2015 November 4 WOD

Posted: November 4, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
Power Clean x 2.2.2*
*rest 10 seconds between doubles

Metcon

3 rounds each for time of:
100 Double Unders (or 2:00 working on Double Unders)
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:57/109c

    95/115/135/145/155

    250m row
    1.5 pood kb all unbroken
    20″ box step up & down
    3:10
    3:27
    3:06

    Postwod 1k row 4:22/60c

    Seth
    Prewod 2k row

    95/115/135/145/155×4

    50 du
    1.5 pood kb 1&2-3×10 3-6×5
    24″ box jump ups step downs
    3:20
    3:24
    4:08

    Postwod 800m run

  2. Jesse G says:

    PC double (TnG) – worked up to 185# for last set

    MetCon: (45# KB and 24″ step-ups)
    4:02 (100 DU in ~1:50)
    4:34 (80 DU in 2 min)
    5:02 (85 DU in 2 min)
    Total time – 19:38

  3. Marylawson says:

    Strength
    #85/#95×3/#105

    Metcon
    DUs, #35 kb, bj/steps 20″
    3:28/3:30/3:30

  4. Lucas Holland says:

    PC (TnG) – 165/185/205/225/235×3
    Metcon – 3:13/3:55/4:30
    Total work time was —(17:38)🎶🎶
    All DU’s unbroken
    72#kbs
    24′ box all jumps

  5. Justin Harrison says:

    PC 2.2.2- 155,175,185,205,225
    Metcon- 4:54, 6:33, 6:13; 72# KB, DU’s were not clicking today but still completed 300

  6. Kent says:

    PC (2.2.2): 95/95/115/125/135

    Metcon: 4:34 / 4:53 / 4:35

    DU’s / attempts: 2 min’s 31/31/24. Completed 13 consecutive DU’s – a PR!
    red Kb, 20″ box steps.

  7. jks says:

    PCs 135x3rnds/145x2rnds
    Metcon 5:44 / 6:16 / 8:51
    2 Min of DUs 34 / 30 / 30 w/at least 2 x SUs each rnd
    45# KB / 20″ Bx Steps

  8. Tim C says:

    PC: Worked up to 165#
    Metcon:
    Total Time 19:14, 4:15/ 4:28/ 4:32
    SU all rnds, 200/ 160/ 135 in 2 min
    55#kb, 24″ box steps

  9. Mark G says:

    115,125,135,145,155

    4:58 47DU
    5:07 30 DU
    4:50 23 DU

  10. Dave says:

    95-145
    4:33/4:16/4:43

  11. White Blake says:

    Strength- 115/135/155/175/195

    Metcon- with 53#kb
    Round 1 – 71 du’s @ 4:28
    Round 2- 100 du’s @ 5:34
    Round 3- 100 du’s @ 6:31
    Total- 22:33

  12. Wilks says:

    PC 2.2.2
    135/135/155/175/185
    PC 1RM for fun – 225# – 10#pr!

    Metcon:
    5:00 100 DU
    5:02 70 DU
    4:20 70 DU

  13. jduse3 says:

    Strength
    Power Cleans 2,2,2 x 5
    115# 135# 135# 135# 135#
    Metcon 21:43
    Flailed at double unders…
    KB 35# for 2 sets til shoulder pain, then sit-up x 20 twice.
    Box jumps 24 in

  14. jkb says:

    Strength: 5 sets PC 2.2.2, pause 10sec bw
    63/63/73/83/93

    Metcon: 3 rnds in 14:09 total time. 4:54/4:55/5:00
    100 DU’s: 2min time cap each rnd 73/78/69…disappointingly off on DU’s tonight
    30 KBS 30lb
    20 BJ 16″ did 10 jumps & 10 steps each rnd

  15. Kimberley says:

    Strength
    55/60/65/70/75

    Metcon
    4:54/4:33/3:54
    Worked on DUs, around 20ish each round
    20# KBS
    16″ box jumps & steps (mostly steps, my jumper was not cooperating tonight- almost wiped out on the first jump 😕 )

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

    Started out well…
    135/165/185/215/…
    Had more ran out of time.

    Metcon:
    3:40 – 100 du’s unbroken after the 1st 2 jumps failed. Glutes and erectors started tightening after kb swings.
    4:55 – yeah those kb swings again.
    DNF – decided to do mobility work instead.

  17. Bobby says:

    PC TnG: 155/185/205/215/225 (did first 2 TnG at 225 then did 4 singles)

    MetCon: 3:17/3:52/4:18 w/ 72# KB – DUs unbroken first two rounds, last round did 52 ub then just tried to survive – KBS 15-15/15-15/18-12, some of them were not as extended overhead as they should have been – mostly box step ups with a few jumps.

    5×3 shoulder press from yesterday:
    95/115/125/145pr/155(1 strict + 2 push press) 155 is new 1RM strict press.

    Extra split jerk singles: 135/155/185/205/225/245/255 tied PR/265f – focused on better dip form and pressing under bar faster.

  18. Bryce miller says:

    First day back in 3/4 months

    95 lbs 3 rounds 2.2.2

    3 rounds
    2 min single unders
    15 kbs – 25 lbs
    10 box step ups 24″

    Death is a better option at this point. Looking forward to getting back at this.

  19. Pete says:

    Strength:
    115/125/135/135/135 PC sets

    Metcon:
    4:27 / 4:00 / 4:25

    45#kb
    92 / 100 / 95 dubs . all in 2 mins
    24# box jumps

  20. Jennie says:

    Completed Metcon at 5AM the next day
    DU’s sucked every round from rep 1 to 100, feet are still cramping
    35# KB top of head level (I have noticed about 80-90% improvement in neck pain since I stopped going overhead on KBS)
    20″ box, all jumps

    16:44
    3:29/3:43/3:29

  21. Tanya says:

    3:27/3:16/3:23
    All DUs, 35# eye level, 20″ steps

  22. Patrick says:

    Strength 95/115/125/135/145 power cleans

    Metcon 4:39,4:30,4:54
    2 min du’s/ attempts
    45# kb
    24″ box jumps

  23. Cara says:

    Strength: 75/80/85/95/100

    Metcon: Had way too many issues to even note my times!

    Dubs
    35# KBS (Rd 1 unbroken, Rds 2 & 3 15/15)
    20″ Box steps

  24. Kim says:

    @home 11/4 late posting
    No strength
    Metcon: 4:21/3:53/4:10
    35# kbs/20″ box steps

  25. Brett Christensen says:

    @ CrossFit FXT:
    B: Metcon (No Measure) I used high rings to do a MUs ea. time to get into position, but I don’t remember exact time for ea. round.
    Ring Dip Holds; 4 rounds
    Hold in bottom position of the ring dip for 30 seconds
    rest 30 seconds
    Hold in top position of ring dip for 30 seconds
    rest 30 seconds
    C: Metcon (AMRAP – Reps)
    3 min MAX box Step ups
    Rest 1 minute
    6 minute AMRAP
    10 box step-ups
    10 KB swings (53/35)
    Rest 2 minutes
    9 minute AMRAP
    10 box step ups
    10 KB swings (53/35)
    10 Body Blasters
    One Body Blaster is a burpee pull-up+T2B
    For RX+
    Sub box jumps for step-ups and KB weights 70/53
    “Rx+” = 246 reps total

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