Don't Miss a Minute

Don't Miss a Minute


Strength:

Dead Lift, 3 x 10

Sport Strength:

1a) 4 x 3 Dead Lift. 

1b) 4 x 5 Weighted Pull Up Rest 45 sec. Increase weight as possible between sets.

WOD:

EMOTM for 20 Minutes:
5 DB Dead Lifts
5 DB Hang Power Cleans
5 DB Thrusters
*If you miss the minute continue as an AMRAP for remaining time.

Daily Challenge:

100 Ab Mat Sit Ups for time

Mobility:

Lying Side Twist w/ Band 60 sec each side

Get Your Results Posted to Comments!

7 comments (Add your own)

1. LeslieDixon wrote:
SS: 185/weighted pull ups with gray vest.
WOD: #30

100 ab mat sit ups.

Turned AMRAP. I got 15 rounds. This was not a good WOD for me. At all. It seemed pretty long. Probably because we didn't move around the room at all. Glad this one is over.

Wed, May 1, 2013 @ 7:03 AM

2. Ray A wrote:
ran my 2 pre class miles
DL 3x10 - 210,225,245
That's 60,65,70% of 350....somebody's going for 350 later this month :)

WOD - #30 DB, did EMOTM
modified - didn't do thruster, instead did half the rounds of the thrusters as jump squats, and half of them as jump squat to bar followed by pull up
so it looked like this, first 5 rounds jumpsquat with pullup, next 5 rounds jump squat w/o pullup
last 10 rounds every other round jump squat with pullup.

Tried to keep it honest, jump to bar, fall to hang then do pullup.

100 abmats, 3:25...no kip or throwing of the arms at all...I didn't realize how much I was helping my situp by throwing my arms forward...my abs will be tired today.

Wed, May 1, 2013 @ 8:25 AM

3. Ray A wrote:
btw - check out that ballerina like pistol on the part of Ms. Dixon...

Wed, May 1, 2013 @ 8:25 AM

4. Ryan wrote:
A great day to CrossFit, and as usual, 5:45 gets it done.

3x10 #185,195,205

WOD:#30 - Finished all 20 rounds.

This one was rough. The only consolation I have is that if I finally go loony, I can do this one in my padded cell! lol

Wed, May 1, 2013 @ 10:38 AM

5. Shelly Utsch wrote:
SS: 103, 123, 133, 143, pullups with 10# weight.

WOD: 20 rounds, 25#

This one did hurt -- thanks Ginny!

Wed, May 1, 2013 @ 1:36 PM

6. Jason Greenwood wrote:
Sport Strength:
1a) 4 x 3 Dead Lift.
135, 165, 185, 205
1b) 4 x 5 Weighted Pull Up Rest 45 sec. Increase weight as possible between sets.
Body weight Dead hang all sets

WOD:
EMOTM for 20 Minutes:
5 DB Dead Lifts
5 DB Hang Power Cleans
5 DB Thrusters
*If you miss the minute continue as an AMRAP for remaining time.

17 rounds with 20# DB's

Daily Challenge:
100 Ab Mat Sit Ups for time
4:37

Mobility:
Lying Side Twist w/ Band 60 sec each side

Wed, May 1, 2013 @ 9:19 PM

7. Ginny wrote:
Awesome job by everyone today! This is a rough wod. Be proud of yourself. Extra awesome work to my 9am and 11am classes! Yay Burpee!

Wed, May 1, 2013 @ 9:33 PM

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