"Hammer"Five rounds, each for time, of:
(135/ 85#) Power clean, 5 reps
(135/ 85#) Front squat, 10 reps
(135/ 85#) Jerk, 5 reps
20 Pull-ups
Rest 90 seconds*
(135/ 85#) Front squat, 10 reps
(135/ 85#) Jerk, 5 reps
20 Pull-ups
Rest 90 seconds*
Post time of each round to comments.
*Clock Logistic: We will blow a whistle every 5 Minutes. Record a score for each interval and post.
Susan warming up the Clean & Jerk
Important Change of Date:
CrossFit Diesel will be postponing the Up-Coming Nutrition Seminar to: June 26th, 2011
CrossFit Diesel will be postponing the Up-Coming Nutrition Seminar to: June 26th, 2011
8 comments:
Just a warning to the evening groups...round 1 and 2 are very deceiving! Oh, and the after party was a nice kick in the shoulders. I think Evan's stopwatch is jacked up! It felt like an eternity for 5 minutes to pass.
Great job morning crew. Way to survive. :)
10 AM - Diesel Crew
Teresa (100#)
1:37/ 2:18/ 2:47/ 3:09/ 3:40
Brian
1:17/ 1:57/ 2:42/ 4:42/ 4:27 @95#
Jason G
105/ 104/ 235 /18 rep/ 30 rep
Vinu (95#, Pu-Red)
2:45/ 3:27/ 3:22/ 3:56/ 4:54
Unless it's 5-5-5, 3-3-3, 1-1-1, etc.
They're all Endurance WODs.
NCW
(Not with clothes
- "Diesel After Dark")
Evan (115x3-95-65, Mini Green - PU)
1:49/ 2:22/ 4:19/ 4:48/ 3:56
HINT - They weren't kidding. GO LIGHT & Pace this Puppy! (or it will drag you down!)
Oh and Jason's should read:
Jason G
1:05/ 1:04/ 2:35 /18 rep/ 30 rep
I forgot to put in the time colon :
This WOD is like running a 400 meter, only after every round, someone lodes you up with a 50# vest.
Cumulative Volume:
25 PC
50 Front Squat
25 Jerk
100 Pull-Ups
Hands be warned - 100 Pull-Ups ahead.
Dankashin
5pm
Dan 1:43/2:05/2:55/3:22/4:03 #100
Kim 1:53/2:05/2:38/3:05/3:00 #35,red
Matt 2:16/3:10/3:31/3:6/4:30 #105,red,blue,green
Luke 1:07/1:12/2:07/3:00/dnf
Rachel 3:16/3:30(15PU)/3:40/3:45/4:30 #65,red
Rafael 1:49/2:05/2:23/2:45/3:34 #85
Sheila 2:31/2:58/dnf/3:44+10PU/3:55+10PU #55,green
Sujata 2:00/2:06/2:37/3:00/3:07 #55,blue
Whitney 1:20/1:33/1:59/2:27/2:12 #65
6pm
Bobby 1:27/2:05/2:31/2:48/3:48 #115
Deb 2:23/2:48/2:56/3:04/3:00 #35,sdlhp,green
Donte 2:19/3:19/3:42/4:03/4:34 #105
Jamison 2:17/2:57/3:31/4:00/4:17 #105
Jason H. 2:35/3:10/3:42/4:17/4:44 #105,blue
Jay 2:50/2:31/2:53/3:15/3:29 #35,box,body row
Kassim 2:11/3:00/3:39/4:12/4:28 #135,blue
Shannon 2:18/2:49/3:16/4:18/4:44 #55,blue
Susan 1:59/2:28/2:53/3:19/3:33 #85
T 2:06/2:42/2:44/3:40/4:22 #145
7pm
Chris 2:11/4:13/28reps/32reps/4:52 #115-95,green-red
Hoi Yee 1:52/1:55/1:56/2:05/2:53 #85dl,sit-up,push-up,purple pull-ups
Mandi 2:19/2:46/3:43/4:03/4:35 #60
This truly was a Hammer of a workout!
I'm interested in the nutrition seminar on the new date. Please remind us as we get closer. I may be able to register and attend.
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