2015 June 10 WOD

Posted: June 10, 2015 in Uncategorized
Metcon

EMOM x 15
Minute 1 – 40 Double Unders
Minute 2 – 8 Strict L-Seated Ring Pull-Ups
Minute 3 – 4 Wall Climbs

-Rest 5 minutes –

Four 3 minute rounds of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (72/53)
Rest 3 minutes between sets

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:25/52c

    Du: 20,25,30,35,40
    8 ghd/round

    3 rft
    Rest 1 min between each round
    100m run
    5 kbs/ per arm single arm 35#
    100m run
    5 kbs/ per arm single arm 35#
    7:32

    Seth
    Prewod 1.5k row

    Du: 30

    3 rft
    Rest 1 min between each round
    100m run
    5 kbs/ per arm single arm 35#
    100m run
    5 kbs/ per arm single arm 35#
    7:25

  2. Kent says:

    pre- ran the loop, tabata

    EMOM x 15
    M1 – 40 DU’s-40 Wall kicks first rd; 12-20 Du’s or Du attempts remainder
    M2 – 8 Strict L-Seated Ring Pull-Ups: Leg raises to the L position/ attempts on the bar
    M3 – 4 Wall Climbs- did seated push press in L position: 25# each shoulder

    Four 3 minute rounds of:
    Run 100 Meters
    10 TtB were knees to chest or knee raises
    10 Kb red, green, black kb progression

  3. Luke says:

    EMOM 15
    Min 1 – 40 DUs
    Min 2 – 8 strict ring pu rd 1, rds 2-5 alt btwn 5 leg lift to L-sit and 5 strict ring pu
    Min 3 – 3 rds of 4, 2 rds of 3

    Part 2
    Rd 1 – 2 rds
    Rd 2 – 1+100m+10+2
    Rd 3 – 1+100m+10+7
    Rd 4 – 1+100m+10+4

  4. Cara says:

    EMOM x 15 – Didn’t keep up with anything on this. Was slow moving.

    Four 3 minute rounds: Runs, knees to chest, 40# KBS

    1+100+4
    1+100+10
    1+100+8
    1+100+10

    Enjoyed the big class this morning!!

  5. jks says:

    EMOM
    DUs 20×1/10×4 + singles between DUs
    LS 8 per rnd, all from bar … not quite an L
    WC 3x4rnds / 4x1rnd
    Prt 2
    1rnd + 100m on all rnds
    53# KB and K2chest

  6. Jesse G says:

    EMOM
    30 DU each round
    Strict ring pull-up with knees to chest – started with 8, did 5-6 for last few rounds
    2-3 wall climbs each round – these were ugly

    53# KB for Part 2: all KBS unbroken, 5 of 8 sets of T2B unbroken
    1+run+10+8
    1+run+6
    1+run+10+2
    1+run +10+1

  7. Tim C says:

    EMOM
    M1 – 40 DU’s-Alternating 40 wall kicks w/ 80 SUs
    M2 – 8 Strict L-Seated Ring Pull-Ups: Leg raises to the L position/ attempts on the bar
    M3 – 4 Wall Climbs- did seated push press in L position: 25# each shoulder

    Four 3 minute rounds of:
    Run 100 Meters
    Knees to elbows
    RND 1 red KB, Green for other 3 RNDs

  8. Tanya Favara says:

    EMOM
    M1 DUs 40/rd
    M2 ringrows L-seated. Kept legs in L for about 1/2 of reps. Only got 8 1st rd
    M3 3 WCs x4, 2 x1

    Rd1 1+100
    Rd2 1+100+3
    Rd3 1+100+5
    Rd4 1+100+6
    45#kb
    Fun WOD & class!

  9. MarkDGoff says:

    Emom
    45 sec du attempts
    4 25 feet plank walks
    like seated pu rx’d

    Amrap
    1 – 1 + 100 + 8
    2 – 2
    3 – 1 + 100 + 10 + 8
    4 – 2

  10. Blake Stegall says:

    Didn’t really keep up with the emom just did max effort on all rounds

    Amrap- 1+run/1+run/1+ 50m/ 1

    Thanks for the birthday burpies 4:30 class

  11. Groves says:

    You can’t spell “woof” with out WOO!

    First part
    R1- 4 wall walks
    R2- average of 30 Dubs
    R3- average of 4 L sit pull ups.

