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WORKOUT OF THE DAY

110506 First Friday!!!!

By jerry17 comments

First Friday- Pick your own Hero, Girl, or Benchmark Wod!!!

Check your past FF’s

New Hero Wod’s Since Last FF-

Moore

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Comments

comments

17 Comments to "110506 First Friday!!!!"

  • Kevin Hare says:

    May 6, 2011 at 6:30 am - Reply

    Grace: 2:43 (4 sec. slower than last time)

  • Laura Rodman Novotny says:

    May 6, 2011 at 7:17 am - Reply

    Fran: 5:34 (PR)

    Last (and first) attempt at Fran on 1-24-11 8:02

  • Fred says:

    May 6, 2011 at 7:35 am - Reply

    Murphy 45:34 if you don’t have 10 sets of 10/20/30 straight through seems better just to do 20 sets of 5/10/15

  • Gar Whaley says:

    May 6, 2011 at 8:00 am - Reply

    Badger: 32:26 (PR + 01:47)

    Rounds: 10:12; 10:57; 11:15 = 10:12; 21:10; 32:26

    Avg Rd: 10:48

  • Mike Koslap says:

    May 6, 2011 at 8:23 am - Reply

    Randy – 3:57
    then 10 minutes later
    Games WOD 11.1 – 5rds + 37 reps.

  • Sean Mulcahy says:

    May 6, 2011 at 8:56 am - Reply

    Fran: 3:13 (PR)

  • Michael Sanders says:

    May 6, 2011 at 10:10 am - Reply

    Grace: 2:55. (7 seconds slower than last time)

  • Crystal says:

    May 6, 2011 at 10:18 am - Reply

    Murph 48:22. No weight vest. Nexttime weight vest according to Jerry and Melissa
    First run around 7:45. 2nd around 8:15
    Broke Up pullups, pushups, squats into 20 rds of 5/10/15 reps

  • elise kessler says:

    May 6, 2011 at 11:46 am - Reply

    Wittman
    Seven rounds of:

    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24″ box

    39:03. Mike did this WOD 10 minutes faster than I did (but for the record we used the same weights and height of box)

  • Hazen Marshall says:

    May 6, 2011 at 12:54 pm - Reply

    Angie, 27:13

  • Eric Mckenna says:

    May 6, 2011 at 5:25 pm - Reply

    Fran, 9:58 (PR), previous was 13:46 on 2/06/11

  • Mark Davis says:

    May 6, 2011 at 5:31 pm - Reply

    Death by hspu_11 rounds plus 6. Weak sauce.
    A week away to heal up and clear my head is very timely.

  • Mike O'Connor says:

    May 6, 2011 at 6:30 pm - Reply

    40:50 Scaled -135 -Next Month 145

  • Jeremy Moss says:

    May 6, 2011 at 9:11 pm - Reply

    WOD 1: Isabel – 6:33 (first time doing WOD)
    WOD 2: 30 muscle ups – 8:01 (w/flash)

  • Laurie Wasko says:

    May 7, 2011 at 6:20 am - Reply

    AMRAP of Rolling out and watching other people, and then:
    Grace 3:23 (PR)

  • Melissa Lopes says:

    May 7, 2011 at 7:05 am - Reply

    “Bulger”:41:20
    10Rounds:Run 150 meters,7 C2B pullup, 7 Front squat(95),7 HSPU
    Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

  • Erin Gabriel says:

    May 7, 2011 at 12:07 pm - Reply

    Elizabeth
    21-15-9
    Squat cleans
    Ring Dips
    13:21

    Scaled cleans to 65#, orange floss for dips. One to repeat for sure in a few months.

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