2015 February 7 WOD

Posted: February 7, 2015 in Uncategorized
Metcon

Teams of 2 complete AMRAP 20 of:
30 Thrusters (115/80)
30 Box Jumps (24/20)
30 KBS (70/53)
30 C2B Pull ups
– split up the reps as desired

Advertisements
Comments
  1. Kate says:

    Dropped in at Crossfit NE Georgia again. Open gym
    3 rounds
    500 m row
    25 sit-ups with 14# wall ball
    Mobilized shoulders
    50 GHDS

  2. Lucas Holland says:

    3 rds + 8 rx’d with J.D.

  3. Elisabeth says:

    3+30+21 with Sara πŸ™‚
    33# thrusters
    20″ box step ups
    20# kbs
    Ring rows
    Fun with working out with you Sara! πŸ˜€

    • Sara M. says:

      It was a blast!πŸ˜ƒπŸ’ͺ You did great, Elisabeth!

      Feels great to be back and doing some real upper body movements!πŸ‘ Slowly, but surely…

  4. stefgatlin says:

    3 + 30 + 17
    All Rx except I only did C2B for the first round. After that it was kipping PU.
    Partnered with Rachael. She did more thrusters than me bc she’s awesome and I was struggling on those!

  5. Tanya says:

    yoga

    Partner with Sheabird! work split evenly
    3+30+1
    80# thruster
    45#kb
    pullups alt 3 reps each and alt reg & chin up grip every 3 reps. (for me–some C2B and some “in the vicinity” as Monte says)
    20″ box steps
    we started on box because we were sharing with another team

  6. Brandy says:

    Teamed with Matt Z. 4 rds + 2

    Matt was rxd
    Me… 45# thrusters, 35# KB and RRs for C2Bs

    Then… Teamed with Todd. 3 rds + 30+20

    45# thrusters, 53# KB, and I did PUs will Todd did RRs.

    Wow… That was 120 45# Thrusters for me today. Went light but that’s a lot of reps. Ugh.

  7. bigdolan says:

    Teamed with AJ

    95# thrusters, 24″ box, 55#, ring rows
    3+17

  8. Kim says:

    Yoga
    Partner with ML 4+15
    53# thrusters 2rds/45# 1rd+5reps
    20″ box steps
    45#kb
    C2B pullups 1rd (strung 6 (pr))/kpu2rds

    • MaryLawson Day says:

      Fun to commune with you, Kim. Especially fun to watch your picture perfect c2bs.
      Mine was mod for shoulder
      83# FS
      20 box steps
      Black kb (#53??)
      RR (still not hanging 😦 )

  9. Powerhouse says:

    Nailed it with cara
    Got an extra ab workout laughing

    3 rounds + 7

  10. Jennie says:

    Parker’s Crossroads park WOD
    3+30+30+10
    Jennie: 30# DB thrusters, 24ish” box jumps (concrete stage), 35# KBS, sit-ups
    Jayson: 85# DB thrusters (1 hand on each end of the bell), same jumps and KB, pull-upshugging/gripping a 45 degree angled tree limb.

  11. Bobby says:

    “Macho man” at home in the driveway on this beautiful day.

    7 full rounds @ 135#

    Mobility afterwards.

  12. Ashleigh says:

    with Ren:
    3 R + 30 + 30 + 30
    A: 25# DB thrusters, R: 53# thrusters; 53# KB; jump up/step down; ring rows

    ab 115pm:
    5.2mi in 49:57 (9:37 pace)
    cut it short to watch some baseball πŸ˜ƒ

  13. Bryce Miller says:

    This is going to happen Sunday! I am pumped as I need something like this in my life. Even though the best parts will be left out…..
    (Minus the Stevia, or the Honey for the challenge)

    Easy Grain Free, Dairy Free, Paleo Tapioca Pudding

    Ingredients:

    2 cups (or one can) canned full fat canned Coconut Milk (This brand has no BPA or guar gum.)

    1 cup water

    3 eggs

    ΒΌ cup Organic Tapioca Pearls

    1 Vanilla Bean

    or 1 tsp gluten free vanilla extract

    1/3 cup maple syrup or honey

    Or 10-15 drops of liquid stevia as desired

    1/2 tsp nutmeg

    1 tsp cinnamon

    Directions:

    Soak the tapioca in one cup of water for 45 minutes.

    Heat up about an inch of water over medium in a sauce pan then put a glass bowl over the top creating a double boiler.

    Make sure the water does not touch the bottom of the glass bowl.

    Put the scraped vanilla bean, coconut milk, soaked tapioca with water, and the sweetener in the bowl and stir with a whisk.

    Add the eggs one by one continuing to whisk non-stop.

    Once the pudding is well thickened, add it into small glass pudding cups (these come with awesome lids) and top with cinnamon.

    Put cups in the fridge until cooled and set about an hour.

    This makes enough for 4 servings.

  14. Jesse G says:

    4 mile run
    35:36 – 8:52/mi pace
    8:59 / 9:09 / 8:58 / 8:17

    15 min mobility for hips/spine afterward

  15. James Roberson says:

    3 Rds +9 w/95lb and black kb with Jay Bob Cooper.
    Got my first 3 bar muscle ups of my life after the WOD today thanks to Lucas. Still happy bout it.

  16. MaryLawson Day says:

    And here’s something that sounds nasty but is super yum:
    Combine
    fresh cut strawberries
    Fresh cut/cubed seedless watermelon
    Fresh cut basil
    Black pepper
    Cover with lid, gently toss. Gets better as it sits in fridge.
    Left over juice is great in water.

  17. Rachael says:

    3 Rounds + 30 + 17 rx’d except for C2B were kipping PUs
    Stef took extra C2B! (thank goodness!) I took a few extra thrusters.

  18. Patrick M says:

    teamed up with Andy
    3rds +60
    We went ahead and finished the set after time ran out.
    I used 80lbs,24″ box,red kb,and band assist c2b.

  19. stefgatlin says:

    Slow, tough Sunday morning run. 4 miles 8:45 pace. Legs felt like I was running through mud the whole way. Thinking yesterday’s thrusters, BJs and KBs may have had something to do with that!

  20. Bryce Miller says:

    This is for all of you freaks like me who like some heat in your life! With my love for jerky, I also love spice! I have this new dehydrator that we purchased a couple weeks back and we have been loving the homemade Paleo jerky that comes off it, but I have been missing my spicy jerky! So I set off this morning to make my own recipe and give it a try!

    Here is what I came up with! And by the way, if you do not like this much heat, you can modify it to your own taste, but this will at the very least get your taste buds awake! It will make you sweat!

    1 tbl crushed red pepper
    1.5 tsp ground cayenne pepper
    1 tsp garlic powder
    1 tsp onion powder
    1 tsp ground black pepper
    1 finely chopped habanero pepper fresh
    4 oz coconut aminos

    Mix these ingredients up, along with your 1/4″ strips of beef. I used about 4 lbs of top sirloin and this mix. Lay it out on your dehydrator for 4 or so hours, then bake it for 10 min at 350Β° till it sizzles.
    Lay out and dab the grease on some paper towels, cool to room temperature, and enjoy!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s