“Badger”
Complete three rounds for time of:
30 squat cleans, 95 lbs.
30 pull-ups
800m run
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"Randy"
Saturday – WOD
CrossFit Nasti
Forging Elite Fitness in Cincinnati
“Badger”
Complete three rounds for time of:
30 squat cleans, 95 lbs.
30 pull-ups
800m run
Post time to comments.
"Randy"
July 4, 2009 at 1:08 pm
“Mini” Badger
3 rounds
20 Squat Cleans at 65lbs
20 Pull-ups (green band)
Sub 1k row for run
42 min and some change
July 4, 2009 at 1:58 pm
badgers? badgers! we don’t need no stinkin badgers! 50:06 or there about. subbed rowing for running. i liked the first two minutes of this. hated the rest.
July 4, 2009 at 2:00 pm
oh yeah. ran an 800 a couple hours after. 3:17 which is well off my pr but i don’l care because it didn’t hurt.
July 4, 2009 at 2:01 pm
I did a mini badger
3 rounds
15 squat cleans at 65lbs
15 pull-ups
800m row
24:23
July 4, 2009 at 2:13 pm
37:23
CTB PUs, 842m runs
July 4, 2009 at 2:26 pm
5 rounds:
5 weighted ring dips (10lbs)
5 weighted pullups (10lbs)
10 Burpee box jumps (20″)
14 or 15 minutes. Not sure.
July 4, 2009 at 2:27 pm
46:45 ring rows
horrible welcome back wod
July 4, 2009 at 3:19 pm
39:06 subbed ring rows to protect the hands.
absolutely miserable. had a few collapses in the 3rd round and really fought off pukie with the cleans then had a horrrrible side cramp for the run. awesome. oh and greg thanks for making today’s workout a photo shoot lol
i must saw my body feels stellar after 75 snatches and 90 cleans in 2 days…… haha
July 4, 2009 at 4:15 pm
Jim was 15:40
CFF wod was 5 rounds of 6 hang power snatches@ 135 and 6 burpee boxjumps just under 24″
9:05
July 4, 2009 at 5:31 pm
Babs, there are several rules in life.
1. Don’t do anything stupid
2. Always tell your Mom that you love her.
3. Never give me a camera and tell me take lots of pictures.
This has been your public service announcement for the day. Thank you, that is all.
July 4, 2009 at 5:45 pm
Sorry not to catch this WOD at the Nasti but decided to celebrate this great country’s b-day with a classic Hero WOD.
“MetCon MURPH” (NO 20 lb vest [it's at the gym]): 1 mile run / 20 rounds of 5 pull-ups, 10 push-ups, 15 squats / 1 mile run.
28:43 Conditions were near perfect (slight rain, nobody at the local playground)
Next stop, 21.6 lb vest…
July 4, 2009 at 6:11 pm
41:27 as Rx’d
Extremely happy about not having to scale down PUs.
However, I’m starting to see a theme here…
6/16/09 Jordan(during Siu’s 2k row)
“Pull harder! Why are you going so slow?”
6/19/09 Brentley (during Siu’s warm up)
“I’m going to need you to move faster, and you’re going to start by doing your warm up fast.”
7/4/09 GregH (during Siu’s final run of “Badger”_
“You’re almost done Siu – SPRINT! That’s not sprinting! (I thought I was) SPRINT!”
Feedback taken. I’m slow. Got it.
July 4, 2009 at 7:49 pm
As expected, wasn’t able to make it in today. However, I did find out that my girlfriend is incredibly lethal with rifles and revolvers. I am so not messing with her anytime I’m within visual range anymore…
July 4, 2009 at 10:27 pm
Happy to be doing wods as rx’d for the most part lately….
squat cleans were really tough for me after the first round. all sets of five and after the first ten or fifteen could no longer catch them in a squat comfortably. caught them upright and then went into the squat which ate up quite a bit of time. oh well. there is always next time.
47:09
on a better note… got a one hand handstand!!!!
July 5, 2009 at 12:31 am
Wasn’t feeling up to a 30+ minute WOD today so I did some skill/fun stuff in my garage. Practiced cleans with 75lbs. Did some shoulder presses up to 100lbs. Got out the 9′x4″ slosh pipe and did some Zercher squats (FUN!!). Practiced hand stand pushups with 2, 1, and 0 abmats. And finally, did three 20s L-sits on my parallettes.
Then I went to a party. I ate 5 cupcakes and now I’m slightly drunk. Happy 4th!!
July 6, 2009 at 2:33 pm
I was a wuss and did only 1 round. Took me about 16 minutes.
These damn desserts… I think I’ve put on 10 lbs.
July 6, 2009 at 7:22 pm
“Badger” … well sort of
39:41
SC – 95lbs 1) 20 reps; 2) 15 reps; 3 )10 reps (cleans only)
PU – Green band 1) 20 reps; 2) 15 reps; 3) 10 reps
800m – 1) 2) 3)
July 6, 2009 at 9:57 pm
Badger lite
20-15-10
95lb Squat Cleans
Pullups w/ green band
800m
34:xx
finished with another 15 pull ups for good measure.