GSX Crossfit: Monday September 14

Monday September 14

7 rounds for time of:

7 Overhead Squats
7 Box Jumps
7 Clapping Push Ups

15 comments:

ken c said...: rx'd weight for the class will be 95/65 but for you heavy hitters, try going heavier. this is a cf football workout where the rx'd weight is 135. have fun.; September 14, 2009 at 6:38 AM
Unknown said...: 12:16 with 95#. Feel like I have got to be a better person for waking up in the morning and knocking out a routine with overhead squats with 0600 class. My Army Reserve unit got rain/lightening on Sunday so we did a no equipment Fight Gone Bad - 3rds of 1 min bear crawls, sit ups, burpees, jumping jacks, and push ups. The unit (2/382 LS BN) donated $133.76 for upcoming FGB IV.; September 14, 2009 at 10:27 AM
Unknown said...: 13:59 with 95#. I REALLY didn't want to use 95 but glad I did. As much as I hate to admit it I think I may need another ice bath today after that workout. Brrrrrr!; September 14, 2009 at 12:02 PM
Candice said...: I discovered my weakness today...OHS kicked my butt and with only 55lbs. WAHN! WAHN! (lack of good shoulder and wrist flexability will not allow me to do them well) Thanks, Chris for keeping me focused. I got so frustrated I wanted to throw my bar at the wall!; September 14, 2009 at 4:10 PM
Travis said...: Looks like an awesome WOD, wish I could do it. I am taking a few days off...I have an APFT on thursday, I am going to max it. It's just 2min push up, 2min sit ups for max reps, and a 2 mile run. Jus need too be well rested. I will see ya'll on friday.; September 14, 2009 at 4:39 PM
Jason C. said...: Go get it Travis. Let us know how it goes. I have my Air Force Fitness Test next month. Although maxing out the Air Force test isn't as hard as the Army or Marines.; September 14, 2009 at 6:23 PM
Candice said...: True that...the Marine Corps has recently implemted a Combat Fitness Test: 880 Meter run for time (boots and utes), 2 minute max rep ammo can push press (30lbs), maneuver under fire (high crawls, buddy drags, etc)...sounds like Crossfit to me!!; September 14, 2009 at 6:44 PM
Emily said...: I have never done OHS so i did it with only 55lbs, i finished in 9:15. I should have done the rx'd 65lbs.; September 14, 2009 at 6:51 PM
Anonymous said...: Emily...I only did 45 pounds on OHS and it took me 17 minutes....did you do 7 rounds? I must be REALLY old & REALLY slow!!!
Plus....you recently had knee surgery...I am so so slow!!!

Rho; September 14, 2009 at 9:04 PM
raif said...: Got there too late to do the wod and there was little time to get one in between classes so I did Randy from friday.4:30. Always fun to have Ken there when doing a named wod. Need to work on the form so my low back isn't as soar afterward. Grip is shhhot!; September 14, 2009 at 9:42 PM
ken c said...: you guys did great today. ohs are the hardest squat. requires total body strength and flexibility.

snatch may be the most athletic movement in all of sport. ohs is a component lift of the snatch. see the pattern here? power snatches twice last week along with 3rm ohs. ohs this week. snatching will make you powerful.

this week is going to tax you. get plenty of sleep and eat lots of all the good stuff.

props to raif on a stellar 4:30 randy. i did jackie 6:37 pr.; September 14, 2009 at 9:58 PM
Unknown said...: Travis...go extended scale on the APFT...you might as well tear it up.; September 14, 2009 at 10:25 PM
E.S.T. said...: PR Snatch @ 180#
PR "Diane" @ 3:18; September 14, 2009 at 10:34 PM
Unknown said...: Congrats, Raif, Chris, and Ken on the PRs!

Emily, I didn't know you are a nurse. Me too! We need to talk. :) Oh and awesome job on yesterday's WOD. You were flying.; September 15, 2009 at 9:29 AM
ava said...: Did this one yesterday 9/17/09
65# OHS, knee clapping pushups
8:28

also did max handstand hold 2:33

shoulders are smoked!; September 18, 2009 at 12:59 PM