Monday, May 11, 2009

Monday, May 11, 2009 WOD

"The Mongoose"
(This workout was influenced by the 2009 NorCal Qualifier Day 2 workout. The reps were modified from 22 to 24 in honor of Josh's 24th birthday.)

Happy Birthday Josh!

24 Deadlifts (315/185 lbs)
Farmer Carry Up Steps to roof (45/25 lb dumbbells)
24 Thrusters (45/25 lb dumbbells)
Farmer Carry Down Steps (45/25 lbs dumbbells)
24 Chest to Bar Pullups
Run Upstairs
24 OHS (95/65 lbs)
Run back down to CrossFit room

7 comments:

[Mongoose] said...

32:15 as Prescribed

God Father!

Thank you for the honor of upping the reps for my b day. "The Mongoose" is "Mega Great Captain Deluxe"! After completing I feel like I turned more like 84. Thanks for all the b day wishes from the crossfit crew. There is not a better group of people.

DC said...

38:55 using 215lb for the deadlifts, 45lb dumbbells for the farmer carries and thrusters, and 95lb for the OHS.

My form on OHS was awful.

A tough workout but a great way to start the week.

Kyle Brandt said...

Did it today at 2:00 in 17 something I believe. I should have pushed harder and finished around 15...always next time. Wasn't nearly as bad as I thought it was going to be. Saturday's workout made this one harder than it should have been. Great job to everyone today, and happy birthday to the Mongoose.
KB

mitzi said...

15:22....at 185/25/65lbs

Kelso said...

29:08 at 135/20/45 - maybe one of these days I can actually catch mitzi! Nice job everyone!

Holmes said...

16:40 at 315 on dl, 45lb carry 95lb oh squat

Unknown said...

here is a tribute to the mongoose...http://www.youtube.com/watch?v=cSu_gfLVnHA