WOD 2/24/09

5×5 Back Squats

Rest 5-8 Min.

4 Rounds

10 Burpees

10 Box Jumps

10  Pull Ups

 

ME on the front end of Back Squats. Warm up, load up, hit your working weight and go. Rest appropriately in between sets, don’t rush it. Get down low in your squats. It does not count if you are not parallel or below! Focus on a clean, solid squat. Break at the hips and pull yourself down and then drive back up.

After a few minutes of rest, move onto the MetCon portion of the WOD. Yes, I know your legs will be shaking and fried – this is CrossFit not Curves, so suck it up, buttercup! Burpees are chest and thighs to deck and a jump at the top. You miss this, it doesn’t count. Box jumps must have a full hip extension at some point in the movement, so make sure you get full extension. Pull ups are anyway you can pull your carcass up to chin height of the bar. If you are really cool, you can go chest to bar.

3-2-1….GO!

 

Here are some pix from todays WOD. Everyone put out some SERIOUS effort to get through the deceptive “Cup o’ Coffee” WOD (ask me and I’ll tell you why I named it that). More pix are in the gallery, which is being updated pretty much daily.

Lunging to hell and back.
Lunging to hell and back.
Team 10 - Carnage in the making
Team 10 - Carnage in the making
Dr. Black swinging through the WOD
Dr. Black swinging through the WOD
Nice form, Chuck! Ian slave driving...
Nice form, Chuck! Ian slave driving...
Brooke and Athena working hard
Brooke and Athena working hard
Athena & Murph at the tail end of the WOD
Athena & Murph at the tail end of the WOD
"You want dinner tonight? OK, work for it!" Murph the loving dad...
"You want dinner tonight? OK, work for it!" Murph the loving dad...
Maddy showing us what full ROM is!
Maddy showing us what full ROM is!

7 thoughts on “WOD 2/24/09

  1. Scott Shaughnessy

    Well for 5×5 of back squats I did 195, 205, 225, 235, 245. On the 4 rounds of 10 burpees, 10 box jumps, 10 pullups, I finished at 5:16….. About 7 secs behind Aaron. Redline baby.

  2. aaron

    I’m thinking Dr. Black stands for doctor Black, do I want to know what his PhD is in? Hold on, I’ll answer that, NNNNNOOOOOO!!!!!! HHHHAHAHAHAHA

  3. T-$

    DUDE was that K9-8 at the gym??? Good lord the world has gone insane…. human sacrifice…cats and dogs living together…mass hysteria!

  4. Brooke W

    The last week and a half have been wonderfully diverse and challenging. Thanks for the good work! Oh yeah, and for kickin’ my ass – the peaches appreciate it!

  5. T$ now huh? OK, whatever… Yes, K98 has sipped the Kool-Aid and keeps coming back for more….hmmmm, funny how that happens….and where are you?

    Brooke – Always a pleasure kicking your ass (I mean that in a good way). Nice work on the squats today! Great form and depth!

  6. Bk Sqts: 225/235/245/255/280

    MetCon w/ CTB Pull Ups – 5:09

    Freakin’ painfully hard! Honestly, one of the few times I thought I truly wrecked myself. Still trying to get in a groove, but it hurts no matter what!

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