2 on, 1 off

Dec 7th, 2010

Category: CrossFit

2 on, 1 off

Chuck-les..get used to seeing this guy around CFS. We are very fortunate to have him helping out with classes.

Strength
Overhead Squat
5, 5, 5, 5, 5

WOD
2 minutes for max reps of:

Pull Ups
rest 1 minute
Double Unders
rest 1 minutes
Kettlebell Swings (53,35)
rest 1 minute
Med Ball Slams (20,14)
rest 1 minute
Burpees

DISCUSSION 0 Comments

  1. Goose 12/08/2010 at 12:58 pm

    Ali, no biggie about the dumbbells, dumbbell. Also, I’ve seen the curve on KStars site. It looks supersweet!

  2. Ali 12/08/2010 at 1:11 am

    1) Alec that is hysterical. Did you (or anyone) see the running erg that they had on the mainsite for the 15 OHS/run 400 m Dave Lipson demo a few weeks back?? I got to try one at the expo of the conference I was at last week – super sweet! http://www.fitnessassist.co.uk/products/Woodway-Speedboard-Curve-Treadmill.html

    2) The man maker looks worse than the bear complex and we should def do it.

    3) Chris I totally forgot I was supposed to do the push presses w/ the 25lb dumbbells until I watched Jamie’s man maker video – so if you were wondering why I blatantly ignored you, I’m just an idiot.

  3. Jaime 12/07/2010 at 10:03 pm

    LOL Alec!
    that treadmill bike looks awesome! We should get some off those and use them with this workout instead of regular old running, how sweet! 🙂

    http://www.youtube.com/watch?v=jOIZeNj9pBc

  4. Alec 12/07/2010 at 6:23 pm

    OHS up to 175×5. Ran out of time to try 185×5.

    52 pullups, 77DU’s, don’t remember the rest. Being sick all last week did not do wonders for my metabolic conditioning. That WOD smoked me like cheap crack.

    Amy and Goose, I was joking about that exercise thing last week, but I’m serious this time. This treadmill bike is genius! Why run on pavement when you can run on a bike?

    http://www.youtube.com/watch?v=Sg-KpT9RNXE&feature=related

  5. Dani 12/07/2010 at 5:39 pm

    Hahaha nick…

  6. Nick 12/07/2010 at 4:08 pm

    It only took a few days for you to find a way to incorporate that 30 pounder in my WOD….so kind of you

  7. Ali 12/07/2010 at 2:01 am

    I may finally make my return on Tuesday!