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Wednesday, March 28, 2012

2012 March 27
by bk

 

“Jonesworthy”

For Time:
80-64-48-32-24-12 air squats
40-32-24-16-12-6 kettlebell swings (53lb/35lb)
20-16-12-8-6-3 pullups

First round looks like: 80 air squats, 40 KB swings, 20 pullups
Second round looks like: 64 air squats, 32 KB swings, 16 pullups
Etc…..

Compare to 1/12/10

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CrossFit Integrity, Charleston, SC

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30 Responses leave one →
  1. John S. permalink
    March 28, 2012

    29:31 with a 1G for most of the PUs, 1G1B toward the end.

    Halved each set of squats for the bridge run, I’d probably still be there otherwise.

  2. Rueben permalink
    March 28, 2012

    28:20 – squats unbroken – 35# KB

  3. Daniela permalink
    March 28, 2012

    1/2’d Wed WOD this am before the 6am class with coach Kevin, then todays WOD with bb for PU. Arms r sore. Ended with ab tabata and 10 mile bike. Thx Kevin!! Hell, i dont remember my time!

  4. Daniela permalink
    March 28, 2012

    Opps.. 1/2’d tues WOD

  5. Terry S permalink
    March 28, 2012

    WOD: 23:24Rx Pretty Brutal.
    Harkins tore it up!
    Thanks Nick

  6. Will C. permalink
    March 28, 2012

    23:03 Rx

    ugh, I hope we don’t do that one for another 2 years!

    Bench Press
    5 – 2 – 5 – 2 – 5 – 2 – 5 – 2
    185-215-285-215-190-220-195-225

    2 x 15 @ 135#

  7. Nick R permalink
    March 28, 2012

    Back Squat
    Set 1: 5 reps@205#(60%)
    2: 5 reps @235#(70%)
    3: 3 reps @250#(75%)
    4: 2 reps @270#(80%)
    5: 1 rep @285#(85%)

    then….

    Back Squat, 16 sets of 1, @80% (270#)
    -each set starts every 30 seconds… that was inTENSE!

    then….

    4 rounds for time:
    10 power snatch @115#
    20 box jumps ….. pause at top

    Rest 3 minutes, then….
    30 chest-to-bar pullups
    30 toes-to-bar

    15:35Rx

    then….

    6 sets of: (I did 4 sets)
    Run 200m
    1 rope climb
    -each set starts every 2 minutes
    … Deff need to work on Rope climb efficiency!

    Extra Core Development:
    90 seconds of plank hold (Unbroken)
    50 hip extensions

    … Man, I haven’t been this beat in a WHILE…

  8. Jen A permalink
    March 28, 2012

    Good job 9am! I don’t know how you people workout so early but more power to ya. Looks like there will be some updates to the “Jonesworthy” times posted on the Hero WOD Board.

    Did this WOD with Clark and Jorge. Wasn’t horrible. unbroken on squats and all but one set up KBS (I did scale down to 25# so it should be unbroken) sets of 3 reps for rx pull ups. Squats are where you catch your breath Practiced DU. Slowly. Very slowly. I am getting them.

    ahhh…Nick. that would have been my workout for the whole week…sheesh!

  9. Pat permalink
    March 28, 2012

    5 sets of 3 front squats @ 70% 1rm 165#
    Quick drop hold 5 seconds at the bottom quick drive out

    Good mornings
    6-6-6-6
    65-75-85-95

    4 rounds for time
    20 s2o 95#
    Run 400m
    20 burpees

    16:48 rx

  10. Jeremiah S permalink
    March 28, 2012

    23:54Rx

    5 sets of 3 push press
    135-145-155-160-165

    Good job 4pm!

  11. March 28, 2012

    Mondays wod
    Then bs work
    5 190
    5 220
    3 235
    2 250
    1 265

    Ghd work

  12. Terry S permalink
    March 28, 2012

    Correction: Today’s WOD was 24:23Rx

  13. Jessica permalink
    March 28, 2012

    I think 23:24? Super scaled. 1st set kbs 35#. Remaining 25#. PU bb/rb. 40 GHD. 40 extensions. Tough wod.

