We've moved! Join us for classes at our new location at 2550 31st Street!

Members Area

Back to CrossFit Queens
Back to Main Area
July 16th, 2011

WOD 9423

WOD 9423 – Saturday

IMG_0033

Coach Mike

WOD

“Okeeffe”
3 rounds for time of:
5 muscle ups
10 clean and jerks (135#/95#)

Compare to 5/27/11. Did you improve?

Announcements

- Coach Mike O’keeffe is still away training to become an officer in the United States Marine Corps. In his honor we have dubbed today’s workout forever and always as “Okeeffe”.
- Know a friend who might enjoy Crossfitting as much as you do?  Bring them in for a free trial and let them see what all the hype is about.

Paleo Recipes

(Salad Dressing Edition)
Paleo Salad Dressing
——————–
Tahini
garlic
chopped parsley
lemon juice
salt, etc. to taste

Mix.

Live CrossFit

Videos, journals, articles that will help your brain PR

There Is Life Beyond Bagels For Breakfast – Article
The Food Pyramid – Article/Video

  • http://benmccormack.com Ben McCormack

    Those should be *squat* clean and jerks.

    • http://benmccormack.com Ben McCormack

      Ant explained to me that “Squat clean and jerk” is redundant, since the squat is implied when you say “clean.” If you want to do a clean without the squat, that’s a power clean.

  • ORIGINALe of team 6PAK

    Wrote on the board, but forgot to put the time. Duh.
    11:26 @ 105# (full squats) & M.U.’s scaled to heels on the box.
    Should’ve done it @ 115 or more.

  • Adam

    Nice work out doing a Living Legend WOD. 100 for 1st round and 95 for the other 2. Crappy time @ 27:14 but I made it up afterwards staying late to work on some ab stuff and did a 1500m row as well in 6 min

  • Kevin

    First WOD back after 5 days of some of the most horrific eating I can remember. Somehow lost half a pound but did not feel well.
    22:42 @ 115#

  • iScale

    I like that, living legend wod.

    I went from a blue band to a skinny black band, and from box dips to red band assisted ring dips. I also went up from 55# to 65#. my time went up though from 14:09 to 18:42. even worse than I remember.

  • http://benmccormack.com Ben McCormack

    23:34 scaled.

    15 each of pull ups (blue band) + ring dips (blue band)
    85 lb clean & jerks

    I forgot to write down my time the last time I did this, but I’m certain I was doing more weight on the bar, less resistance on the pull-ups and dips, and quite likely a faster time. It’s a good WOD!

  • Wil

    I’m going to be out of town when the paleo challenge comes to a close so I decided to get Fran in today. Historic times are below.
    2-Jul-2010 – 19:12 Rx
    15-Jun-2011 – 7:31 Rx
    16-Jul-2011 – 6:10 Rx
    Improved my time by about 18% over the course of the month. Pays to be paleo.
    Thanks to Martin for taking my time on this one.

  • Erin of Lobo’s Wolfpack

    Living Legend WOD – nice. Sorry I missed it.

    Travel WOD – Susan (10 rounds of a 200M run, 10 push-ups, 10 squats). Used a treadmill for the run. Couldn’t keep exact time, but about 15 -16 mins total.

  • Adam

    Living legend is a wil wurtzlebach trademark. Got it from him :)

  • Pingback: Paleo Challenge 5.6 | Benjamin McCormack

  • LL

    travel WOD 4rds
    run 400m
    20 pushups
    30 situps
    40 squats

    2nd WOD: Dance non stop at best friend’s wedding for time
    6hrs