GWM


lowest total working time for all 5 sets wins:
set 1:
50 push ups
9 clean and jerk - 135#
Row 250 m
rest 3 min
set 2:
45 push ups
12 clean and jerk - 125#
Row 250 m
rest 3 min
set 3:
40 push ups
15 clean and jerk - 115#
Row 250 m
rest 3 min
set 4:
35 push ups
18 clean and jerk - 105#
Row 250 m
rest 3 min
set 5:
30 push ups
21 clean and jerk - 95#
Row 250 m
post total time to comments

26 comments:

  1. Geoff AucoinDecember 28, 2008 at 9:47 PM

    Okay I just threw up in my mouth a little bit.

    ReplyDelete
  2. DeeJayDecember 28, 2008 at 11:21 PM

    wow..... this should be fun after 10 days of unhealthy living. Can't wait to get back into the swing of things....

    ReplyDelete
  3. GordDecember 29, 2008 at 9:24 AM

    Metcon time -21:59 (not including 3 min rest breaks)

    One tough workout

    ReplyDelete
  4. bsoDecember 29, 2008 at 9:26 AM

    Lol... seeing that whiteboard really jacked the intensity up. Doesn't change that I have low stamina in my shoulders and my tris were still tender from yesterday :)

    1: 4:33
    2: 6:14
    3: 6:15
    4: 5:58
    5: 6:03
    Total: 41:06

    ReplyDelete
  5. Geoff AucoinDecember 29, 2008 at 11:13 AM

    21:40

    Initial strategy was to push the PU's and C & J's and then just maintain on the rows. Well the C & J's were death so I guess that just prooves you can't plan these things. These WODs are kicking my ass.

    ReplyDelete
  6. Trevor SalmonDecember 29, 2008 at 2:28 PM

    33:14
    the jerks killed me and I had too many failed reps due to either not locking out or mostly from lower the weight before straightening out the legs. Thanks for the coaching James. These are killer wods but good for me to do.

    ReplyDelete
  7. rwcorsonDecember 29, 2008 at 2:33 PM

    22:38
    VERY TOUGH WOD.

    ReplyDelete
  8. DeeJayDecember 29, 2008 at 3:45 PM

    No more worries Geoff, it looks like I have clinically proven that 7 days in Mexico followed by 2 turkey dinners a day of snowboarding a late night hockey game followed by a 3 hour drive and a 2 am bed time is not a good formula for elite fitness...... 27:57 as rx'd. It's good to get my ass kicked again. Push ups were very slow, C&J's were fast with gorilla like form, rows were consitent.

    ReplyDelete
  9. Brent MaierDecember 29, 2008 at 4:10 PM

    Do you want a full squat on these C&J's?

    ReplyDelete
  10. Geoff AucoinDecember 29, 2008 at 5:01 PM

    Brent, it's for time so do whatever you need to do to be fast. Power cleans and 'jerks' are the order of the day.

    Welcome back, DJ.

    ReplyDelete
  11. bsoDecember 29, 2008 at 5:10 PM

    Are you guys including your 3 minute rest in your times? Starting to regret those breathers on the C & J, though it's hard to imagine I could've gone faster. In any case, I'm surrounded by beasts. Good place to be :)

    ReplyDelete
  12. SweeneyDecember 29, 2008 at 5:11 PM

    Gruelling WOD!!!!

    22:49

    Thanks to DJ and Trevor for the encouragement.

    ReplyDelete
  13. Geoff AucoinDecember 29, 2008 at 6:09 PM

    bso rest times are not included in WODs, just the working times.

    ReplyDelete
  14. Brent MaierDecember 29, 2008 at 6:25 PM

    Total time: 23:16
    1) 3:17
    2) 4:59
    3) 5:11
    4) 4:56
    5) 4:52

    Whew! The 3 minute rest kept the spirit alive.

    ReplyDelete
  15. bsoDecember 29, 2008 at 7:32 PM

    Still... my total time was 29:03. I'll have to see if I can grind it out a bit more next time.

    ReplyDelete
  16. Chad Action BrandtDecember 29, 2008 at 8:14 PM

    That was a killer! Nice work fellas.
    1.) 3:44
    2.) 4:51
    3.) 5:25
    4.) 5:11
    5.) 4:37
    Total = 23:48

    ReplyDelete
  17. Rob SiftonDecember 29, 2008 at 8:22 PM

    35:48

    I have never felt like I feel right now before. That was amazing.
    Amazingly brutal!

    ReplyDelete
  18. MackDecember 29, 2008 at 8:49 PM

    3:24 / 3:47 / 4:18 / 4:05 / 4:17
    19:51

    ReplyDelete
  19. Geoff AucoinDecember 29, 2008 at 9:07 PM

    Woah, nice work Mack! You've been ripping it up lately!

    ReplyDelete
  20. GordDecember 30, 2008 at 8:49 AM

    Nice work Mack!! Smokin time buddy

    ReplyDelete
  21. SweeneyDecember 30, 2008 at 10:18 AM

    Mack, I knew you would crush this one. Nice work!!!

    ReplyDelete
  22. GordDecember 30, 2008 at 5:09 PM

    I had a good laugh about your picture Sweeney.

    ReplyDelete
  23. Garage CrossfitterJanuary 16, 2009 at 2:36 PM

    334
    409
    507
    456
    501
    22:47
    Pushups made the jerks much harder than expected, all cleans were easy and rows were around 50 sec. I really have to work on my shoulder fatigue with the jerks, real hard for me to get aggressive once my shoulders are shot

    ReplyDelete
  24. Dave XFebruary 19, 2009 at 6:20 AM

    1. 5:10
    2. 5:29
    3. 6:01
    4. 6:01
    5. 5:59

    28:41

    ReplyDelete
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