2015 August 20 WOD

Posted: August 20, 2015 in Uncategorized

Our 6AM class has decided we need a monthly CFJ Happy Hour! If you are interested, make an appearance tonight at Mulligans at 6! Everyone is welcome and the first round is on Big Dolan! Watch the website and board for the September date!

Metcon(s)

AMRAP 8
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

-Rest 4 minutes-

AMRAP 6
15 Ring Push-Ups
15 Box Jump-Overs (24/20)

-Rest 4 minutes-

Max Calories in 4 minutes
Row or Bike (or run with distance as score)

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:55/55c

    2 abmat hspu
    Small band
    4+4

    15 HRPU
    15 24″ box jumps
    2+15

    69 calorie row

    Seth
    Prewod 1k row

    1 abmat
    1st 3 rx rest small band
    6+4

    15 ring push-ups
    1-2 20″ box step ups
    3-4 1 pood goblet squat
    4+5

    57 calorie row

  2. 8 min – 4rds w/ 40# db l-sit
    6 min – 3rds
    Row – 95cal

  3. smileitsaj says:

    Kicked Mike’s ass today.

  4. MaryLawson Day says:

    4+8+7
    L seated #25 KB
    Strict (toe touch at onset for most and chin not totally up to bar on end of last
    Rds)
    3+14
    20″ box
    Ugly ring PUs
    Bike – 54 calories

  5. Kent says:

    AMRAP 1: 4 + 8
    L-Seated Dumbbell Presses- 20#
    Strict Supinated-Grip Pull-Ups first rd, then band assisted.

    AMRAP 2: 2 + 10
    Ring Push-Ups-first rd; hand-release push ups
    Box Jump-Overs were box steps on and over 16″

    Max Cals: run – completed approx. 750m in 4 min.

  6. Groves says:

    Metcon: all RX
    Round 1: 4+8+4
    Round 2: 2+15+5
    Round 3: 64 cal Row

  7. Wilks says:

    Amrap 8:
    4+8+6 – L-Sit 40#db

    Amrap 6:
    2+15+6

    Bike – 76 cal.

  8. Cara says:

    Over 3.5 mile lunchtime run with Jennie (I think)

    I was having issues with my Runkeeper so I only logged 3.41 miles in 32:15 @ a 9:27 pace. We did have to stop a few times to cross streets. Jennie, what did you clock?

  9. Brett Christensen says:

    @ CrossFit FXT
    Workout will be treated as a total, athletes will have 40 min to post 1RM on all 3 lifts
    Back Squat
    Snatch
    Bench Press
    That was what was supposed to happen. Instead I spent the bulk of the class struggling w/ a 185 snatch and never got it, so I didn’t make it to the other 2 lifts. Some days you got it, some days you don’t.
    A CH-47 pilot and I came up w/ this though (Not for time just for work)
    8-7-6-5-4-3-2-1
    High hang (pockets) power snatch @ 115
    Hand stand push-ups
    TTB
    On the bright side I did pretty well on my aeromed exam.

  10. Blake Stegall says:

    8 min
    3+9 only 6 strict hspu the rest were 40lb dB press
    6 min
    2+15
    Row
    73 cal

  11. Jennie says:

    3.5 miles downtown at 1:00 with Cara
    9:13 pace

    Had a few minutes before 430 class:
    8 min
    8 20# press
    8 strict pull ups
    4+8+2

  12. JD says:

    4 rds+8+5 rx
    3 rds
    61 cal row

  13. jkb says:

    AMRAP 8: 4+5 of
    8 L-seat db press, 15lbs, back against wall to keep form
    8 supine grip pu’s, med black band
    AMRAP 6: 2+5+15 of
    15 ring push ups
    15 BJ up, 16″ then over
    Ran loop in 5:13

  14. Matt Z. says:

    4 even
    3 + 15, 5
    Ran loop + 50 meters

  15. Kim says:

    3.5 mile run

  16. Bobby says:

    Metcon 1: 5 + 2 – no-repped a couple pull-ups. Started adding a mini kip with my legs the last round.

    Metcon 2: 3 + 15 + 5 Rx

    4 minute run: 0.61 of a mile.

    Post WOD cleans: 135/185/205/225/245/260fff

  17. Luke says:

    2+2
    Rd 1 – 4 hspu/4 db press 50#
    Rds 2 and 3 – all hspu

    3+13

    0.61 mi run

  18. Tanya says:

    8 min–3rds
    PU strict/strict with mini band: 5/3, 3/5, 2/6
    L-seated DB 20#

    6min–2+13

    4min–ran from start line around loop and crossed finish line at exactly 4 min. not sure exact distance

  19. Marcia Jo says:

    Metcon(s):
    AMRAP 8: 4 + 7
    25# for maybe 10, 20# for the rest
    L-seated pull-ups on the ring

    AMRAP 6: 3 + 2
    Jumped over black bench

    51 cals on the rower

  20. Nichole Dyer says:

    Amrap8
    L seated DB press (15lbs)
    Ring rows :6+8+3
    Amrap6
    Bench Press(25lbs)
    Box step ups 20inch: 4+8
    Row:800meters 41 cal

  21. Megan says:

    3rds+ 6 hspus rxd

    2rds+7 ring pus jumped over box

    .57 run (the loop into the door )

  22. Shea says:

    AMRAP 8: 4+8 25/20# db’s/all strict sup grip PU
    AMRAP 6: 3+15+4 Rx
    Row:54 cal

  23. Joy says:

    AMRAP 8: 5 +7
    8 Strict L-Seated Dumbbell Presses: 15# (I think)
    8 Strict Supinated-Grip Pull-Ups: small green band & blue mini band

    AMRAP 6: 2+15+13
    15 Ring Push-Ups: reg. push up
    15 Box Jump-Overs 20″ : jump up then step down

    Row: 46 cal

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