2015 June 29 WOD

Posted: June 29, 2015 in Uncategorized
Skills

3 rounds for participation award (rotate every 2 minutes):
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: 45-60 seconds of L-Sit or L-Sit Progression

Metcon

5 RFT:
Row 250 Meters (Bike 0.25 miles, Run 200 meters)
10 Burpee Box Jump-Overs (24/20)

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:12/53c

    Skill
    Ring dip work small band
    Handstand holds
    GHD back extension holds and sit up holds

    3rft
    12:21
    Run 1&3
    Row 2
    24″ burped box jumps

    Postwod 1 mile jog

    Seth
    Prewod 1k row

    Mu work
    Handstand walk
    L sit holds

    12:51
    Run 1,3&5
    Row 2&4
    24″ burpee box jumps

    Postwod 1 mile jog

  2. Bryce Miller says:

    Participation award (kinda'”

    RFT
    14:48
    20″ box step overs

  3. Lucas Holland says:

    Strength/Skill – complete
    Mu – 3/2/1 with a 2 sec pause
    haldstand walk attempts the wall holds
    l – sit on the rings
    Metcon – 9:51 rx w/ row
    BS – 6×6@265
    BP – 6×6@180

  4. MaryLawson Day says:

    Skill – shoddy but attempted the whole period.

    Metcon – 12:16
    Runx4 Row/1 & box jump overs

    4.5 mi post wod run

  5. bigdolan says:

    Skills……. Whatever

    Metcon
    Row 24″ box stepovers
    13:30

  6. Kent says:

    Strength/Skill:
    Station one: Ring dips and pull-ups, mainly chin-ups vs. C-T-B
    Station two: Walked up the wall, did hand lifts and shoulder touches in the handstand position
    Station three: No L position, but tucked legs and held several times.

    Metcon – 15:25; 200m runs & 20″ box steps with burpees

    Nice cooler weather at 5:00 a.m.!

  7. Tanya Favara says:

    Skills
    MU prog, 2 decent ones, few more attempts
    Wall runs x 20/rd
    Ring holds- weak L, 45s

    11:35
    Rd1&3-bike, burpee bench step on & over
    Rd2,4,5-run, BBJO
    20″

    3.08 mi run 27:47/9:01 min/mi

  8. Justin Harrison says:

    Skills- participated
    Metcon- 11:48 rx

  9. jks says:

    Skill each rnd
    (3PUs + 3RDips) x 2
    HS holds 60ish
    LSit at 45ish angle
    14:30 250 row / 20″ bx steps

  10. James Roberson says:

    Strength/skill – complete with a 32′ handstand walk PR by 7′.

    Metcon – 14:56, I ran and jumped over 24″ box.

  11. Joy says:

    Skills:
    Station 1: pull ups w/ tall box short bar & ring dips on tip toes
    Station 2: 15# DB strict press
    Station 3: 45-60 seconds of L-Sit or L-Sit Progression

    5 RFT: 13:05
    Row 250 Meters (Bike 0.25 miles, Run 200 meters): ran 200m
    10 Burpee Box Jump-Overs: burpee then jump up, step down 18″

  12. Brett Beckham says:

    Participation: MU 4,2,2 with pauses. HSW few attempts followed by attempts at shifting weight to one arm while holding against the wall. L sits 60 sec, 50 sec, 40 sec took a few separate holds each time. Longest hold 25 seconds.
    Metcon- 10:56 biked with jump on and over 25 inch box.

  13. stefgatlin says:

    Participated on skills. Not remarkable, but got some work done.

    Metcon – 11:12
    Ran all rounds
    Burpee box step ups 20″ – still not ready for the pounding of jumps.
    It felt AWESOME to be doing Burpees again!!! Happy Monday!

  14. Groves says:

    12:52 RX with a huge 11:30 class. W2G gang!!

