20091229

Wednesday the 30th of December, 2009

ROCCO the Yorkie!
D-Bar
6:30pm Class SDLHP technique


"ROCCO"

GHD Sit ups
KB swings 1.5/1pood
Rope climb
50' Suicide run
Overhead squat 45lb
rest 1 minute

3 rounds

-Perform all exercises for 1 minute consecutively. Total up points for each.
-AB MAT situps can be subbed out for GHD's
-Rope climb counts for 10 pts. Sub out for pull ups at 1 point
-Each suicide cone touch counts as 2 point

Of interest:

7 comments:

Erika said...

"Rocco"

Total Score=298 RX

The cardio princess LOVED this workout! I couldn't have asked for a better finisher to my time @ 305!

I wanted to give a special thanks to Crossfit 305 for everything they have taught me over the past 6months. You have truely changed my life. Thank you for always pushing me to the next level. In my time at Crossfit 305 I have PR'd in several Olympic Lifts and RX'd in a few workouts. BEST OF ALL I GOT A KIPPING PULL-UP!!!!! I have come so far and wouldn't be where I am today without you guys, trainers and members included. Crossfit 305 is truely a family and it wouldn't have been the same without all of your love and encouragement. Dan, Pete, and Joe best of luck in 2010!! I hope you guys continue to grow and have success! Don't worry I will be back to visit, and I promise to sport my 305 t-shirt. I will continue to do crossfit in Palm Beach...if anyone is ever in the area look me up! Best wishes to everyone in your continued crossfit experience...there is nothing better! I will miss you all!! GO 305:-))))

Love Always,

"The Cardio Princess"

J Weezy said...

Rocco the Dog

278 Subbed pull ups for rope climbs

HSPU 5x5
Ring Dips 5x5

Bye E - visit often!

Jason said...

347 - great wod

PANOS said...

Alex,
In response to your comment regarding the scoring. Just add up the total of the successful lifts. Miss a lift. Loose the points.

Thanks to all today for putting it on the line.

Thanks to all who make an effort to arrive on time. For those who dont. We will be dealing with you....

dibo said...

343 rx. 2 rope climbs per round. i hated this wod.

PANOS said...

HMS
75x3
95x3
115x3,3

SP
145x5
165x5x5x5

SDL
225x2
275x2
305x2
315x2

jerk
split in front/back 65x2
jerk in front/back 65x2

95x5
135x5
185x5


so much for an off day. I feel less sore today than yesterday though. Definitely taking rest day today.

HAPPY NEW YEARS

Wess said...

Rocco-

368 pts/ abmats instead of GHD's