Tuesday, August 2, 2011

Posted by on Aug 1, 2011 in WOD | 13 comments

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15 mins – Warm Up

15 – 25 mins – Work on mobilizing upper body for improve your RACK position.

25 mins – WOD

5 rounds of AMRAP 3 mins:

  • 3 Thrusters (95/65)
  • 6 Boxjumps (24/20)
  • 9 Kettlebell Swing (55/35)

Rest 1 min between rounds

Post scores and comments.

Monday crew just after the team beating…. great job everyone!


  1. Rough morning workout today. It’s been a while since I had to fight that hard to convince myself to keep going right from the second rep of the first round. Beer and a bit of lousy food really ruins a great workout.

    =248 reps as Rx’d. Not overly happy with this, but not particularly disappointed.

  2. Total # of reps = 229

    What a way to start the week!

  3. WOD: 3+11, 3, 2+11, 2+12, 2+14 = 264 Rx’d – good times!

  4. Oh, yes – I forgot to mention that I did my first “real” box jumps today. Admittedly, it was only onto two 45 lb plates but I was jumping onto them.

  5. good grief this was a sweaty one lol
    wod: 3+1, 3
    +1, 3+1, 2+17, 2+9
    really crapped out on the last round
    total reps 263

    Mike asked me to post a link. I go to a site called chowstalker. They have some really good paleo recipes on the site. So if you’re looking for some ideas, the site is:


  6. oh i should have put in, thrusters at 60 lbs, box jumps on box. did 3 rounds of jumps and step ups for the last two rounds

  7. First WOD back after U2 “Non Paleo” event. ;o)… (you know what I mean).

    WOD 275 @ Rx’d with tires for box jumps.

    Check out Amy’s score…Yikes! Awesome effort.

  8. Nice one to start the week – get the heart pumping or stopping

    WOD – 2+15, 2+5, 2+3, 2, 2+5 = 208 reps
    Used 60lbs for thrusters, 45lb KB and did steps ups due to foot issue.
    Found that step ups are more time consuming than jumping. I will see what the toe feels like tomorrow – step ups will kill my reps for FGB.

    Awesome Job Tammy for fundamentals. You will not regret it.

  9. GREAT !!! back in the saddle again…at last!!! felt good …knees are shot…
    wod: 216 KB 20lbs…bar 50 lbs…step ups
    looking forward to that fight gone bad,,,great job Tammy…hang in there …it get’s better… 🙂

  10. Hopped in with the 6pm crew.
    Won’t say I was ready but need to get the WODs in.

    Thrusters at 100#
    KBS 60#
    Box Jumps 24″

    Total score = 325
    4+9, 4+8, 3+?, 3+?, 2+17…………
    Amy did addition, but as you can see…stamina is lacking….Happy to be back on track with Paleo…going about 90% until the start of Sept…looking to get another Paleo challenge going.

  11. WOD at Crossfit Guelph:
    AMRAP 12 “There n Backs”:
    Sprint 50m
    7 Burpees
    Sprint 50m
    15 box jumps 24″
    Rest as needed, must be a sprint, no “running”.

    This wod was great, got 6 rounds plus 1 sprint. Great gym, great people and atmosphere.

  12. Congrats to Sue by the way! Great work!

  13. Since Mike says that I haven’t been posting. This was my first complete Rx’d workout finished with 178.