WOD--Mountaineer Games WOD #3 Run through

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then--Work up to 255 Deadlifts beginning with 95#
95#-10/95#-10/135#-10/225#-5/255#-3

Then--Mountaineer Games WOD #3

       Complete 7 Rounds for Time
       5 <a href='/journal/movements/14'>Deadlift</a>s--255#
       30 Double Unders

       10:44

So far, one of my FAVORITE WOD's

"Battlefield"

3 rep progression 18 minute AMRAP

Handstand Push Ups
Wall Ball (20#)
Burpees

I got to 18/18/18

100 du's (200 singles)

21-15-9
Sumo deadlift high pull (RX 95/65)

Burpees

100 du's (200 singles)

Max Effort - Front Squat
Time Limit: 10min

155 x 2
185 x 2
205 x 1
225 x fail
225 x fail
215 x 1 (half depth)

Fran
21-15-9 Thruster / Pull Up

Weight: 65lbs

Time: 8:41

The first in hopefully many throwdowns!

Team - One man, one woman.

Fran THEN Karen
Fran - 21,15,9 Thrusters/Pull-up (95# for me, 30# for Paula) (RX pull-ups for me, band for Paula)
Karen - 150 Wallballs - to the 10' mark. (20# for me, I forget what Paula used, oops!)

I was partnered with Paula (thanks!) and we did great! 11:20 for a total time. It was a blast!

Sunday August 14,2011
Posted on August 13, 2011 by spartycross

Warm up: Stretch, tabata 4 movements with holds

SWOD: Press (strict) 5,3,1 warm up, 75, 85, 95%

Met-Con

CrossFit Disco

10, 9,8,7,6,5,4,3,2,1

75% body weight power clean

pull ups

Results:
SWOD- deadlift
150×5
170×3
190×1

Metcon:
8:50- scaled to 65lb cleans and assisted pullups

The first in hopefully many throwdowns!

Team - One man, one woman.

Fran THEN Karen
Fran - 21,15,9 Thrusters/Pull-up (65/95)
Karen - 150 Wallballs (14/20 to the 10' mark- the wood at our gym)

My hubby was my partner and it was a blast- actually felt pretty good today too; so blessed to be a part of a fun event at OUR crossfit!

3x5 Strict Pullups (add weight if needed)
3x5 Pullup Negatives
3x Max chin over bar hold
3x5 Ring Row

AMRAP 6 minutes
21-15-9
KB Swings (70#)
Thrusters (95#)