2015 January 7 WOD

Posted: January 7, 2015 in Uncategorized
Nutrition class this Saturday, 1:00-3:00.
We will have one last opportunity 12:30-1:00 for anyone in the challenge to hear about the details of the challenge: spreadsheet, points, measurements, etc. Bring all questions and make sure you are set up for success!
Metcon-“The Ghost”

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

Squats

3×3 Front Squat, across

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:19/107c

    Row 14/12/17/15/16/14
    Burpees 7/7/6/7/5/6
    DU 16/37/11/26/11/27

    FS @ 115#

    Postwod 1k row 5:19/52c

    Seth
    Prewod 2k row

    Row 13/11/13/13/13/13
    Burpees 8/9/10/11/9/11
    DU 21/26/35/25/30/29

    FS @ 135#

    Postwod 10 min alternating elliptical

  2. Powerhouse says:

    258 total

  3. Justin Harrison says:

    Metcon- Reps for each movement:
    Row Cals- 103
    Burpees- 66
    DU’s- 173

    Total= 342

    Strength: FS 3×3 205# across. Decreased the weight a bit focusing on form and posture

  4. MaryLawson Day says:

    Row 14/13/10/13/13/14 = 77
    Burpees 19/17/18/19/17/17 = 106
    DUs (high #s were wall jumps x3 for shoulder) 24/53/27/51/23/54 = 232
    Total = 415

    Strength 3×3 FS
    120 last two rd
    100 first
    Mobility x 15 min stretching home

  5. Bo says:

    Burpees 17/16/16/15/15/15 = 94
    Double unders 100/100/83/85/75/85=528
    Row 17/17/18/19/18/20 =109
    731 total reps

    8 minutes 20 second hollow hold 10 second rest 20 second plank hold 10 rest

  6. Jesse G says:

    Total reps – 237 – very sluggish this AM
    Row – 87 – 16/15/14/14/13/15
    Burpee – 60 – 12/11/10/10/8/9
    DU – 90 – 13/24/18/14/9/12

    FS: 3×3 @ 175# across

  7. Lucas Holland says:

    9 min emom of 2 power snatches @140
    9 min emom of 2 squat c&j @200
    3×3 fs across @245
    metcon – 575 totals reps did 40 sec of work each round
    row-18/18/18/18/18/18
    Burpees-10/10/10/10/10/10
    Du’s-83/73/66/70/55/60
    3×40 sec handstad hold completed

  8. Kent says:

    334
    Cal Row: 15/13/13/11/12/11
    Burpees: 8/8/8/8/8/8
    DU’s/Wall kicks (alternated): 11/50/13/60/12/70

    Post: 3 x 3 FS: 115/135/135

  9. Kent says:

    Nutrition tip: Broccoli and other cruciferous vegetables are full of sulforaphane and other antioxidants that help to protect healthy cells from damage caused by free radicals. Eating them raw is generally considered better than cooked, due to the “leaching effect” of water.

  10. jks says:

    Total 186
    Burp 12/11/10/10/10/10
    DU 12/10/11/10/10/11
    Row 12/10/10/11/8/8
    FS 3×3 @ 155#

  11. Melanie Ragan says:

    To expand from my post yesterday, i thought this would be a helpful website for those who are interested in recipes for Autoimmune Paleo!! Below is a good site for recipes.

    http://autoimmune-paleo.com/recipes/

  12. Bryce Miller says:

    Brussel Sprout and Chicken Soup:

    Ingredients:

    3 cups of brussel sprouts, quartered
    1 cup sliced carrots
    1 cup sliced celery
    2 large chicken breast, cut in chunks
    1 medium onion, chopped
    2 cloves garlic, minced
    1 Organic Chicken Broth, 32-Ounce Carton
    2 cups of water
    Crushed Black pepper to taste

    Directions:

    Place the vegetables, and chicken into the basin of a crock pot. Pour broth over the mixture and add pepper.
    Set crock pot on medium and cook for 3 1/2 hours, stirring every hour. Reduce heat to low and cook an additional hour, or until all vegetables are soft.

