Joegramming

JM_CrossFit_20130530_3852-MTuesday’s conditioning workout comes to you from the beautiful mind of Joe McGhee.  It’s simple, straightforward, and as we like to say, blazin’ saddles.  Joe recently passed the National Strength & Conditioning Association (NSCA) exam to become a Certified Strength & Conditioning Specialist (CSCS).  Congratulate him when you see him, and be sure to direct your ire regarding Tuesday’s WOD towards him too.

May 13, 2014
Strength:
Push Jerk 3-3-3-3-3

WOD:
3 Rounds:
10 Thrusters (95#/65#)
10 Burpees
10 Box Jumps (24″/20″)

  12 comments for “Joegramming

  1. Tom Matlack
    May 13, 2014 at 7:31 am

    165#
    7:24 RX

  2. Shane B
    May 13, 2014 at 8:25 am

    PJ – 225# – felt good
    WOD – 3:44 Rx – lung burner

    Nice work 5:30. Congrats Joe.

  3. Cal
    May 13, 2014 at 8:43 am

    PJ: 75#. Landing didn’t feel great on my back.
    WOD: 3 rds – 200m run, 10 KB swings (16kg) and 40 doubles — 6:03. Thanks for the alternate joegramming.

    Good work, 5:30 and many congrats to Joe!

  4. Shorty
    May 13, 2014 at 9:36 am

    PJ: 175# Did not feel good today
    WOD: 4:48 Rx
    Legs felt pretty tired after yesterday’s WOD. Great work 5:30am and congrats Joe!

  5. Brooke Ilene
    May 13, 2014 at 9:49 am

    HUGE CONGRATS, BROSEPH!!! Love the programming too.

    Push Jerk: 75#, 85#, 95# (warm up sets), 105#, 115#, 125#, 135# and failed the 3rd one at 140# next time!

    WOD: 4:46 Did 55# by accident! Grabbed the 10′s and wondered why I felt like I was on steroids with those thrusters.

    And thank you again to Harold who made my day!

    Great work, 6:30am!

  6. POPE
    May 13, 2014 at 2:06 pm

    Another test for the rebuilt leg…

    Push Jerks felt weak and unstable so only got up to 135#.

    WOD – 7:33 (65#, 20″)

    Congrats, Joe.

  7. Jen G.
    May 13, 2014 at 3:08 pm

    Congrats Joe! I won’t lie and say I’m looking forward to this WOD, especially after yesterday, but it looks like a good one.

  8. joe
    May 13, 2014 at 3:32 pm

    Thanks for all the congrats

    • Rachel
      May 13, 2014 at 4:11 pm

      Congrats Joe!!

  9. Tony
    May 13, 2014 at 8:16 pm

    PJ: 215#
    WOD: 4:13 RX

  10. Dan P.
    May 13, 2014 at 9:24 pm

    PJ: 155#
    WOD: 4:46 Rx
    This really was a lung burner. Glad it was over quickly but it wrecked me.

    Congrats Joe! Awesome stuff!

  11. Moe
    May 15, 2014 at 3:11 pm

    PJ: 95#
    WOD: 8:04 Rx ( too slow on thrusters and burpees)

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