080206 WEDNESDAY

diablocrossfit%20jimmy%20tire%20stairs.jpg

Post WOD cool down. . . Jimmy puts the tire away upstairs.

Workout:

“The Bear” makes a return.

The Bear Complex: Choose a bar weight that you can complete at least one full repetition. The complex is a power clean, front squat, push press, lower the bar behind the head, back squat, push press, lower the bar back to the ground = 1 rep.

As many repetitions as possible in 3 minutes with 3 minutes rest in between rounds. 5 rounds total.

Post the weight used and the number of reps for each round to comments.

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Video: Do you still have excuses?

Dustin Carter is the man.

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Article:

Mississippi Lawmaker wants to ban restaurants from serving fat people

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  • Darren

    Dustin is a freaking badass. I love it.

  • Mike Erickson

    Wow. Just wow. Talk about the heart of a lion. Thanks JJ.

  • J Jones

    Brutal. My lower back started hurting after round 3 so I toned it back a bit for rounds 4 and 5.

    From this morning’s class:

    Posted as: Name, weight used, reps, and then reps x wt. Ultimate total at the end.

    Jimmy 75 10 750 85 12 1020 105 10 1050 115 7 805 125 7 875 4500
    Mo 75 15 1125 85 14 1190 105 10 1050 115 10 1150 125 8 1000 5515
    Eric 75 15 1125 85 13 1105 105 10 1050 115 7 805 125 6 750 4835
    JJ 95 14 1330 95 14 1330 105 12 1260 115 8 920 125 9 1125 5965
    Nikala 35 13 455 40 14 560 45 14 630 50 13 650 55 10 550 2845
    Kelly 35 13 455 40 14 560 45 13 585 45 11 495 50 7 350 2445

    -jj

  • Craig

    Darren and I did a little version of the Frelen wod posted on the main site:

    3 rounds for time:

    225 Back Squats 15 reps
    15 Pull ups
    15 Double unders
    15 HSPUs (from the box)

  • Brian

    Best vid of 08 so far. Youtube is blocked in my classroom, drat! I would love my kids to see that!

  • J Jones

    Brian, you can always download it from youtube and bring it in on a flash memory stick or burned CD.

    -jj