March 16, 2010

Posted by on Mar 16, 2010 in WOD | 11 comments

21-18-15-12-9-6x reps

Knees to elbows
Dips (bar or rings)
Squat jumps
KB swings

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Check this video. Intense at CrossFit OKC

11 Comments

  1. -really had to swallow my pride on this one, 35:16

    -all ring dips and 70 lb KB

    Thanks for pushing me through mike!

  2. Great workout, didn’t have time for ring dips!

  3. check crossfit games section…..canada east wods are posted

  4. Day 1 – Saturday, March 20, 2010 – 7am to 6pm

    Event 1

    Sandbag Shuttle Sprint

    Event 2

    Max Effort Clean and Jerk

    * Event 1 and 2 share a 15 minute time limit. Competitors must complete the shuttle sprint and then use remaining time to build up to a maximum clean and jerk.

    Event 3

    21-15-9 reps of (15 min cap):
    Deadlifts (225/155lbs)
    Ring Pull-ups (rings to chest)

    How many competitors are they expecting? Even with a couple hour break in-between is this really going to take 11 hours?

    Day 2 – Sunday, March 21, 2010 – 7am to 2pm

    Event 4

    AMRAP in 15 minutes of:
    2 Muscle-ups
    4 Front Squats (155/105lbs)
    8 Burpee Box Jumps

    Greg and Jon… you guys would kill this workout.

  5. 14:20 – I guess I shouldn’t have modified so much.

    10lb Med Ball cross fit sit ups
    Dips on the tire
    35lb KB swings with the last 6@45lbs

  6. Great Job Ryan – you really worked to get through this one.

  7. Great work people…way to grind through it.

    They have stated that 121 competitors have registered for this event.
    They run this through a bunch of heats for both genders.
    And I welcome a bit more rest than the average day…
    Hope many can come up to watch the day

  8. Ring Dips – I attempted to do half of every round on the rings. It broke down like this:
    – 13-9-8-6-5-3 on the rings
    – 8-9-7-6-4-3 on the box

    KBS: 50lbs used for every round except the 18-round

    Is it sick to say that the jump squats were the easiest part of this? 😉

    Time: 27:xx

  9. I’ll be there!

  10. UGH, I HATED the jump squats!
    I should have uped my KB near the end as well…didn’t even think of it. next time!

    FInished in 12:34 (i think) using a 30 lb KB.

  11. UGH, I HATED the jump squats!
    I should have uped my KB near the end as well…didn’t even think of it. next time!

    FInished in 12:34 (i think) using a 30 lb KB.