Friday, February 25, 2011

Posted by on Feb 24, 2011 in WOD | 15 comments

Pic of our CrossFit ninja ladies getting warmed up!

CrossFit Ninjas

The Warm Up

Deadlift (225, 155)
Handstand Push ups

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Then work up to a Heavy Clean and Jerk, not a 1 RM. Keep it smooth. Ensure the Jerk is used, be it push or split.


  1. The CrossFit Ninja Ladies are now entitled to ceiling exits. Take a look:

  2. The CrossFit Ninja Ladies are now entitled to ceiling exits. Take a look:

  3. AWESOME!! a way to escape when we need to!!

  4. WOD: 15:45
    Deadlifts @ 225lbs
    HSPU: 21 round with 25lb plate, 15 & 9 rounds with 25+15lb plates
    Bodyweight: 195lbs

    6:18 – September 21, 2010
    Deadlifts: 180lbs
    HSPU: 3&4-band Jolly Jumper
    Bodyweight: 175lbs

    Did some bench press to make up for yesterday. I got all my warmup sets done pre-WOD and then went for the work sets post-WOD. It probably took a bit off my actual max due to the HSPUs.
    Warmup: bar x 5, bar x 5, 70 x 5, 90 x 3, 110 x 2, 130 x 1
    Work: 150 x 1, 170 x 1, 180 x 1, 190 x 1(PR!), 200 x 1 (fail)

  5. If you ever need to get rid of a ninja, here’s how –

  6. I pretty much just stand perfectly still when I see a ninja. Obvious reasons. I don’t want to die.

    9:18 on the WOD with a little C&J practise after.

    Have a good weekend folks.

  7. I guess Sherri is the good ninja with the white shoes and colleen is the bad ninja with the black shoes

  8. lol kevin… my future son in law hahahahahaha

  9. Bad Ninja lol. I love it 🙂

  10. This is for you Jon – remember this website?

    I pretty much wet my pants every time I’ve ever read it! 😀

  11. For the lunch crew,

    First 10 trips took 33:02. The 10th trip was done in 1:17. After my 10th, I took a short break for a kiwi and to tell Adam I wanted my McFlurry.
    17 trips were done in hour. The 17th trip was done in 1:23
    Completed 20 trips in total for the session.

    Added to my previous 3 trips of the day that was 23 trips today. This put me just shy of 5000 so I did a few extra flights to round it off.

    Total for the day 5000 steps + 2 McFlurries (owed)

    See you Monday.

    Oh and the WOD kicked my butt. I put up big numbers but Amy may have fixed my deadlift. I vote Amy for trainer of the month….look Amy you got 100% of the voting.

  12. lmao i read the link that Greg put on… All Y’all better watch out lmao

    WOD: 9:28 i believe. did deadlifts RX’d at 155 / HSPU on the box
    Previous was 8:22 using 115 lbs and the box

  13. WOD: 4:39 with deadlifts @ 90lbs & HSPUs on the box

    C&J worked up to 95 lbs, wanted to break 100 but it just wasn’t happening.

  14. Greg,
    I was trying to remember it! Thank you!!

  15. Did the scaled version of this one. Was 00:19 faster than last time.

    225# deadlifts
    HSPU’s on tires (March goat)

    WOD – 2:56

    Work after: C&J 5×135, 5×155, 2×185, 1×205, 1×225 (FAIL) Got the clean however slight forward lean on jerk cost the lift…FORM.