex F says:

    3 + 3DL’s, 3 + 3PC’s, 3 all RX

  15. Joe says:

    5 rds (2 abmats)/ 6 rds / 5 rds Rx

    Going to feel this one tomorrow especially on top of yesterday’s Annie got back…

  16. dan says:

    a) 6 @ 185, 2mats
    b) 4 @ 135
    c) 3.5 @ 95

  17. Larry says:

    A) 5 rounds + 1 DL
    B) 3 rounds
    C) 3 rounds + 4 Thrusters
    All Rx except for Dips in place of HSPU

  18. a) 4 rounds + 2DL @ 185#
    b) rounds @ 125#
    c) 3 rounds @ 95#

  19. salbec says:

    7/7/6 rounds

    90/70/45 scale b/c of back
    first time back on deads of any kind in forever.

  20. Wooster22 says:

    6 (125#)/4+4PC (75#)/5rds(55#)
    Mod: Ring Dips for HSPU

  21. Brieann S says:

    5 rds – 115# & 3ab mats
    4 rds- 65#
    3rds – rx

    Fun!!!

  22. Justin M says:

    A) 5 + 3 DL + 2 HSPU (RX) (Last set of HSPU were 1 mat)
    B) 6 + 4 PC
    C) 3 + 4 Thrusters
    Felt good to finally get back, despite the pain and general suck!

  23. Monach says:

    7 rds-143#+ 2 ab mats

    5 rds-113#

    4 rds + 2 THs-83#

    Thanks Megan!

  24. Ashley says:

    AMRAP 3: 3 rounds 62 pounds
    AMRAP 4: 3 rounds 35 pounds
    AMRAP 5: 3 rounds 15 pounds

  25. Scott says:

    A) 6 @ 185DL & ring rows
    B) 6 @ 185DL & wb
    C) 6 @ 185DL & pushups

    Thanks for the MOD Sarah…good one

  26. salbec says:

    great job everybody!

  27. timbo says:

    6 1ab mat

    6 Rx

    5 Rx

    well done tonight big Brad!!!

  28. Alaina says:

    5 rounds @ 112lbs
    4 rounds plus 4 power cleans @ 62lbs (14lb wall ball for 2 sets but had several wasted attempts since they didnt reach the 10ft mark, so used 12lb wall ball for other 2 sets)
    4 rounds @ 42lbs (no pushups on knees)

  29. Min says:

    AMRAP 3: 6rds + 1 DL @ 125#/2 abmats
    AMRAP 4: 4rds Rx
    AMRAP 5: 5rds + 1 thruster Rx

    My quads are so unhappy with me. :(

  30. Jean says:

    Really liked this one! Rx with weight, mods for hspu, cant remember rounds

  31. Morgan says:

    A) 5rds+3DL @ 123#
    B) 6rds @ 83#
    C) 5rds @ 53#

  32. clawson410 says:

    6 rds rx
    4 rds rx
    3+5+3 rx

  33. bigjosh819 says:

    a) 8
    b) 5 @ 145
    c) 6

  34. Wee Ali says:

    1. 8 rounds + 3 DL’s Rx (last time 10 rounds + 2 DL’s)

    2. 7 rounds Rx (PR)

    3. 6 rounds + 3 thrusters Rx (same as last time)

    Not a great performance but that’s what I get for taking 5 weeks off……..plus holy quads after yesterday’s back squats. Got me walking like a cowboy!!!

  35. ched20 says:

    1. 8 rds
    2. 6 rds +4PC
    3. 6 rds
    All rx.

  36. Carol says:

    3 weighted lunge 14# med ball
    3 Negative HSPU
    7 rounds

    4 power cleans 63#
    4 wall ball sit-ups 14# med ball
    5 rounds + 1 power clean

    5 push press 65#
    5 box push ups
    4 rounds + 2 push press

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