Posts from ‘January, 2010’

WOD
Dynamic Effort Front Squat (65%)
9 x 2
—
Row 2000m

WOD
O-Lifting Contest
Snatch
1 1 1
Clean and Jerk
1 1 1
record loads to comments
compare to 1-9-2010
or 11-21-2009
or 10-24-2009

WOD
ME Snatch Balance
1 1 1 1 1 1 1
record loads to comments
compare to 5-27-2009

WOD
Dynamic Effort Overhead Squat (50%) 7×3
—
Back Squat (75% 1RM) 1
EMOTM 30 minutes (James)
record loads for both to comments

WOD
“Helen”
Run400m
KB Swing 21 reps
Pull Up 12 reps
3 rounds for time
record time to comments

WOD
Clean Pull (75% Clean)
8×2
—
Pull Up 5 reps
Kb Swing 10 reps
10 rounds for time
record loads and time to comments

WOD
Dynamic Effort Push Press
(70% 1RM SP) @ 7×3
—
Gymnastics…
Planks, planches and levers

Drops bombs, and spits fire

Submitted on 2010/01/22 at 3:17pm
Hello everybody!! Happy days? Crandall has been listening to much hardcore rap lately, and wants to share some of his work:
Cran is here, never worry
I will make you work out, in a hurry
They call me Cran the Man, and you will see why
I will make you [...]

WOD
1000m Row
max effort
record time to comments

PS: Sorry about the late post… never hit ‘publish’ on that bad-boy!

WOD
High Hang Snatch (ME) 1 1 1
Snatch High Pull 2 2 2
Overhead Squat 3 3 3
record loads to comments

WOD
Clean (power) (135lbs/95lbs) 5 reps
Knees To Elbows 10 reps
AMRAP 20

WOD
“Jessie”
Deadlift (225/155lbs) 21 reps
Pull Ups 21 reps
Run 800m
for time

Holy Sh*t!

WOD
KB Snatch (24/16kgs) 10 reps
Back Squat (Bodyweight) 5 reps
AMRAP 20 minutes
record loads and rounds to comments

WOD
Row 500m (retest max)
Row 200m (125%) 3
Record new PR to comments