Mega-Gigabyte Son!

For time:

20 Burpees
1 Rope Climb
2 Squat Cleans (185)(115)

15 Burpees
2 Rope Climb
3 Squat Cleans (185)(115)

10 Burpees
3 Rope Climb
4 Squat Cleans (185)(115)

Post time and scale in comments.

Do you have a good rack position? Every CrossFitter should know what a good rack position is. Brianna, above, demonstrates a very good rack position. The weight is on her shoulders, wherein her shoulders are externally rotated and the inside of the elbows are facing the ceiling for optimal positions. She partially opens her palms to accommodate mobility issues.
Atomic Young Guns May 15 2013
Atomic Young Guns Teen Class with Coach Stephanie and Coach Judy


26 Responses to “Mega-Gigabyte Son!”

  1. The Professor

    Great picture, Brianna. Sorry to have apparently decided to take a poop in the background ๐Ÿ™‚

  2. Gina

    Bummer, why do we always have rope climbs on Thursdays? Looks like a great one.

  3. carahinojosa

    10:2? (85#, 1/2 rope climb)

    Nice having Trapz join the nooners today ๐Ÿ™‚
    Thanks, Daniel and Grace. We really do have awesome coaching at ACF. So thankful!

  4. sonal

    7:26 Rx
    Nice race fam and easy !!!

    Thanks Grace ๐Ÿ™‚

    • G

      Sexy Sonal, shoulders back up and high to the back wall is your magic cue! Awesome job!

  5. Iceman

    12:33 (115#, 4 rope climbs/2 scaled)

    Got a pretty good rope burn on the 2nd climb, by the last two my leg couldn’t take it.

    On a positive note, a few of my squat cleans actually included a squat as part of the movement.

  6. andi

    10:31 (95)

    Good Times Nooners! Great to have Patricia join in on the fun! Nice to see Cara conquer 95#!! Thanks Grace for the constant push ๐Ÿ˜ฎ

    • G

      Always Andi-An! Glad you stuck to the weight!

  7. G

    7:15 (Rx) Love this WOD!

    All classes worked on making the first pull very deliberate, bar contact and good rack on the receiving position today! It was a skill day for rope climbs and squat cleans ๐Ÿ™‚

  8. Amber Pearson

    9:56 R….wait for it…X ๐Ÿ™‚
    Thanks Panda and JB – great time at the 5:00!
    And thanks Sara for the extra push to go ahead and do the 115!

  9. Margaret Cook Diano

    My first ever attempt at rope climbs…made it to the top easy(of course it was after the WOD)-Thanks Nisha!

  10. Southpaw

    13:?? (75). I gave in to peer pressure to have the 75 instead of the 65 I wanted to use. I finished it but I’m not sure it was a good idea. I’ll keep working on it.

    Thanks for the push Leslie & Holly! Great job 4pmers! Thanks Coach Daniel!

    Open gym practiced jump rope, running drills, ring dips, & push press. Thanks Coach Will!

  11. Sid aka ugh

    7:35 Rx ughhhhh. Good du work after sm

  12. Famela Due Urcia

    Sonal I didn’t know I was part of the race.. Wish my time was even close to ya’ll times! Great job Ria!

    Thanks Grace:)

  13. landfil

    8:48 (155)
    First couple rounds went as planned.
    Last round of cleans took 1:40 due to a couple fails. Need to learn to control my breathing before lifting.
    Thanks JB…will work on that.
    On a positive note, first time going this heavy for any kind of clean in a wod.

    Nice working along side Keith, TRex, Jessica, and Eileen.

  14. OG

    8:01 (155)

    Nice workout! Way to push through peeps ๐Ÿ™‚

  15. txphilologist

    9:21? (75#, sitting rope climb)

  16. SM

    12:?? RX

    I had a mental block on the last set of squat cleans. I failed a few times and had to walk away from the bar. Need to learn to not rest as much in transition. Again I think it is a mental issue. Thanks to JB for helping me through that last set. Awesome job Amber!! Good times at open gym with Robin and Panda, post wod. Sid your dus are much improved!!

  17. Adrian Elizalde

    Got my A$$ kicked by a rope with the marks to show…..