2015 August 19 WOD

Posted: August 19, 2015 in Uncategorized
Strength/Skill

3 Sets – Go Every 2 Minutes
Station 1 – Muscle Ups x Max Reps in 45 seconds (or 3 Rolls to Candlestick+3 Muscle Up Progressions)
Station 2 – Handstand Walk x 10 meters (sub partner assist Handstand Walk, Wall Runs or Shoulder Touches)
Station 3 – L-sit Hold x 45 second accumulated time

Metcon

Against a 3 minute running clock, complete 3 rounds:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes

Advertisements
Comments
  1. Nickhayes says:

    Prewod 2k row 8:59/118c

    Small band ring dips / pull ups
    6/6/8
    Shoulder touches
    10/12/14
    GHD sit-ups
    15/15/15

    Runs & 20# wb
    10/11/15

    Postwod 2 mile run

    Seth
    Prewod 1k row

    Jumping muscle ups
    7/10/9
    15m handstand walks
    45 second L sit holds

    Rows & 20# wb
    22/21/19

  2. bigdolan says:

    Unskill
    Handstand hold and some touches
    L sit rings
    Some sort roll thing 😋

    Metcon
    1:50 but someone took my wall ball. Still got 15
    1:52 21
    2:05 14
    Total 50

    • bigdolan says:

      Smile its AJ
      1:15 25wb (stole my ball!!!!!!!)
      1:30 12wb a lot harder getting sand in his eyes
      1:30 8 wb (WEAK!)

      that’s 48 total and inspite of his lightning speed and sabotage I still won by 2 reps

      • smileitsaj says:

        I saw a ball, it was in my spot, so I picked it up. Not my fault.

        I was dead after the runs AND I was preoccupied.

      • smileitsaj says:

        AAAAAAAAND the sand dripping ball was all oblong shaped causing it to bounce of the wall in random directions costing me precious time.

  3. Jesse G says:

    Ring MU – 6/3/3 (the set of 6 was a PR for unbroken MU)
    HS walk – got 10 ft twice, lots of attempts
    L-sit on parallettes w/ knees bent

    Metcon: 19/14/18 w/ 20# ball and 400m runs

  4. Tim C says:

    Skill:
    Candlestick rolls, Hand stand holds, 15 sec intervals for 45 sec holds in rings
    Metcon: 20# WB 30, 25, 13
    Total 68

  5. Justin Harrison says:

    Skill Work- completed, heavily scaled; got about a 6′ walk with Lucas spotting me

    Metcon- 30/23/25

  6. MU – 3/3/3 all singles
    HSW – 10f/1f/15f these are getting better
    L-Sit – 45 accumulated secs × 3
    Metcon – w/ runs & 20# wb
    34/28/33 – 95 total

  7. jks says:

    Skill Work: Wall Walk w Shoulder Touches
    Ring Holds very broken
    Candlestick Attempts + 3 PUs
    Metcon 14# WB 20/15/7

  8. MarkDGoff says:

    Did roll to candlestick and MU progression
    Shoulder touches
    L-sit

    33/27/24

  9. Strength- subbed for injury
    Strict DB presses 8# 10/round
    Push-ups/ banded pull-ups 5/5/5/5
    L-sit 15-30 sec each round

    Metcon
    23/20/17
    Row
    10# WB

  10. Cara says:

    2 rds of skill work then mobilized

    Metcon: 20/18/19 14# WB

    Feeling blah this week and it shows. 😬

  11. H2 says:

    Strength:
    Station 1: 3 rolls to candlestick/3 push ups/3 seated ring pull up (didn’t do so hot with those)
    Station 2: Shoulder touches (off box)
    Station 3: L-sit hold (40 sec longest on boxes)

    Metcon:
    3 min/ 3 rounds
    400 m row/ 10# wall ball
    1: 1:54/20
    2: 1:50/16
    3: 1:54/ 14
    Total:50

  12. Melanie Ragan says:

    Strength/Skill
    3 Sets – Go Every 2 Minutes
    Station 1 – 3 Rolls to Candlestick+3 Muscle Up Progressions-banded pull-ups
    Station 2 – As many as possible Shoulder Touches)
    Station 3 – L-sit Hold x 45 second accumulated time

    Metcon
    Against a 3 minute running clock, complete 3 rounds:
    400 Meter Row
    Wall Ball Shots x Max reps
    Rest 3 minutes
    19/15/15 with 10# ball

  13. JD says:

    MU – 6/5/5 all fives UB
    HSW – max effort need to practice
    L-Sit – 45 accumulated secs × 3
    Metcon – runs in the rain & 20# wb
    25/23/22

  14. Jennie says:

    Before 430 class alone
    Ran in a very light sprinkle
    31/32/26
    Leg bone pain every step, every squat

  15. Bobby says:

    Strength/skill:
    3 UB MU/1 MU + 1 legless rope climb/2 legless rope climbs

    Handstand walk: 30’/50’/60′

    L sit: accumulated 45 secs

    WOD: 37/34/30 = 101

  16. Matt Z. says:

    6 4 3 MUs
    HSW and L sit holds need work
    36 29 28 WBs

  17. Brett Christensen says:

    @ CrossFit FXT
    Tabata Something Else for total reps
    Pull-ups: 6/10/8/6/7/7/7/7 = 58 reps
    Push-ups: 24/15/9/8/7/6/6/5 = 80 reps and not hand release
    Sit-ups: 11/12/13/13/13/12/12/12 = 98
    Squats: 16/14/14/14/12/12/13/12 = 107
    They wanted total reps for the score which is 343, but as traditional tabata scores go it’s 34.

  18. Blake Stegall says:

    Dropped in at Crossfit Gulch today

    Metcon- 20 min amrap in teams of 3

    200m run
    40 squat cleans @115
    200m run
    40 squat cleans @135
    200m run
    40 squat cleans@155
    200m run
    40 squat cleans @185
    200m run
    40 squat cleans @205

    I worked with 2 girls that did the girls prescribed and we got 130 reps broke it up evenly until the last set I think I was getting 1 each round and they were getting 1 or 2. Great box if anyone is ever in Nashville in the downtown area.

  19. Pete says:

    Skill (haha): MU progression, candlestick flops
    saggy L- sits
    handstand holds with semi-lifts

    Metcon: 36/33/28 20# rain run felt good.

  20. Marcia Jo says:

    Strength/Skill: did it
    Box assisted pull-ups
    Tried handstands next to the wall

    Metcon: 9/14/11
    WB number was low because I was focusing on my breathing/pacing myself during the run. Didn’t have to stop running one time and that’s a big deal for me!!

  21. Megan says:

    -L sit holds with alternating one knee and both feet did at least 30 secs each rd before resting then worked again for remainder of 15secs
    – candlesticks / muscle up progression
    – handstand walk made it about 8 meters every rd then came down and completed other 2 meters

    Runs in the rain fun !
    25/ 19/ 23

  22. Nichole Dyer says:

    400 m row
    15 lbs DB thrusters (10)
    400m row
    33lbs bar thrusters (14)
    400 m row
    33 lbs bar thrusters (14)

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