    Second part
    R1,2,3 1 rnd + 100m
    R4 1 rnd

  12. Brett Christensen says:

    AM PT was the first decent PT session we’ve had so far. My classmate leading us came up with a 20 min EMOM of
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Min. 1-7 Reps and movement as Rx’d. The remainder my rep scheme was 5/7/10 w/ around 10 sec rest ea. min. After the we did 5 maybe 25 yd. sprints untimed, but I beat everyone 3 out of 5.
    PM @ CrossFit FXT
    5 sets of 2 @ 85% of 1 RM Push Press: 185 Across. Last recorded 1 RM = 215.
    Metcon: 18 min. AMRAP of
    12 WB’s (20/14)
    KBS (70/53)
    13 + 2 Rx’d. Everything unbroken w/ 10-15 sec. rest between ea. round and probably 5-10 sec rest between movements.

  13. Shea says:

    Part 1: 40 DU each time
    L-seated PU–started seated on floor, arms fully extended to rings & did strict PU trying to keep legs straight-4-5 per round (did 1 round on bar)
    Wall walks-got 4 on 3 rds, 3 on the others
    Part 2: 53# kb
    1+100+6 on rds 1,2,4
    1+100+5 on rd 3

  14. Emom
    80 SUs
    8 leg raises hanging from bar
    4 wall walks, first time to do anything on the wall so I just worked on getting up there

    Metcon
    1 round + another run each round
    10 knee raises
    20# KB swings

  15. Jennie says:

    Work completed with 5:30 class.

    Some subs, some scales, some rx stuff in WOD 1.

    WOD 2 done in reverse
    1+10+10+~40
    1+10+10+~50
    1+10+10+~50
    1+10+10+~30
    53# RKBS
    T2B
    100 meter run

    Woof is right.

  16. Nichole Dyer says:

    80 single unders with a few double unders. All rounds
    8 leg raises with hold. All rounds
    4 wall climbs with 2(45 lbs) stacked. All rounds

    1rd +100+3knee to chest
    1rd+100+10knee to cheat
    1rd+100+8 knee to chest
    1rd+100+10knee to chest
    Done with this novel…

  17. Lucas Holland says:

    Emom × 15
    Du’s – 40×5
    Ring l-sit pu – 7/6/6/6/6
    Wall walks – 3/3/3/2/3
    Part 2 did it wrong at 5 a.m. so done it again with 5:30 class
    1+100+10+5 × 2
    1+100+10+4
    1+100+6
    Front squat – 7×5 @225
    Bench press – 7×5 @180

  18. 1rd+100+10
    1+100+10
    1+100+6
    1+100+7

  19. Bill B says:

    EMOM 15
    Min 1 – 40 SU with DU attempts
    Min 2 – 8 leg lifts to L
    Min 3 – 4 1/2 wall climbs

    Part 2 AMRAP 3 min rds x 4
    Run 100m
    10 knee lifts
    10 KB swings Red KB
    Rd 1 – 1 + 100m + 2
    Rd 2 – 1+100m + 10
    Rd 3 – 1+100m + 5
    Rd 4 – 1+100m + 10

  20. Marcia Jo says:

    Metcon part one:
    DUs: 17/17/17/17/18 (only counted successes)
    Straight leg raises on the bar only: 8/8/8/8/8
    Wall climbs (didn’t walk hands in to the wall, arms were too shaky): 3/3/4/3/4

    Metcon part 2:
    1 full round + run + 10 TTB (did this all 4 rounds)
    Knee raises on the bar, 35# KB

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

    This needs a name. Something like… “Go home now!”

    EMOM
    DU’s rx’d
    L-sit PU’s 3 rnds rx’d/ 2 rnds of 6 reps.
    WC’s rx’d reps but they got to looking ugly towards the end.

    as if that wasn’t enough…

    1rd+100+10
    1rd+100+10+1
    1rd+100+10
    1rd+100+10

  22. Kim says:

    @home
    40 dubs
    4 L-seated strict pull-ups to rings
    3 wall walks
    Then
    100+10 laying t2b+ 10 53# Russian Kbs + 100
    Each rd

  23. MaryLawson Day says:

    I worked hard.
    Didn’t really record clearly enough to note.
    HARD wod

  24. Megan says:

    I think everyone who did today’s wods are rockstars ! This was terrible and fun and hot !

    Metcon 1
    All dubs / some l sit ring pulls and some straight leg raises
    All wall walks with nose to the wall

    WOD 2
    1+100+7 / 1+100×3 struggs I think I died a little

  25. Melanie Ragan says:

    Metcon
    EMOM x 15
    Minute 1 – 80 Single Unders
    Minute 2 – 8 Strict L-Seated leg lifts
    Minute 3 – 4 Wall Climbs

    -Rest 5 minutes –

    Four 3 minute rounds of:
    Run 100 Meters
    10 Toes to Bar from floor
    10 Kettlebell Swings (25)
    Rest 3 minutes between sets

    1. 1 ROUND
    2. 1 ROUND + 100 + 3 T2B
    3. 1 ROUND + 100
    4. 1 ROUND + 100

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