  15. H2 says:

    Skills:
    Ring rows/box dips
    Worked on handstand off box shifting weight to each arm
    L sits (can’t straighten legs out yet)

    Metcon: 15:11
    Row250/Bike .25/Row250/Row250/Bike .25
    10 BBJO: 12″ box (was going to jump up but ended up stepping up so shldve got bigger box) womp womppppp

  16. MarkDGoff says:

    Work on MU 1st rd, MU prog 2nd, dips 3rd
    handstand walk max got 3 steps
    L-sit 20 sec max

    Metcon
    11:51 20″ box, ran all 5 rds

  17. Skill work
    1. Worked on dips
    2. Worked on walking up the wall, a few hand releases
    3. L-sits 10-15 secs at a time

    Metcon 12:50
    Bike
    16″ box step ups

  18. Sara M. says:

    Skills/Participation Award🏆
    3 rounds (rotate every 2 minutes):
    Station 1: Ring Dip Negatives 4-5 reps
    Station 2: Handstand Walk practice (mostly 2 steps… Farthest is was steps)
    Station 3: 30-45 seconds of L-Sit

    Metcon
    5 RFT:
    Row 250 Meters
    10 Burpee Box Step-Overs (20″)
    15:29 😲

    Purposefully rowed as it’s one of my biggest goats…😜🐐 Need to get as much practice as I can. Did step overs as quads were toast after the row and didn’t want to tear up my shins if I biffed it…😬 Buck Furpees…. That’s all I can say right now…😏

  19. Gerrell says:

    Skills: worked on ring MU didn’t get one…yet

    Metcon: 13:40 row 15#

  20. Brett Christensen says:

    @ CrossFit FXT:
    5 by 5 LBBS @ 285
    5 by 5 Bench Press @ 200
    Metcon:
    5 min AMRAP
    17 Air Squats
    8 Ring Dips
    3 min rest
    5 min AMRAP
    25 DUs
    15 Abmat SUs
    1st AMRAP = 5 + 17 + 4 = 146
    2nd AMRAP = 5 + 25 + 14 = 239
    Total = 385 reps

  21. Jesse G says:

    Skills:
    3 unbroken MU per round w/ 2 sec pauses
    HS walk practice 2min per round (got one walk of ~10 ft which I think is a PR)
    Semi-L-sit on rings – 45 sec per round

    MetCon
    14:44 w/ 200m run and 24″ box (all jump-overs)

  22. Marcia Jo says:

    Skills:
    Worked skill on the ring
    Walked up wall and lifted hands off ground
    Got as much l-sit progression work in as I could. Which wasn’t much

    Metcon: 14:54
    16 inch box jump overs

  23. Brian says:

    Skills station 1 ring dips with hold at bottom and top
    Station 2 handstand against wall and shoulder taps
    Station 3 L sits with one leg out
    Metcon- 12:50
    20 inch box

  24. Jennie says:

    Metcon before 4:30 class alone
    10:37
    Run
    20″ on and over

  25. Bob says:

    Skill:
    Station 1-ring dips, 2 second hold at bottom and top
    Station 2- 28 shoulder touches each round
    Station 3 – L Sit held 3×10 seconds per round

    Metcon: 17:10
    Row
    20″ box

  26. Cara says:

    Worked the negative on dips
    Wall facing shoulder touches
    Ring knees to chest/l-sits

    16:03
    Ran rds 1 and 3-5, rowed rd 2
    20″ BBJO

  27. Melanie says:

    Skills
    3 rounds for participation award (rotate every 2 minutes):
    Station 1: ring dips work x 2-5 reps
    Station 2: Handstand Wall Runs – tried to do about 15-20 shoulder touches
    Station 3: 45-60 seconds of L-Sit or L-Sit Progression

    Metcon
    5 RFT: 14:34
    Bike 0.25 miles
    10 Burpee Box Jump-Overs (18)

  28. Blake Stegall says:

    Skill work completed I also got my first muscle up thanks to Trevor Lucas PJ and Tim thanks for the push guys

    Metcon 11:36 rxd

  29. Megan says:

    4.5 mile run at 6 am

  30. Caleb C. says:

    Finished 3 rounds participation

    Metcon: Ran 200m. 20′ box jump over. 12:50 finish.

  31. Kim says:

    Ran 3 miles this morning

  32. Shea says:

    Late entry
    Participated in skill work & got what I think is probably a PR on my handstand walk–I’m guessing it was about 9+ meters (I was just shy of the 10m cone).
    Metcon: 12:30
    Row/Row/Run/Row/Row & 20″ bbjo

  33. Nichole dyer says:

    Metcon:14:40 16 inch box

  34. jkb says:

    ….found my time sheet 2 weeks later when cleaning out car after vacay!
    Skills:
    Station 1: slow negative RR’s
    Station 2: 20- wall facing handstand shoulder touches
    Station 3: L-sit holds from RR’s… Eventually just knee holds

    5 rounds in 15:43
    200m run
    10 burpee step ups then over. 16″

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