''Elizabeth'' (04.05.2010)

Warm-up Drills (04.05.2010)
Run 1 mile
7 x Hang Power Clean (45lbs)
7 x Hang Squat Clean (45lbs)
7 x Squat Clean
9 x Push-ups
Additional Warm-up sets/reps as needed for prescribed squat clean loads used during ''Elizabeth''.

''Elizabeth'' (04.05.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips

Post times to comments.

Skill Development (04.05.2010)
3 Rounds of
10 x Handstand Push-ups on Paralettes (XROM)
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance Rest Day (04.05.2010)


Brian said...



Anonymous said...

Elizabeth 21-15-9 (16:34)
Squat Clean 95lbs
Pull Ups (Sub for Ring Dips)


Anonymous said...

11:40 Rx'd

Thanks samy and troy for the history, psychology and conspiracy class today.

Anonymous said...

forgot to put my name.


Anonymous said...


10:44 Rx'd


Murph- don't mention it buddy, just tell you're mom you're done learning for the day and it'll be all set.

SRD said...

Murph, just learn from Troy's mistakes... you can't believe everything you are told from UFO television programs, JFK the movie, or 911 Govornment Conspiracy theories.

Be cool, stay in school.

Anonymous said...

13.49rx'd...16min PR since Sept. 2nd.


So when's the CrossFit Theology cert? We'd smoke that one.

Mtn Rob said...

13:38 95lb w modified ring dips

Anonymous said...


8:13 rx'd

Mike L.

Anonymous said...



10:04 Rx'd


14:04 Rx'd

0 said...

I've got my PT test on Wednesday morning, so today's WOD was scaled accordingly.

95# power cleans & pushups
21 - 15 - 9


- Bert

Nick said...
This comment has been removed by the author.
Nick said...


as Rx'd 6:23 (PR is 4:07...+2:16)


What goes on at this gym in the mornings?


Samy, is this paleo? I really want it to be.


SRD said...

Just some good ol fashioned unbridled insanity.

Is your time drop due to the fact that the last time we did this WOD is called for Power Cleans as opposed to Squat cleans? Power Elizabeth and Elizabeth are two completely different beasts.

SRD said...

And if you eat that sandwhich I'm going to burn your residence down.

Nick said...

Yeah, thats probably why. Don't feel as bad now.

0 said...

Meat is the new bread. Let everyone know this.


Anonymous said...

Ran my mile warmup with my friend Rambo - Actually he ran it with me to help me get through and it worked! My weight for the workout was 35lbs but Gerard said my form was great. Gotta get the great form before I get the heavy weight. Time 8:30 give or take. OD

Anonymous said...

Sweet wall ball targets!
Adds a nice touch to the SAVAGE environment.
Mumma Roche

Anonymous said...

16:15 @115lbs and Assisted RingDips
Sorry for the late post, forget to write my times yesterday, I was distracted by the overwhelming desire to kick Troy's water bottle.


Andrew said...

10:23 at 95lbs