Tuesday WOD…

Posted: September 8, 2015 in Uncategorized

will be posted as soon as I can get to a computer after lunch 🙂

Skills
3 Rounds – Rotate every 2 minutes
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – 12 Supine Ring Rows
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement, 2 sec descent)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Metcon
21-15-9
Thrusters (135/95)
Pull-ups
Burpees

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Comments
  1. bigdolan says:

    OMG where will post my time and talk smack?

  2. Kent says:

    2 min x 3 (rotating):
    Ring rows, 2 sec downward movement
    Handstand against wall (completed 10-15 sec twice, each rd.)
    arch to hollow rolls 12-16 reps each set.

    WOD: 16:47?
    21-15-9
    75# Thrusters
    jump assist pull-ups
    burpees
    Tough work-out!

  3. Groves says:

    It’s probably best the actual WOD isn’t posted. Attendance might suffer.

    Metcon: 24:44 RX. I didn’t die, so I got that going for me.

  4. Nichole Dyer says:

    Ring rows
    Arch to hollow
    Handstand hold as close to wall as I could .
    Metcon:16:28 40#

  5. Cara says:

    Nice morning run with Kim, Megan & Tanya! I clocked 4.24 in 38:43. Farthest I ever run without stopping! Running seems way more enjoyable when it isn’t a million degrees.

  6. jduse3 says:

    I don’t know what my time was… I was just glad I didn’t throw up. Duse

  7. Skillzzz – completed
    Metcon – 13:53 rx

  8. Joy says:

    skills: complete
    arch to hollow
    supine ring rows
    nose to wall handstand (as close as possible)

    Metcon: 13:31
    21-15-9
    Thrusters: 55#
    Pull-ups: small green band
    Burpees

  9. jks says:

    Skill Wrk – Each Rnd
    12 sets of Arch to Hollow, 10 RRs & 60 second holds
    20:54 on Metcon
    85# 1st rnd/ 75# 2&3
    Ring Rows & Burpees

  10. Skill
    Attempted to do the hollow hold/roll- pretty sure my knees helped rolling back to my back
    Supine RR- got about 10 each round- these were tough
    Wall holds- 45 sec each, about 12 inch from wall

    Metcon 14:35
    45# thrusters
    RR
    Burpees Rx

  11. MarkDGoff says:

    Did skill work
    Attempts on HSW

    Metcon
    13:30 95#

  12. Brett Christensen says:

    @ CrossFit FXT
    Overhead Squat (15 min building to 1RM): 95/135/165/185/215/235 PR 5lbs/245 PR 15lbs
    Metcon (AMRAP – Reps) 10 rounds + 2 pistols = 152 reps Rx’d
    AMRAP 10
    10 Pistols
    5 HSPU

  13. Johnstone says:

    Skills – Done

    Metcon – 15:34 @ 105#

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

    Scaled due to being out for a couple of months.

    Skill work:
    Started with handstand walks. Got at least 25 ft. unbroken on each.
    Hollow rock and rolls as described.
    Ring rows rx’d

    Metcon:
    115# Thrusters
    12:11
    Lost focus on the 21’s and forgot about the burpees. I was 5 into the 15’s when Blake started and reminded me. So I did 21 burpees and finished with 10 more thrusters for the 15 total. Next week I won’t count that.

    Good one to come back to.

  15. Bobby says:

    Skills: done – HS walks: 60’ish/60’ish/40’ish

    Metcon: 12:56 Rx – that was, awesome.

  16. Marcia Jo says:

    Skills: did it

    Metcon: 15:26
    65# thrusters (something I do during these hurts my knee so I went light to focus on my form)
    RR

  17. MaryLawson Day says:

    Skills ✔️
    Metcon
    90# thrusters
    Pull ups
    Burpees
    20:46 (I think)

  18. Megan says:

    4.10 mile morning run with the girls walked for 2 mins going into mile 3 . Butt and hip pain started lastnight and this morning.

    Lots of stretching , mobilizing with ball and rolling throughout the day and @ CFJ this afternoon

    Did skills walked 25′ unbroken twice no metcon
    2.10 night run @ home with Luke and Blake

    Awesome job on all the handstand walks and holds on the wall I’m seeing lots of improvement from everyone !!!!!

  19. White Blake says:

    Strength- ring rows completed the rest was participation

    Metcon- 12:20 @ 95#

  20. Tim C says:

    Skills: Completed. Hand stand hold. 40 to 45 sec each round.

    Metcon: 16:51, 95#

  21. Pete says:

    Skills: done. 35-50 sec on handstand hold

    Metcon: 16:09 I think? 85#. Really need work on overhead movements. When I get tired things turn ugly. Just ask Megan.

  22. Melanie Ragan says:

    Skills
    3 Rounds – Rotate every 2 minutes
    Station 1 – Arch to Hollow Rolls x 20 reps
    (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
    Station 2 – 12 Supine Ring Rows (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement, 2 sec descent)
    Station 3 – 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

    Metcon
    21-15-9
    Thrusters (45)
    Ring Rows
    Burpees

    COMPLETED IN 16:05

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