Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

February “COOL” Board

–  Ramsey – 1st Muscle-Up Ever!
–  Justin – Overhead Squat 115# (got 145#)
–  Jasmine – 5 Consecutive Pull-Ups
–  Ramsey – HSPU on the Ice
–  Jodi – Double digit Pull Ups (12)
-  Krista – “Grace” Rx’d (95#)
-  Jaime – 1st Strict HSPU
–  Krista – 16 Consecutive Double Unders!

–  Lindsay – 95# Snatch

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28 Responses to 2/14/11

  1. Ash says:

    Justin, I’m coming back at you brother; call out:

    Workout #1
    21 – 15 – 9 HSPU with one ab mat, and pullups w/ 45lbs vest.

    Workout #2
    3 rounds of: 3 rope climbs and 10m Farmer walk with 135lbs Barbells. (for a total of 270lbs farmer walk…and you can mark the center of the Olympic bar with tape for reference.)

    Workout #3
    1-1-1-1-1 Max Split Jerk

  2. Bobby says:

    Jaime, call out

    Again Faster WOD 17 or any of the next 3 days of mainsite

  3. Bobby says:

    Got up to the 55# DB’s and did 10 reps of everything on my last round

  4. Lindsay says:

    Black wod – 25-30-35-40-45(F on clean)-40 … then 15 min amrap of 15 C2B pull ups & 30 sec L hold on rings – 4 rounds + 5 C2B, and one big hand tear so I stopped at 13 minutes 🙁

    Yesterday, PRed on C&J (120#) and clean (130#). Other than my hand, a really good 3 days of workouts!
    Adam – I plan to do our challenge wod Wednesday morning … head to head?

  5. Todd says:

    Here you go Jim. Pick your poison (based on approval)

    #1. Hanging around. Total time of: a) dead drop hang, b) chin to bar hang, and c) handstand. (rest 2 minutes between each).

    #2 Flippin’ tire. 25 tractor tire flips. With each flip you jump into and out of the center of the tire.

    #3. Climbin’, Rollin’, and Crawlin’. 5 rounds of: 1 rope climb, 5 forward rolls, and 19 squares of bear crawl.

  6. Justin says:

    The Fittest Games WOD #4
    Run 200 m
    Squat Snatch 95# (Elite Rx was 135#)
    Run 400 m
    15-12-9 Sumo Deadlift High Pull, Shoulder to OH (95#)
    Run 200 m


    Finally doing something that is starting to resemble a squat snatch.

    Alternate WOD (Squat/Situp Annie) 7:48

  7. Bart says:

    Challenge WOD with Lance – 5:44. Nice work Lance! It was a close one….I only got him by 7 seconds.

    Did a few sets of todays WOD. Legs were a little smoked after 150 squats. Worked up to 55lbs, sets of 10 reps on everything.

    • Lance says:

      Thanks for the great challenge Bartacus! That was a close one. 5:51 and darn proud of it. That was the most muscle ups I have done to date and they all went pretty well.

    • Shelley says:

      This is Bobby, amazing effort by you 2!!!

    • Bart says:

      Thanks guys! The rings got a little tangled on me somehow between warmups and the actual workout but they still ended up being the ones I went with. It was a good workout. Might give the full “Nasty Girls” a try some time.

      • Lance says:

        Thanks for the kind words. Working out neck and neck with a great competitor like Bart really gave me a good push. Fun wod, and as Bart said, would like to give the real “nasty girls” a go sometime soon.

  8. Bart says:

    I’m not sure if anyone else is interested in getting their Level 1 Certification but the crossfit gym in Fort Leavenworth, KS has a course March 26-27 which is only about 3 hours away. I’m seriously considering going so if you want to carpool and share a room let me know.

  9. Nick says:

    10 Wall balls 20#
    20 pull ups
    30 GHD sit ups
    40 push ups chest to ground and hands come up off the ground
    50 Double under’s
    400m row / 400m run
    60 burpees
    70 Jumping jacks
    80 Toe to rings
    900m row/run
    Nice work Scott!!

  10. Jaime says:

    Challenge w Brian: 10 pushups, 10 wall climbs, 10 pushups – 2:02
    (Good job, Brian…someone learned how to wall climb:) )
    DBs: 25-30-35-40-45
    15 min AMRAP of 15 C2Bs & 30 sec Ring L-Sits: 4 rounds + 14 C2Bs

    Clean & Jerk: 105-125-135-140-145(old PR)-150(f)-150(f)
    50-40-30-20-10 Squats & Situps- 6:54

  11. kylie says:

    20-25-35-40-45, almost broke a new record in curse words per minute. Apologies.
    Then, that 50-40-30-20-10 stuff.. 6:21!
    Okay Signe keep on forgetting to post the challenge..
    For time.
    10 GHD situps
    20 Burpees
    30 Kettlebell Swings (35)
    40 Airsquats
    50 Power Snatches

    3 Rounds.
    10 Deadlifts(155)
    30 GHD Situps

    For time.
    30 Power Snatches(45)
    5 Airsquats
    20 Power Snatches
    10 Airsquats
    10 Single Jumps
    20 Burpees
    10 Power Snatches
    15 Airsquats
    5 Power Snatches
    20 Airsquats

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