2014 December 23 WOD

Posted: December 23, 2014 in Uncategorized

We will be closed for the next 2 days for the Christmas holiday. We will be on a regular schedule Friday!

Metcon

100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

Strength/Skills

EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

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Comments
  1. Lucas Holland says:

    Metcon – 24:36
    Emom – @115
    5rm deadlift @ 365

  2. John Phillips says:

    Metcon 33:22
    Did wall kicks and ring rows

  3. Justin Harrison says:

    31:10 Rx

  4. Jesse G says:

    At CrossFit CHF in Maryville TN:
    “Christine”
    3 RFT:
    500 m row
    12 body weight deadlift
    21 box jump

    12:46
    165# DL
    24″ box
    Had to go in reverse order and sub 400m run for the row due to large class size

    Tabata handstand holds x 8 rounds

  5. Tanya says:

    29:?? i think
    thumb around pullups almost all reps–slow & singles

    63# snatch EMOM

  6. Brian says:

    Metcon: 26:00 (du were MIA til round of 60)

    EMOM:
    PS/SB – 2 rds @ 85#, 4 @ 75#
    3PS – 1 rd @ 85#, 5 @ 75#

  7. MarkDGoff says:

    Metcon
    29:22
    SU x 2 for DU except last 20 was DU

    Strength EMOMx10
    75# Power snatch x 2 even
    75# three position power snatch odd

  8. Shea says:

    27:29
    Couldn’t get DU’s started–only got 15 in first 2 minutes, but then 60 UB. I was frustrated & played “catch up” for the rest of the wod.
    65# on the EMOM, but failed on the pocket position; no time to change barbell
    Did the 3 position x 3 at 35# after breaking my bar down to get form down(do 53# next time).

  9. Ashleigh says:

    WOD: 25:42 rx’d; pullups & squats UB

    strength: 75#

    post-WOD: regional midline work from Monday

  10. Bo says:

    19:50 RX

    Post WOD
    7 min EMOM squat snatch worked up to 195lbs
    5 sets of Clean, squat clean, push jerk, split jerk worked up to 245lbs
    3×5 back squats at 365lbs

  11. Brett Christensen says:

    23:04 Rxd towards the end the PUs weren’t hand release but my chest and thighs were in contact at the bottom with a full lock out at the top. Maintaining full ROM.
    Pu’ll Ups unbroken
    DUs: 100 UB/73 & 7/55,2,3/40/20
    Strength/Skill: 125 for all movements. PS & SB unbroken 3 squat snatches were all singles every time as rxd.

  12. Marcia Jo says:

    Metcon: 33:24

  13. Tim C says:

    WOD 25:39. Pull ups from box after first round. 1/2 push ups at the end.

  14. Matt Z. says:

    21:07
    12 min snatch EMOM 135

  15. Scott Gatlin says:

    Gatlin contingent dropped in on CrossFit CHF in Maryville for Christine. We all subbed 400m-ish runs for the rows. Due to a birthday the coach revised the rep scheme to 13 body weight deadlifts

    Brooks- 11:55, 185# dl, 24″ box
    Stef- 12:04, 135# DL, 20″ box
    Jesse- 12:25, 165# dl, 24″ box
    Scott- 15:33, 185# dl, 24″ box

    Brooks, Stef, and Jesse finished 1-2-3 in a class of about 20.

    Postwod Tabata handstand holds x8

  16. Elisabeth says:

    WOD: 33:41 – 1st 7 rnds I did box pull-ups, push-ups. The rest I did ring rows and sit-ups.

  17. Kim says:

    27:09
    Pullups thumb @bar. Mostly singles.
    Pushups- tried really hard to have tight core and full ROM
    No EMOM for me.

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