Reggie’s gift to the gym!
With a slightly smaller class than usual, we took advantage of the space and brought out the tires for the workout for the day.
WORKOUT:
In teams of two, complete as many rounds as possible in 7 minutes for each station.
7 Pull-ups/7 Thrusters
7 Burpees/7 Med-Ball Cleans
6 Tire Flips/12 Ball Slams
There was 3 minutes of rest between stations.
I’m sure you already know that the tire flip wasn’t just flipping the tire. First you flip the tire, then…
So, one flip + jump in + jump out = 1 rep.
Amazingly, everyone pretty much got the same reps for each station.
With some time left we added two finishers to class before wrapping things up.
Finisher I: Half Tabata
Four rounds of Tabata Squats and Tabata Push-ups! Lowest rep out of the four rounds is your score. Post scores to comments.
Finisher II: 1-legged Knee-to-Elbows
Should be self-explanatory. Perform K2Es but with only one leg/knee at a time. Do 20 reps per leg, 40 reps total.
Class closed with a stretching session. Great work in breaking in those tires CFDC! Wasn’t it fun? Rest up and be ready for Tuesday!
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Tires were fuuuuuuuuuuuuun. What was the weight for each tire? I forget =
thrusters = 2 x 25# db
pull-ups = kipping
med-ball clean = 12# ball
burpees = sucked
tire = ladies’ tire
ball slam = 20# ball
Tabata squats = 14 (went easy, feeling pretty wrecked from the weekend)
Tabata push-ups = 12
Single K2E = felt awkward. meh.
I enjoyed this workout. I was so tired at the end I had to ask reggie to help me up 🙂
Thrusters – used 20# dumbells
Pull-ups – kipping except one round
med-ball cleans = 12# ball
burpees – actually did real burpees
tire – ladies tire but just stepped in and out instead of jumping
Ball Slam = 20# ball (these are easier with the smaller hard medballs
tabata squats – 14
tabata push-ups – 7 I sucked on this one
Single K2E – my abs still hurt from thursday
Good WOD. I’m feeling it today.
I was the odd man out (what else is new?) so did this one solo.
20# MB clean + burpees = 4 rounds
“Men’s” tire + 20# ball slam = 4
Kipping pullups + 30# DB thrusters = 4
1/2 Tabata squats = 12
1/2 Tabata pushups = 3
Loved the one-leg KTEs but they took me so long I had to stretch on my own. This may have been partly because I did a pushup/KTE circuit from Coach Rut less than 16 hours earlier.
I have to agree that the tire flips were fun! 🙂 But I do wonder if I would have the same reaction about the “really huge” tractor tire that is currently sitting outside of Balance Gym?
Answer: Probably 🙂
(Several people inquired about the weight of each tire. I’ll try to remember to get the size of each one and see what information the manufacturer has.)
I used a pair of 45# dumbbells for the thrusters and a 20# medicine ball for the cleans (sorry to steal this one away from Sara) and for the ball slams. I did jumping pull-ups (sorry, no kipping in this session) and used the large(r) tire that was photographed in the picture for the flips.
Tabata squats: I did 13 bottom-to-bottom (B2B) squats ’cause I’m crazy like that. 🙂
Tabata push-ups: 13
Single knees-to-elbows (K2E) felt fine, but I had to break it up into three rounds.
All-in-all, it was a good workout (read: I liked it). 🙂
There was great work by everyone (as always)!
Additionally, I did Winnie’s yoga class last night as well as Olympic lifting on Saturday, and — as of this writing — I am sore as hell! Nevertheless, I’ll survive! 🙂
@Rhonda: If you are reading my comments, where are you? 🙂 Yes, I am calling you out! 🙂
CFDC’s own ODB is…recovering.
Hey Guys – Steph and I were bummed to be missing Sunday’s class, but to make up for it, we sweated it out with CrossFitNC on Saturday – they put us through a workout that would have made Tom B. and the Red-Viking proud (and even involved tractor tires!):
After the 2-min warm-up:
4x:
Run 400M;
20 tractor-tire sledge-hammers;
20 back extensions;
20 GH sit-ups;
20 box jumps.
-at the completion of 4 rounds, take a 5 min rest before moving on to round 2-
3X:
15 SumoHP (men 95#, women 65#);
Run 100M;
15 Pushups;
Run 100M;
15 Push Press (same weights as above);
Run 100M;
15 Squats;
Run 100M.
All for time. Brutal. I have never experienced so much trouble with box jumps as I did after the BackExt-GH Sit-up pairing. And my core still feels like a have a swarm of hornets stuck inside me. All in all, it wasn’t CFDC, but it was great substitute – a good crew to workout with if you ever find yourself in Raleigh, NC.
For the Whiteboard: Pulled #345 and then #355 singles last week.
damn, sounds like quite the workout Salty!! I like how there’s shorter runs in there (100m) but that first workout would have killed me after 1 round! And people think you can’t get a good workout using mostly or only bodyweight…psha!
Added your update to the whiteboard Henry! Completely forgot to add Tabata Squats and a 500m row to it – will do so later!
I like the tire flipping graphic!
I used 35# for the thrusters, everything else as Rx’d. I had to skip the single K2E because of a lingering shoulder injury.
Sundays are my favorite WOD days by far, it’s nice to be there when the gym isn’t so crowded with non-crossfit people.
No need to call me out. Resting my knees. I plan to be in on Tuesday.
Jackie is waiting for it to warm up.
Rhonda
Rhonda – just think of it this way… we feel the void when your missing from class
woohoo! got love for the tire-flippin pic! ^o^
glad to hear you’ll be back Rhonda! I was wondering where you were
Weight of the tires is as follows:
“Small” (aka “the ladies’ tire”): 198.9 lbs. (90.4 kg),
“Medium” (the Firestone tractor tire): 220.4 lbs. (100.19 kg), and
“Dag, that is huge!” (the Goodyear tractor tire): 369.8 lbs (168.11 kg).
I didn’t realize we were flipping that much weight around!!! Makes me feel pretty damn proud actually, LOL
We were using just the small and medium, right?
I am surprised they are that heavy too. I thought the little one was lighter than it is.
@John: Correct.
I was surprised at the weight of them too, but when you stop to think about the application for each tire, it makes sense (at least it does to me).
I did some research online in order to get an approximation, but I’ll try to ask the dealer about the tire weights. I’ll post corrections if needed.