Friday 10.21.11


establish a heavy 1 in 12 min

rest 5 min

10 rounds

run 100

3 power snatches@85%of  heavy 1


1. heavy snatch

2. run/snatch

3. muscle-ups: 15 for time



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8 Comments on “Friday 10.21.11”

  1. Ryan Cormier Says:

    No room to carry dumbbells or bar since weights cant leave the designated 20ft by 6 ft rectangle. decided to give Nasty Girls a run.

    3 rounds:
    -50 squats
    -7 strict L Muscle ups..not high enough for anything else.
    -10 Hang Cleans (135lbs) messed around with hook grip, liked it but felt like my finger nail was ripping off

    Will be back at Crossfit Newton for today’s WOD and for tomorrow mourning to do the CFN throwdown wods all in a row…(kill me now)…hope to see everyone


  2. Joel Says:

    Heavy 1 Snatch – 145#. WOD: 11:09 w/snatch at 120#. Did muscles ups for the first time since this summer. Just practiced doing them and did not do them for time.


  3. Ryan Cormier Says:

    Semi-Rest Day
    Heavy 1 rep Snatch – 150lbs…thanks to joel being a monster w/ 145. I probally would of stopped at 135.

    15 Muscle ups and 1 wipeout for time: 2:25


  4. Tiffany Says:

    I did a tabata mashup of my own creation:
    V-ups 14, 13, 13, 13, 13, 12, 13, 13
    Goblet Reverse Lunges (35#) 11, 11, 11, 12, 10, 12, 12, 11
    Rowing (for distance) 80m, 73m, 79m, 75m, 80m, 75m, 85m, 84m
    Double Unders 23, 31, 30, 34, 31, 25, 27, 31

    The lunges were the most challenging, but I remained fairly consistent for the other movements. Discrepancies were usually due to starting late (when writing down reps in the 10s rest interval).


  5. Robert Rykowski Says:

    max snatch- 165, 11:30 on the wod @115#


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