  13. MarkDGoff says:

    6 Rounds:
    Row 14/20/21/20/17/17
    Burpees 12/12/10/10/10/10
    DU 13/9/8/9/7/9
    total 228

  14. Rachael says:

    85 burpees/ 328 SU& 83 wall kicks/80 cal row
    155# fs

  15. Kimberley Goff says:

    Row damper 5: 71 cal
    Burpees: 53
    DUs: 24 attempts

    FS: 75# across

  16. Robert says:

    MetCon:
    266 row/burpee/2xU 90/60/116

    FS: 225/185

  17. Stephani says:

    5k run morning

    Metcon186
    DU attempts (a few successes today)
    10/10/10/10/10/10
    Row
    13/12/12/12/12/12
    Burpees
    10/9/8/9/8/9

  18. Megan says:

    6 rds
    25 dubs
    10 burps

    3×3 front squat @ 115

  19. Marcia Jo says:

    754 with single unders
    95# FS

  20. Ashleigh says:

    metcon: 504 rx’d
    row: 13×6: 78
    burpees: 12×6: 72
    dubs: 55/60/68/60/55/56: 354

    strength: 145#

  21. Jennie says:

    5:30 WOD
    DU-50/50/50/34/43/50
    BIKE-12/12/10/12/10/10
    BURPEE-13/12/13/12/12/13

    TOTAL 418

  22. Mrs. Bobby ;) says:

    Metcon: 527 total
    Front squats: 88# 3×3

  23. Brandy says:

    Row 12/13/13/13/14/13
    Burpees 8/9/8/8/7/8
    Dus 35/33/33/30/30/30

    Total 317

    Couldn’t stay with them long but glad I still have DUs after a long break.

  24. Melanie says:

    Metcon-“The Ghost”
    6 Rounds:
    1:00 Max Calorie Row 13/10/10/11/11/11
    1:00 Max Burpees
    10/11/11/10/11/10
    1:00 Max Double-Unders attempts 2/3/6/6/5/5/. Was able to make several
    1:00 Rest

    Squats
    3×3 Front Squat, across 83#

  25. Brett Christensen says:

    The Ghost
    Row: 20/18/18/18/17/17
    Burpees: 12/12/11/10/10/10
    DUs: 60/60/65/51/55/58 Not my best day here
    Total reps: 522
    FS: 255 Across

  26. Matt Z. says:

    574 reps – 133 row, 86 burpee, 355 DUs
    225/275/275 FS
    9 min EMOM 2×235 C&J

  27. Bobby says:

    WOD: 651 (72,68,511) – DUs 108,70,73,80,80,100

    FS: 3×3 @ 225#

    Extra: 4×25 Russian twists with red KB.
    Extra #2: scap jacked side of the crossover symmetry card done.
    Extra bonus: 120 burpees with Troy and Sophie.

  28. jkeel 40/5'9/175ish says:

    B: 16/15/15/15/15/16
    D: 75/65/50/50/50/55
    R: 18/16/16/16/16/18
    537

    FS: 225#
    SC: 5×2 @ 185# / 2×2 @ 205#

  29. Jess says:

    dubs 70/70/70/70/70/70=420
    Row 11/10/10/10/10/10=61
    burpees 16/14/13/14/13/14=84
    Total: 565
    squats #115

    Really need to work on rowing, thanks for the tips Jennie. Maybe I won’t hate it so much now….. Maybe haha.

  30. Luke says:

    548

    row – 20/20/20/15/15/16 – 106
    burpees – 14/14/14/10/10/12 – 74
    dubs – 368 – left sheet in car, can’t remember breakdown, too cold to go back outside

    275 FS

  31. Kate says:

    Row/burpees/DU
    82/59/186 = 327
    Double unders weren’t clicking very well

    115# front squat 3×3

  32. Carrie says:

    315 total reps – rested the whole 4th round – was feeling light headed
    row – 12/7/10/12/11
    burpees – 7/5/5/5/5
    single unders – 236 total – don’t remember breakdown (1st rd wall kicks – got too short jump rope)

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