“Annie, are you OK?” (modified)
21-18-15-12-9 rep rounds
Row 500m or Run 400m
Dumbell Thrusters (35/25)
Sumo Deadlift Highpull (35/25)
Burpees
Ball Cleans (20/12)
Wall-Ball Shots (20/12)
For Time
Note: You row or run at the beginning of each round.
Post time to comments
64:15 RX (35 lb. dumbbells on thrusters/SDHP)- outside run
58:59 "as Jimmy Prescribed". 😉
68:02 RX (35 lb. dumbbells on thrusters/SDHP)- outside run
I was curious as to the "modifications" in this WOD and there are many, many versions of it floating around out there.
But generally this is what I found most places:
21-15-9
Row for Calories (21-15-9)
Dumbbell Thrusters
Sumo Deadlift Highpull
Burpees
Ball Cleans
Wall-Ball Shots
Weights varied by affiliate.
Some interesting history on this workout:
Info I found on the CF main website indicates this was originally done at a certification, and was done in a sort of team format where every one on the team had to finish all reps of one exercise before moving to the next station (kinda like Trevor). According to what I read, at the end of the WOD the coach said the reps should probably have been 15-12-9.
http://www.crossfit.com/cf-info/FEB06CFNotesNoPics.pdf (page 23)
So, the way I see it, we did a LOT MORE work than the original today.
Good job everyone!!!
55:13 Rx, outside run
68:02 Rx
Outside Run
Brutal.
52:35 Outside run.
Great to see everyone this am. See you in a week or two. Off to KC then Colorado.
Thanks Angie for the lore of CF.
Melanie did 50:43. 15lb. dumbbells on thrusters/35lb. SDHP/Outside run. Thanks, Erin, for all of the encouragement!
Great job everyone! Thank you Angie for your mini bedtime story! 🙂 The version I use is one that I got from CFHQ. I will find the date and post it. That way you all do not get the impression that I am mean. 😉 See y'all later.
56:34 RX – First day back after 2+ weeks….it was awful
Outside Run
Oh, I don't think you're mean at all Jimmy – you're just making sure we get our money's worth! 😉