  14. Mark E. permalink
    March 28, 2012

    18:59rx

    1600m run cool down

  15. Marco permalink
    March 28, 2012

    27:xx; rested way too much! Melissa, can I have your autograph you beast you?

  16. Marco permalink
    March 28, 2012

    That was Rx BTW.

  17. Spoon permalink
    March 28, 2012

    Wendler Deload week
    Bench
    5-5-15
    50,65,75
    WOD 30:02
    Ripped my hand half way through. Thanks Coach Vanny for going above and beyond the call of duty and taping me up. Couldn’t have finished without your help.

  18. Spoon permalink
    March 28, 2012

    Rx

  19. Adam h permalink
    March 28, 2012

    18:11Rx
    20 GHDs

  20. Jeremiah S permalink
    March 28, 2012

    Next time we do an event outside the gym, remind me to get a ride! Drove around looking for the place for 30 minutes before giving up. Anyway, congrats to everyone on their awards and lets all keep up the great work!

  21. alex b permalink
    March 28, 2012

    20:39rx

  22. Evan T permalink
    March 28, 2012

    WOD: DNF (31:50 for 3 rounds + 3 reps, 53lb KB rnd 1, 35lb KB rnd 2-3, red band)

    Think I might have done the 48-24-12 round twice by accident while in my “WOD zone”, so it may have been more than 3 rounds + 3 reps, not really sure.

  23. Mark Axford permalink
    March 28, 2012

    44:44 Rx, definitely some room to improve

  24. Pat Yib permalink
    March 28, 2012

    “Jonesworthy”
    23:03? Rx

    30 T2Bs

    6 sets (each set starts every 2 min):
    200m run
    1 rope climb

  25. Kurtis permalink
    March 28, 2012

    WOD 27:22 Rx. I was the last person to finish in my class. Struggled on the Kettle Bell Swings (as usual) and pull-ups (unusual).

  26. Melissa B permalink
    March 28, 2012

    24:39 Rx- autographs optional! 🙂 nice to not finish last in any squat wod- ill take it!!

  27. Brent M permalink
    March 29, 2012

    24:01 scaled KB swings after 1st round, my back was not feeling it today

    DU Work (4 rounds max reps in 30 sec… 53 PR!)

  28. Vanny permalink
    March 29, 2012

    Back Squat
    5-5-5-3-2-1
    130-140-150-160-170-180

    then….

    Back Squat, 16 sets of 1, @80% (170#)
    -each set starts every 30 seconds…

    then….

    4 rounds for time:
    10 power snatch @ 78#
    20 box jumps ….. pause at top

    10:40

    Coach 2 hrs, then….
    30 chest-to-bar pullups
    30 toes-to-bar

    then….

    6 sets of:
    Run 200m
    1 rope climb

  29. Pat PTC M permalink
    March 29, 2012

    14:39 Rx

  30. March 29, 2012

    Back Squat
    Set 1: 5 reps@255#(60%)
    2: 5 reps @300#(70%)
    3: 3 reps @320#(75%)
    4: 2 reps @340#(80%)
    5: 1 rep @362#(85%)

    then….

    Back Squat, 16 sets of 1, @ 80% (340#)
    -each set starts every 30 seconds

    then….

    4 rounds for time:
    10 power snatch @115#
    20 box jumps ….. pause at top

    Rest 3 minutes, then….

    30 chest-to-bar pullups
    30 toes-to-bar

    13:26 Rx

    then….

    6 sets of: (I did 4 sets)
    Run 200m
    1 rope climb
    -each set starts every 2 minutes

    Extra Core Development:
    90 seconds of plank hold (Unbroken)
    50 hip extensions

    CrossFit Integrity, Charleston, SC

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