2015 November 5 WOD

Posted: November 5, 2015 in Uncategorized
Strength

20 minutes to complete 3 sets of:
10 Bulgarian Split Squats/leg
10 Trap 3 Raises/arm

Metcon

15-12-9
Thrusters (135/95)
Burpees

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Comments
  1. Jennie says:

    5AM WOD
    Strength from today, Metcon from yesterday

    unweighted x 1, 20# KB’s x 3 on BSS
    5# right arm, 3# left arm on Trap 3 Raise all 4 rounds

  2. bigdolan says:

    Unweighted squat thing
    20# trap thing

    Metcon 7:57 Rx

  3. Lucas Holland says:

    Strength
    Bulgarian Split Squats – 35# db
    Trap 3 raises – 15# db
    Metcon – 6:50 rx way to many breaks

  4. Tanya says:

    BSS 20#x1 too heavy, 12# x2
    Trap 3 raise 5#

    Yesterday’s WOD posted there

  5. Nichole Dyer says:

    2rds-10reps per side
    B. Squats
    Trap raise

    Metcon:15,12,9
    Thrusters-40#
    Burpees

  6. Groves says:

    Strength/skill with 20# DB

    Metcon fail. Started RX and dropped to 115 after 6 reps. 😳 Finished in 10:30 with the weight change.

  7. Cara says:

    Did two rounds of strength. 10# Trap Raises

    Did Monday’s WOD. Posted there.

  8. Brett B. says:

    Strength
    Bulgarian Split Squats – w/ yellow KB for 2 rounds, without for 1 round
    Trap 3 raises – 10# db
    Metcon – 9:21 rx’d

  9. H2 says:

    Strength: 2 sets
    Unweighted BSS/ 5# trap raises

    Metcon: 5:45
    15-12-9
    35# thruster (shldve did a bit more weight just really trying to work on my form!!)
    Burpees

  10. White Blake says:

    Strength- Bulgarians @20# traps @15#

    Metcon- 7:17 @115#

  11. ML Day says:

    Trap strength
    #8 had to work to not turn
    BSS
    #10

    Metcon
    5:41 @ #80

  12. Mark G says:

    Strength
    Done

    METCON
    6:35 @ 95# thrusters

  13. Shea says:

    Strength: BSS with 15# db’s and trap 3 raises with 10# db
    Metcon: 7:29 with 80#

  14. Marcia Jo says:

    Strength:
    Bulgarian Split Squats; No weight first round, 33# bar last 2
    8# Trap 3 Raises

    Metcon: 9:47
    75# thrusters

  15. Gary C says:

    Bulgarian split squat 25#,20#,20#, traps 8,5,5. Squat thruster 95#then dropped to 65#fire last two. Should had done 75 or 80. Time 8:20

  16. Bobby says:

    BSS: 75# BB on back
    Trap raises: 20# DB

    WOD: 5:23 Rx

    WOD attempt #2 with 1830 class: 3:48 w/ 95#

  17. Joy says:

    10 Bulgarian Split Squats/leg: no added weight, just body weight
    10 Trap 3 Raises/arm: 10#

    Metcon: 6:35
    15-12-9
    Thrusters 50# (probably should have gone up a little on weight)
    Burpees

  18. Patrick says:

    Strength performed

    Metcon 7:37 @95#

    Thrusters make burpees look like a walk in the park!

  19. Adam says:

    80lb BSS
    15lb Trap

    6:27 metcon

  20. Luke says:

    Metcon – 7:25

  21. Matt Z. says:

    Metcon – 5:25 on 11/7 after team WOD.

  22. Brett Christensen says:

    @ CrossFit FXT:
    B: Metcon (Time)
    2 Rounds for time
    20 Hang Cleans: 155 * 20/155 * 11/135 * 18/115 * 20
    rest as needed to keep unbroken
    30 Wall Balls: all they have is 20s so both unbroken
    rest as needed to keep unbroken
    30 KB Swings: 70 * 30/70 * 28/53 * 30
    Total time: 30:40

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