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WOD 8.4.10

For time:
1 Rope Climb, 18'

270m Farmer's Carry, 40lb/25lb
40 Weighted Step ups, alternating legs 40lb/25lb, 20"/16"
40 Goblet squats 40lb/25lb

There is a 5 burpee penalty every time the dumbbells are put down.  The goblet squats are done with one dumbbell.

Post time and Rx to comments.

rack 2
Judge Hiroshi and the ladies of platform two

Happy birthday, Gerrit G!

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5 Reasons I Quit Coffee CrossFit Invictus

Reader Comments (11)

Bench PressWU 45,95,115,135 (x5)145x5165x5185x11

DU/DB Bench AMRAP3 DB Press shy of 7 roundsThis was hella fun!
August 5, 2010 | Unregistered CommenterFox
#6 Coffee tastes gross.

August 5, 2010 | Unregistered CommenterJoe
I am with Robb W on the coffee thing.

This workout looks *awesome*.
August 5, 2010 | Unregistered CommenterCharlotte
Well, that was not at all what I was expecting. I thought 25# would be easy...WOD as RXed, 13:57. Not sure how many burpee penalties. 9?I'd never actually climbed the rope all the way before. I got up there today (barely), but panicked a little on the top. Clinging up there for a long time is not a good way to start a griptastic WOD.then 95# prowler push with Sarah and Sam. Good kind of awful.
August 5, 2010 | Unregistered Commenterkatie
rest day.

so i did AMRAP of foxtrot for 60 minutes! foxtrot has very many virtues, especially the dope music:


August 5, 2010 | Unregistered CommenterMichele
this was my favorite day of crossfit yet. crossfit, i like you. I mean, I like like you.

barbara tonight, rxd.

wow, she really killed me.

r1: 5:41r2: 6:53r3: 8:14r4: 9:52r5: 10:46total: 53:26

yowzer. push ups were not there from the very beginning. pull ups started off pretty strong, then became 3s and 2s towards the end.

first time rxd - so that's that.
August 5, 2010 | Unregistered Commenterstephaniep
Wod:9:36 rx'd at 25lbs - 4 fouls-wow did this hurt, but in a good way. Thought I'd be able to do the walk without dropping the db's but had to put them down once. The step ups were surprising hard and I was really glad it was the shorter box!-thanks to PR for doing this with me!

After did some strict presses and a couple sets of k2e and toes to bar. Was actually surprised I could do that.

In Michigan till next week so we'll see you all then!
August 5, 2010 | Unregistered CommenterJess
13:45 as RxD.

Ouch, this was hard. God knows how many fouls I racked up today. One after finishing the walk and then I think six more while doing the step-ups, which were easily the hardest part.
August 5, 2010 | Unregistered CommenterSamir Chopra
Shane was right: this was actually a pretty fun workout, despite nearly killing me.

Rope/Farmer/Step-ups/Squats - 7:29 w/15lbs. I should have sucked it up and gone for 20lbs but I didn't realize I'd be able to fly with 15. Also, I hate penalty stuff so much (leftover stuff from being raised Catholic I guess...) that I managed no foul.

Prowler Push to 3rd and back solo w/40ish lbs added and Baz on the clock... that is much much much harder than it looks.
August 6, 2010 | Unregistered CommenterRobin R.
Did this Friday at open gym. 8:58 as Rx'd, 4 fouls. Liked having a rope climb in a WOD. It was definitely mentally easier (not to mention physically easier!) to hold onto the 25s after the 400m farmer's walk w/ 40s on Tuesday. Then, 400m prowler push with Noah, 30" on, 30" off, with 70lbs (Noah had 90, and had to carry his spare weights, yuck). I am very aware of every. single. flaw. in the sidewalk on DeGraw street. We each ended up with 4 rounds, yet somehow I was stuck turning the prowler at both 4th ave and 3rd. still, good kind of awful, as Katie likes to say.
August 6, 2010 | Unregistered CommenterCharlotte

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