Wednesday: 120912

Posted: September 11, 2012 by Todd Katz in Uncategorized, WODs
Tags: , , ,

NOTES: Halloween Havoc: Saturday October 27th. Cost 25 dollars to enter. Must register by October 1st to get your shirt. Proceeds go to Reston Interfaith. Learn about Reston Interfaith here: This is going to be an awesome time along with CrossFit PR Star we will hold a friendly elimination style WOD event. Everyone is guaranteed to get at least one great workout in. There will be eliminations to the 2nd WOD and the Finals will be the 3rd WOD. There will be live music and all kind of other fun events. When you register you can register as a participant or as a volunteer. There will be two divisions: Scaled and Rx…. Only the Rx will advance in the competition. Some very cool hardware for top finishers. Participants will be charged the 25 dollars… More fun announcements will be coming soon, but please don’t forget the October 1st Deadline. REGISTER AS EVENT!!!!! October 27th.

Wednesday WOD:

A) Thruster: 20 minutes work up to a heavy triple.

B) 9-6-3 Reps of
Thrusters at 90% of your best Heavy Triple
Burpees
Box Jumps 30/24
Ring Dips

Post load and time to comments:

Comments
  1. Lil'b says:

    Halloween havoc, will participants only be from either HD and PRStar?

  2. Nelson says:

    7AM Open – need a rest day.

  3. Monica says:

    7am open- not feeling well

  4. Joe says:

    6am open. switching to 7am.

  5. kase says:

    A) 95×3 (pr for 3) 100 x 1 (pr)
    B) DNF – 85# thrusters, 20” box. got stuck on the last thruster and was not able to finish @ the 12 min mark (1 thruster and 3 box jumps left)

  6. Casey says:

    A) 125
    B) 7:13 @ 95#

  7. Alex F says:

    A) 115 PR
    B) 7:38 @ 85 (red band only for 9 set and 24″)

  8. ched20 says:

    A) 205 (maybe a PR)
    B) 10:21 @ 185lbs.

  9. 10:30 open. my body is asking for a rest day.

  10. dan says:

    a : 115 (120 – 2)
    i think i have the slowest thrusters … actually being this slow i dont really think they are thrusters any longer… just a bit of ugly
    b : 9:59 @ 95#, red

  11. Dean says:

    A) 155 (165 @ 2 reps)
    B) 9:54 @ 140#, red band on dips

  12. fnotarangelo says:

    A) 150 pr – 160 x 2
    B) 11:06 135# rough

  13. hammerdowncougar says:

    A. back squat-155#, worked out with the boys, Frank and Chris

    B. 5:52, front squat 103# for thrusters (had 123# on bar by mismathing and had to take off weight during the wod), ring rows for ring dips

  14. Brieann S says:

    A) 78
    B) 9:38 red band for ring dips rest rx

  15. a) 125
    b) 9:15 (105 first round, 95 rest. Red band on ring dips).

  16. Joe says:

    A) 155#
    B) 8:13 @ 140# Rx

  17. wolfmandevin says:

    #154 – 7:53. Thrusters crushed me.

  18. Michelle says:

    5:30 open..sorry for the cancellation

  19. bigjosh819 says:

    A: 155

    B: 9:13 @ 140

  20. Tanya says:

    A) 80, 90 (2.5)
    B) 6:52 @ 75#

  21. Mark Loper says:

    A) 135 PR
    B) 10:30 @ 95 & Small Red Band

  22. Jeff Milam says:

    A) 215 (15# PR)
    B) 9:11@ 195#

  23. clawson410 says:

    A 90
    B 8:46 80#

  24. Ashley Z. says:

    A) 70 pds.
    B) 8:45 55 pds., jumped mats instead of box, green band on ring dips

  25. Laura Anhalt says:

    A: 105#
    B: 6:20 @75 (tried but couldn’t do it with 95#), red band for dips

  26. Leigh N says:

    A) 83#
    B) 6:30 @ 68#/Red band on dips

    So sore from yesterday…

  27. Abe says:

    115, 7:00@95#.

  28. Min says:

    A) 93#
    B) 7:08 @ 83#, 20″, red band
    Still really worried about doing 24″ box jumps again. Need to figure out what to do to jump higher.

  29. Jeff H says:

    195×3 and 210×2.5. Slipped up on form but could have had that PR.

    B) 9:25 with 175

  30. Monach says:

    A) 115# shoulder still bothering me

    B) 7:09 105# 24 in box. Tried 30 in and my legs were like concrete.

  31. Timbo says:

    A) 165, 175×1 f

    B) 7:24 @ 145lb

    Burner is right

  32. Brian Kennedy says:

    A) 125 #
    B) 95 # 10:00 red band

  33. Nadia says:

    A)105 B)8:14 first 9 thrusters at 95# the rest @93# (and ugly) skinny red band

  34. Karen says:

    Mods: 3 rep strict press: 72 (82×2)
    Strict press (52), pu, weighted su (25), ring dips (blue band)

  35. Scott says:

    A) 95, 135, 165, 185, 200 (PR), 165, 135 (3 – 5 x back squat)
    B) pull-ups

  36. Jamie K says:

    A) 93# PR
    B) 9:49 – 83#, 20″ box, blue band, thrusters were more like front squats near end, couldn’t handle the weight at that point.

  37. Lori Sam says:

    A) 70#
    b) 7.20 w/ 60# and red band. Really struggled with thrusters.

  38. Larry says:

    A) 130 (PR by 15#)
    B) 9:30 @105#, 24″

  39. Tim N says:

    Home WOD

    100 pull ups, 100 Air squats 20″, 100 push ups -

  40. Evva says:

    A) 80
    B) 9:25 – Started on ring dips (assisted), thrusters #63, 20″ box jumps. By far the worst wod performance since I started xfit.

  41. Kelly V says:

    A) 40 (3 reps) 46 (1 rep)

    B) 7:45

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