2015 November 3 WOD

Posted: November 3, 2015 in Uncategorized

Happy FOUR years to Tim Helton, Mary Lawson Day and Mark Johnstone this week! Also Stefanie Gatlin and Pete McLemore have been with us for 2 fun filled years on 11/10 and AJ, Bill & Barb, Bob, Margaret and Cayce all celebrate one year on 11/9.

Metcon

AMRAP 12:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Strength

5×3 Shoulder Press
Compare to 3 rep work on August 12, 2015

Advertisements
Comments
  1. Nickhayes says:

    Pre wod 2k row 10:05/108c

    Yesterday’s wod
    Rows
    85#
    6/7/8/6

    5+2
    2 abmat strict hspu
    Small band ring dips
    1,3&5 GHD
    2&4 T2B

    85/95/95/105/105

    Postwod 1k row 4:31/58c

    Seth
    Prewod 2k row

    Runs
    85#
    6/9/10/8

    4+15+6
    1,2&3 strict hspu
    1&3 T2B
    2&4 GHD
    4 15 HRPU for hspu & rd
    5 15 burpees for hspu & rd

    Post wod 1k row

  2. bigdolan says:

    4 full rounds
    6 kipping hspu
    Banded dips
    Knee ups

    Strength 5×3
    135,155,165,175, 185f (only got 1)

  3. Lucas Holland says:

    Did strength first
    SP – 95/115/135×4
    Amrap – 4 rds
    2 rounds w/ kipping hspu
    2 rounds w/ 50# db l-sit press
    everything else rx

  4. Nichole Dyer says:

    Amrap:12
    5+6+3
    L-seated BD press#12
    Knee strict push ups
    Laying down toes to bar

    Shoulder Presses
    33-5
    40-3
    40-3
    42-3
    42-3

  5. Groves says:

    Metcon: 4 rds + 4. RX.

    Strength: 6×3 (including a warmup set)
    95/105/115/135/145/155!!

    Still felt like I had more weight in the tank, but I’d like to be able to raise my arms tomorrow.

  6. Tim C says:

    AMRAP:
    4+6, all L-sit DB press, 2 rnds w/ 30#DB, 2 rnds w/ 35#DB
    Toe assist on ring dips

    Strength:
    95/115/115/115/135 only got 2

  7. H2 says:

    Metcon: 4 rds +6 + 7
    6 L-sits 15#
    9 push ups (went to knees maybe rd 2)
    12 TTB (laying down)

    Strength:
    Shoulder press
    33/40/40/42/42

  8. tanya says:

    6+6+1
    6 L-sit DB press left arm only 20# x2, then 25#
    9 box jumps 20″ (2 rds mind wandered & I did 12 reps)
    12 supine TTB

    Shoulder drills & crossover symmetry instead of strength

    2 mi post run

    2 weeks completed of resting & modifying for shoulder. Not enjoying missing out on some of the fun stuff but I think it’s working 😁😜

  9. Jennie says:

    Did yesterday’s metcon at 8:00 and today’s strength at 12:00
    63×3
    83×3
    93×1 PR
    Attempted 98 for 1 rep and couldn’t get out of the hole at all.
    88×3
    63×3
    63×3

  10. Marylawson says:

    Metcon
    5 rds + 3
    #25 L sit press
    TA ring dip
    T2B

    Strength
    1×3 @ #55, 1×3 @ #65, 3×3 @ #75
    Attempted #85 fail

  11. ktrainer23 says:

    Amrap:

    7+9
    With dips on box (The gym didn’t have rings in the room I did the WOD in, and the other room was taken up)

    Strength:
    45/65/75/85/95

  12. White Blake says:

    Metcon- 3+6+6 rx

    Strength- 95/115/115/115/115

  13. Cara says:

    4+6+3
    20# seated DB presses
    Ring dips with band
    Some knee raises, some T2B, some T2B attempts

    Strength: gave up on these 😬

  14. Marcia Jo says:

    Metcon: 5 + 6 + 3
    20# DBs
    Ring dips with the band
    Knee raises on the bar

    Strength: 35/55/65/65/65

  15. Joy says:

    AMRAP 12: 4+6+9+11
    6 Strict Handstand Push-Ups: L-sit DB press 20#
    9 Ring Dips: strict push ups
    12 Toes to Bar

    Strength: 33/35/40/45/50/55/attempted 60-fail

  16. jkeel 41/5'9/175ish says:

    Metcon:
    7 rnds+6+5
    rx’d

    Unbroken SHSPU until round 6.
    Ring dips got hard fast.

    SP: 95/135/155/135/115×10

  17. Shea says:

    Metcon: 5+3
    20# db L-sit press
    Ring slow negatives down
    T2b
    Strength:55×3 sets/60×3 sets (only got 2.5 reps on last 2 sets-core was out of control)

  18. Matt Z. says:

    5+1
    HSPUs and T2B need work
    135 155 160 165F@2 155 F@3

  19. Kim says:

    Metcon
    4+1
    Kipping hspu w/1 abmat – first time in a year I have done these. (Nagging shoulder)
    Pushups. Should have a done banded ring dips.
    All T2B
    Strength – 45#/55#/55# =muscle failure

  20. Sara says:

    Metcon
    AMRAP 12:
    3 Dumbell Presses @ 8#
    6 Box Dips
    9 Supine Toes to Bar

    8+3+6+7

    Strength
    5×3 Shoulder Press @ 33#

    Back after 4 months…😬😞🙈
    Starting off slow and working back towards where I was. Gotta get this body back in shape. 😲

    Thanks for the pre-WOD pep talk, Jayson. Much appreciated… It’s good to be back. 👍

  21. jduse3 says:

    Metcon madness
    4 rds modified: 6x Lsits 35#, 9 ring dips w red/black band, 7 toes to bar 5 knees to chest.
    Strength
    5 x 3 shoulder press: 85# 95# 95# 95# 95#

  22. Johnstone says:

    AMRAP:
    5 rds + 6 + 9 + 6, all L-sit DB press @ 35#

    Strength:
    75 / 85 / 95 / 105(F) / 100 (only got 2)/ 80 Down from time – Smoked Shoulders after metcon

  23. Bobby says:

    See tomorrow’s Notes for shoulder press work

  24. Brett Christensen says:

    @ CrossFit FXT:
    Metcon (Time)
    30 minute CAP
    40 power snatch (75/55)
    40 sit ups
    40 calorie row
    40 OHS (75/55)
    40 Alt pistols
    40 DOUBLE wall balls (WB w/ a air squat while the ball is in the air)
    Total Time: 21:30 Rx’d

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