Monday

DSC_0008
 Nice rack!

For time: 
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks 
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

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  1. Just to let everyone know….Crossfit Hold’um is on the board!
    If you would still like to do Sunday’s HQ WoD I have no problems with that.
    Great job morning classes!!!

  2. Thanks, Meatball, for putting up with the bitchin’ and moanin’ from the 6am-ers (myself NOT included).
    Also, big shout out to Doc and Kevin for picking up Xena’s slack – too many dumbbell pushups and thrusters!!!

  3. What is “Crossfit Hold’um” ?

  4. Feel free to bitch and moan all you want. That way she’ll know how I feel at home.

  5. each suit = a certain exercise
    each number = how many reps you have to do
    you have to go through part of the deck or your part of the deck if its a team workout.

  6. austinmclean says

    burn

  7. Great job today coach Stacy…glad I opted to do your WOD though I haven’t sweat like that since, well, hmmm…there’s a joke here. Anyway, I think it worked out well that Sammy got 73 Thrusters and I hot 73 SDLHP. 25:25 Rx

  8. Wow, lots of Crosfitters for the evening classes!. Diane, Scott, Jason and Laura did great tonight! Def gonna have to start working you newbies harder, haha.

  9. andyreckles@aol.com says

    Great WOD Stacey. The hardest rendition of Hold’em, we’ve ever had. Those 35lb dumbbell pushups were brutal, and thrusters instead of wall balls were a very tough alternative. I’m beat.