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Workout of the Day: 6-Oct-2010

Photo:  (J Antonelli)

CrossFit WOD

5 min Skill: Muscle-ups

In 12 min find max Jerk

“The Centurion”
5 rounds for time of:

45 sec on and 15 sec off of:
Deadlift (1.5% BW)
Bench (BW)
Power Clean (3/4 BW)

Count total reps, goal should be Rx and get at least 100 total reps to become a Centurion

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9 Responses to “Workout of the Day: 6-Oct-2010”
  1. Kelly Carse
    10.06.2010

    Here’s to last night’s 5:30 and 6:30 classes. What a great showing for a ballbuster of a WOD. Huge congrats to Mark Gemma for his first muscle up…not just once but twice!!! … and it was smooth! And then there was Kim’s PR on her deadlift! A special thanks to Coach Dan for getting me through my deadlift…as slow and as painful as that was, he didn’t give up on me…neither did the rest of the 5:30 crew….thanks guys!!

  2. kristen
    10.06.2010

    Full gym this am. Great energy and lots of people working hard. Did 155# deadlift, 85# clean and clapping push-ups in the 6:45 class for a total of 116 reps. Great to have Mike back.

  3. Sam
    10.06.2010

    Great turnout for 9:30 class today. I was so pumped up for this workout but was a little disappointed that bench press was replaced with clapping pushups. However, during WOD I was so happy to have them because 15 sec rest between rounds of heavy weight lifting is really really hard!

    My ideal weight is 185# which I used as my starting point. Did 131 reps scaled. 22 of 235 lb. DL, 8 of 135# PC then 24 of 115# PC, 76 clapping pushups.

    Very disappointed in dead lift as I did 275 lb X 5 yesterday but couldn’t do more than 5 in any round at 235 and my form was terrible. Also in power cleans I guess I was curling them off floor so Mike had me switch to hanging cleans with lower weight. I then repulled my calf on last rep of cleans. To add insult to injury, I weighed myself before leaving and was 10 lbs. heavier than I thought so I limped out of gym with bruised ego and knowing there will be many more salads on the menu this month.

  4. Tuna
    10.06.2010

    114 reps…235# DL, 155# BP and 115# PC.

  5. Tony
    10.06.2010

    Great WOD, never thought I’d say “the clapping pushups was the easy part”. 103 reps, 235 DL, 135 PC, 205 bodyweight. Also, The Onion is awesome.

  6. Jon
    10.06.2010

    185# jerk
    137 reps using 225# DL, 95# PC and 115# BP

    Agree with Kristen, the box was overflowing this morning with bodies, energy and effort this morning. It was awesome!

  7. Gym
    10.06.2010

    112 Reps RX!! @ 200 lbs BW.. Great feeling of accomplishment after this one..

  8. Dave S
    10.07.2010

    104 reps. BW 150, DL 225, BP 135, PC 110


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