If you’re strong and you know it, clap your hands

Sunday 120122

A: Clean & jerk – 2 @ 75%, 1 @ 80%x, 1 @ 83%, 1 @ 85%, 1 @ 83%, 1 @ 80%

B: 5 rounds for time of the following:
12 knees to elbows
12 clapping Push-ups

Post time to comments.

* * * * *
Here’s what’s on tap for Monday’s WOD classes:

A: Plank holds

B: Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155#/105# pounds, 21 rep


  • Anonymous

    Kameron Mengel… got his 1st muscle up today!!!!!!!!!!!!!!

    it was stealth… we walked up to the rings and stuck it on his 2nd attempt.  sick!  way to go mang!  

  • Anonymous

    A: Clean & Jerk: 135
    B: 5:12 rx

  • Andrew Louie

    Did yesterdays hero wod “Morrison” today visiting crossfit914 – 43:26 my first high noon hero wod!

  • Anonymous

    12:22 Rx’d

  • Matt M.

    A. Muscle up work 15 second false grip holds at full extension/turn out 
    15 Muscle ups
    B. 5:59 as Rx’d. 
    Congrats to Cameron on the muscle up, and then getting number two after the shock wore off.

  • http://www.facebook.com/people/Kayam-Rajaram/312920 Kayam Rajaram

    Couldn’t make it in to the gym so did modified Wendler at home.

    Warmup – 100 single-unders, 500m row (1:54.9)

    A. Strict press – 2 x 5 @ 75#, 2 x 4 @ 80#, 1 x 3 @ 80# (went for 4 but failed). 

    B. Deadlift – 2 x 5 175#, 3 x 3  200#.

    So it turns out that strict presses and deadlifts at 80-85% 1RM on the same day is not a good idea since my arms feel destroyed. Is this common? I know Wendler is one exercise per day but I only get to do 1/2 days a week on pure strength work (outside of WODs) so I thought I’d double up. Not a good plan?

    • Sam G.

      I am not sure what rep scheme you are using for the warm up set, did you read the wendler book? and wouldn’t you think starting strength might be a good start.

      If you are limited to strength workouts, just do a lift a day, and then do the wod, Example

      monday squat, Wod
      Tuesday deadlift Wod
      Thursday press wod
      Sunday Bench wod

      Do you know you 1RM on each lift? A linear progression on either lift would be much faster then taking 10lb jumps a month, I am in no way trying to change your mind, but what would you rather do, Add 100 pounds to your squat in 2 months or 100 pounds in 10 months. 

  • Jim S

    A: 125, 125, 130, 135, 140, 135, 130, 130
    B: 8:28

  • Anonymous

    A: 53-63-73-83-93.  Wish I had time for one more at 103. I need to start these at 63 from now on.
    B: 7:48

  • Kyle Seever

    couldn’t make it in to the gym today, so did the wod at home: 7:48. no pullup bar, but i was able to bring my knees to chest hanging from my loft, hah.

  • Sam G.

    5/3/1 Deadlift

    3 at 295
    3 at 340
    3 at 385

    1 at 405
    1 at 455

    • Anonymous

      Sick!  Very nice work Sam…

  • Nick W.

    Clean and jerk: 135, 145, 155, 165 (F), 165.
    Thanks Jeff B for the pointers

    WOD: 7:34 rxd

  • Zoe

    11:38, not quite Rx’d… did full push ups but claps weren’t quite all the way touching especially at the end.