“Elizabeth”

  • April 26, 2013
  • By :
Mel- Top of the MUP
Mel- Top of the MUP

Warm-Up
21-15-9
Med Ball Clean
Med Ball Push up

Strength
Front Squat with chains
3-3-3-3-3
Weighted Pull up
2-2-2-2

*Superset – rest 1 minute between each movement. Alternate between the 2*

WOD 1 (12 minute cap)
β€œElizabeth”
21-15-9
Squat Clean (135,95)
Ring dip

34 Comments

  • Andrea Cooke

    04/27/2013 @ 1:04 am

    sq. snatch up to 130. dont know what going on with my shoulders…

    elizabeth: 8:08rx
    isabelle: 3:42rx

  • Andrea Cooke

    04/27/2013 @ 1:04 am

    sq. snatch up to 130. dont know what going on with my shoulders…

    elizabeth: 8:08rx
    isabelle: 3:42rx

  • Dudley

    04/27/2013 @ 12:11 am

    205×3 w/chains, 98#x2pr, 7:57.
    Bish and dale sub 5 min Liz was nasty

  • Dudley

    04/27/2013 @ 12:11 am

    205×3 w/chains, 98#x2pr, 7:57.
    Bish and dale sub 5 min Liz was nasty

  • Bish

    04/26/2013 @ 10:51 pm

    Snatch work, 195 is illusive
    Elizabeth: 4:48 RX
    Isabelle: 3:32 RX

    • Bish

      04/27/2013 @ 12:54 am

      Elusive

  • Bish

    04/26/2013 @ 10:51 pm

    Snatch work, 195 is illusive
    Elizabeth: 4:48 RX
    Isabelle: 3:32 RX

    • Bish

      04/27/2013 @ 12:54 am

      Elusive

  • Melberg

    04/26/2013 @ 10:39 pm

    F.S. 295*2
    WOD 11:13 (first 25 dips normal, rest with red band)

  • Melberg

    04/26/2013 @ 10:39 pm

    F.S. 295*2
    WOD 11:13 (first 25 dips normal, rest with red band)

  • Julie Arthur

    04/26/2013 @ 7:29 pm

    Back squat 135+chains x3
    Max set butterfly ctb: 6/6/6/7/5
    Elizabeth: 9:53rx. Took me like 20sec to get my last dip. So annoying!!

    Isabelle: 5:42rx

  • Julie Arthur

    04/26/2013 @ 7:29 pm

    Back squat 135+chains x3
    Max set butterfly ctb: 6/6/6/7/5
    Elizabeth: 9:53rx. Took me like 20sec to get my last dip. So annoying!!

    Isabelle: 5:42rx

  • Kara

    04/26/2013 @ 7:15 pm

    Yay Petra!!!! I am so proud of you!

  • Kara

    04/26/2013 @ 7:15 pm

    Yay Petra!!!! I am so proud of you!

  • Petra

    04/26/2013 @ 7:04 pm

    Warm-up: Done
    Front Squats: 130# plus chains
    Pull-ups: 30#
    Elizabeth: 11:18 RX. Tough one! I was glad to get in under the time cap.

    Finished the week with my first muscle-up! Big thanks to Gillian for suggesting that we stay and try.. πŸ™‚

    • Kenny "F'n" Powers

      04/26/2013 @ 7:10 pm

      Awesome work!

      • Will

        04/26/2013 @ 7:58 pm

        Awesome to see. Big congrats.

  • Petra

    04/26/2013 @ 7:04 pm

    Warm-up: Done
    Front Squats: 130# plus chains
    Pull-ups: 30#
    Elizabeth: 11:18 RX. Tough one! I was glad to get in under the time cap.

    Finished the week with my first muscle-up! Big thanks to Gillian for suggesting that we stay and try.. πŸ™‚

    • Kenny "F'n" Powers

      04/26/2013 @ 7:10 pm

      Awesome work!

      • Will

        04/26/2013 @ 7:58 pm

        Awesome to see. Big congrats.

  • Will

    04/26/2013 @ 2:01 pm

    Warm-up: done
    Front Squats: 245# w/chains
    Pull-ups: 49#
    Elizabeth: 9:15, awful. Jumped up to the high rings for the dips. Need to do some ring dip work with a weighted vest. They held me back bigtime today.

    Did Isabel after with Goose, TJ, and Kyle. Around 3:40ish I wanna say? Whole lotta fun doin that one after…

  • Will

    04/26/2013 @ 2:01 pm

    Warm-up: done
    Front Squats: 245# w/chains
    Pull-ups: 49#
    Elizabeth: 9:15, awful. Jumped up to the high rings for the dips. Need to do some ring dip work with a weighted vest. They held me back bigtime today.

    Did Isabel after with Goose, TJ, and Kyle. Around 3:40ish I wanna say? Whole lotta fun doin that one after…

  • Kenny "F'n" Powers

    04/26/2013 @ 12:31 pm

    warm up done
    FSq: 205 w/ chains
    pullups: 70#
    WOD: 7:41 rx

    thought about joining goose and crew with Isabel but I wimped out.

    Quote of the day from Willy “Hey goose, did you do 45 reps?”

    • Will

      04/26/2013 @ 1:33 pm

      Haha it was b/c I finished around the same time, which is pretty much impossible. But Gooseman put me at ease when he said he was just takin it easy.

  • Kenny "F'n" Powers

    04/26/2013 @ 12:31 pm

    warm up done
    FSq: 205 w/ chains
    pullups: 70#
    WOD: 7:41 rx

    thought about joining goose and crew with Isabel but I wimped out.

    Quote of the day from Willy “Hey goose, did you do 45 reps?”

    • Will

      04/26/2013 @ 1:33 pm

      Haha it was b/c I finished around the same time, which is pretty much impossible. But Gooseman put me at ease when he said he was just takin it easy.

  • mattw

    04/26/2013 @ 12:15 pm

    sorry am crew…. slept til 6am & went to 630 class.

    Warmup: 2mile run to gym
    Fsquat: #225/245/265/285×3 + chains
    Pullups: nope
    WOD: 6:43 Rx
    Ca$h out: 2 mile run to home

  • mattw

    04/26/2013 @ 12:15 pm

    sorry am crew…. slept til 6am & went to 630 class.

    Warmup: 2mile run to gym
    Fsquat: #225/245/265/285×3 + chains
    Pullups: nope
    WOD: 6:43 Rx
    Ca$h out: 2 mile run to home

  • dudley

    04/26/2013 @ 2:19 am

    6am start. however, i’ll be a later afternoon guy tomorrow.

    • mattw

      04/26/2013 @ 2:49 am

      thx dudley

  • dudley

    04/26/2013 @ 2:19 am

    6am start. however, i’ll be a later afternoon guy tomorrow.

    • mattw

      04/26/2013 @ 2:49 am

      thx dudley

  • mattw

    04/26/2013 @ 1:55 am

    what time do u morning guys start? trying to not do this alone….

  • mattw

    04/26/2013 @ 1:55 am

    what time do u morning guys start? trying to not do this alone….

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