2015 March 31 WOD

Posted: March 31, 2015 in Uncategorized

EMOMx10: 2 Cleans at 80%

Hero – “White”

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Compare to November 29, 2014

  1. Nickhayes says:

    Prewod 2k row 9:52/110c

    95#/5 115#/5

    3 rounds
    2 – 10′ rope climbs
    25# walking lunges

    Postwod 1k row 5:06/54c

    Prewod 2k row

    115#/3 135#/3

    4 rounds
    1/3rc 2-4/2rc
    25# walking lunges

    Postwod 500m row

  2. bigdolan says:

    135 first 3 rds then 185. Mostly squat cleans. Working on form

    3rds with short rope climbs and knee ups. 22 mins and change

  3. Jesse G says:

    Cleans @ 165#
    4 rounds of PC / 4 rounds of SC
    Back was getting pretty tight, so I stopped after 8 minutes

    “White” – 34:14 Rx’d
    Maybe my favorite hero WOD. All sets of T2B unbroken today. OHWL broken once each after first round.

  4. Justin Harrison says:

    Cleans at 185#

    “White”- 30:21 Rx (I think that’s correct, had to rush to work) if so its a PR by 7:07

  5. Tim C says:

    2@ 115#
    6@ 135#
    2@ 155#

    “White” – 32:20
    Rope climbs from rig, knees to elbows, 35# plate

  6. MarkDGoff says:

    EMOM 2 x 10 cleans

    30:43 rx

  7. Kimberley Goff says:

    EMOM @ 65# (did one at 75#, too ambitious)

    rope climbs from lying on floor
    knee raises (1-3 UB, 4-5 5/5)
    15# OHWL
    runs were nice today- gorgeous day!!

    Fun WOD 🙂

  8. Wilks says:

    165# squat cleans
    28:08 rx

  9. Shea says:

    108# PC’s
    White-32:41 Rx

  10. Shelby says:

    #40 clean
    #15 OH lunges
    Short rope

  11. Tanya says:

    103# x 2, 108# x 8 PCs

    35# plate otherwise as rx’d.
    was able to do all rope climbs today with speed technique–shoulders & arms felt good

  12. Jennie says:

    4:30 WOD
    128# power cleans, working new set up and pull. Over half felt great. 2 sets of squat cleans, catching way too wide.
    White rx’d with 35# plate
    29:39 PR! (Chasing Sam and Lucas helped)
    12/15 rope climbs got up tall rope in 2 pulls!
    80° WOD for the first time this year!

  13. Scott Guthrie says:

    26:45 Rx’d
    A little over 3 minutes faster than last time in 7/2013. This CrossFit thing seems to work! Two years older. Three minutes faster. At this pace, I should be sub 20 minutes by the time I am 50.

  14. Lucas Holland says:

    Emom×10 2 squat cleans @195
    “White” – 28:35 rx

  15. Boxx says:

    135 pc’s. 38:20 not rx.

    Important newbie lesson learned. If you are 6′ or taller, run AROUND the pine tree. Sap in the hair is not fun!

  16. Bobby says:

    27:12 – 1st round did legless rope climbs.

    Thank you First Lieutenant Ashley White and all those who have sacrificed for our great country.

  17. Elisabeth says:

    EMOM 10 cleans @ 80%
    I wasn’t sure at first what to do so I think I switched weights too much :-/ 55/65/75#
    Short rope 9x each round
    Knee raises
    15# walking lunges

  18. Ashleigh says:

    strength: 110# some SC, some PC – still adjusting to not bottoming out. awkward.

    WOD: 39:00 rx’d; need to learn how to properly climb the rope. thank you Bobby & Matt for the push 🙂 y’all are awesome!

  19. Gerrell says:


    Scaled rope climbs

  20. Timothy Humphries says:

    25# OH lunges
    Airdyne 2 min
    Rope climbs 3/2/2/1/1
    From floor for the rest.

  21. Kim says:

    Strength: 93# PC
    Hero “White”
    35:32 Rxd w/35#
    rope climbs were slow going-as i tried to get speed technique more proficient. I wore the wrong shoes. Blah blah blah. This is one of my favorite Hero WOD’s so i was happy to be able to remember a Hero.

  22. Bill B says:

    1-4 95#
    5-10 115#
    All squat cleans

    9 Rope climb on rig x 5
    10 Knee lifts x 5
    21 10# OHWL x 5
    400m x 5

  23. Sam says:

    Power Cleans x 8rnds @148 because I can’t add then noticed I had more than 80% on the bar and nocked it down to 143#. Really trying to focus on the new positioning and cues I learned last weekend!
    28:50? Not really sure of my time, I had to stop and catch my breath and walk most of the way back on my last run because my throat was so dry I couldn’t get a good breath down or swallow, allergies! Not sure that it was Rx’d, I used a 25# plate thinking that was prescribed, I don’t think that would have slowed me down though.
    Down about 50 sec from 2013.

  24. Monte says:

    Cleans – 145#

    7 rope climbs, 8 floor rope pull ups

  25. Megan says:

    #125 or 135# I can’t remember power

    32:20 RXd 10 min faster then 2013
    Everything felt smooth except runs my feet felt like they were in mud today
    45# plate
    Speed tech al climbs ! Yes my Brain know it now consistently ughhh

  26. ktrainer23 says:

    28.06 with some doctoring on 3rd round. Lol!

    OH 25#
    Cleans RX

  27. Pete says:

    115# PC

    27:16 w/ 35# WL
    my quads are toast this morning!

  28. Ashley says:

    EMOM: 2 @ 55#
    8 @ 75#

    Hero “White”- 5 RFT: 36:55

    9 rope climbs (modified on rig)
    10 knee lifts
    21 OHWL- 15# plate
    400 meter run

  29. brandy says:

    105# Squat cleans…yeah i did squat cleans

    3 for one rope pulls from floor
    knee lifts and toes to bars. about 50/50
    35# OH walking lunges
    .5 miles on Airdyne instead of 400m run

    Modified because I had on my ballet slippers for work. I keep forgetting my shoes!!!
    no excuses though…I still showed up and put in some work. 🙂

  30. Joy says:

    Cleans: 50#

    Five rounds for time of: 29:48
    3 Rope climbs: small rope from the floor (I screwed up my wod & did not even realize it until I got home. Was supposed to do 9 per round & I only did 3!)
    10 Toes to bar: several “real” toes to bar but most were from the ground
    21 Walking lunge steps with 45lb plate held overhead: 10# plate
    Run 400 meters

  31. […] Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters Compare to March 31, 2015 […]

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