2015 November 6 WOD

Posted: November 6, 2015 in Uncategorized
Metcon

4 rounds of 4:00 for max rep pull-ups
Row 500 Meters
20 Wall Balls
Pull-Ups x Max Reps
4:00 rest between rounds

Strength

3×8 Bench Press

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Comments
  1. Jesse G says:

    62 pull-ups
    500m row/20# WB
    20/13/13/16

    Cautiously tested out the shoulder with some light bench press
    95/115/115

  2. Kent says:

    Metcon:
    31 pull-ups – mainly kipping, a few jump assist.
    400m runs, 12# WB

    Strength:
    BP: 95×8; 115 x 8; 135 x 6

    It’s Friday!

  3. Lucas Holland says:

    Metcon – 71 pull ups
    Row – 500m 30# wb
    23/16/16/16
    After 6 a.m. class
    bench press 3Γ—8
    2@185 / 1@205

  4. jks says:

    Metcon 36 Jumping PUs / 14# WB / Rowed
    BP 4 rnds of 8 @ 105/105/110/110

  5. Cara says:

    Metcon: 31
    Rowed first round, ran remaining rounds.
    14# WB – Rd 1 15/15, Rds 2-4 unbroken
    4/9/10/8 – 1st round I tried to use the tall bar and I just cannot do pull-ups very well on them. Moved to my normal bar for remainder and felt much better.

    Only rested 2 minutes between rounds 2-4 because I had to get out of there early today. No time for strength.

  6. Kimberley says:

    Metcon 29 total reps
    Runs
    10# WB 20/20/18-2/10-10
    RR 10/9/6/4

    BP
    45/50/55

  7. White Blake says:

    Metcon- 20# wb and run 102 pull-ups

    Couldn’t do strength due to work

  8. Gary C says:

    Row,run,run,row 20#wb, pullup 12,10,5,3, bench press 135,155,165 pr

  9. Groves says:

    Metcon: Total of 46 pull ups. Row. All wall balls unbroken which is a huge mental and physical thing for me.

    Strength: 3×8 Bench Press 155/175/205

  10. Bobby says:

    WOD: 109 Rx – 32/23/25/29 – WBs unbroken – rowed.

    BP from floor 3×8: 135/155/175

  11. Sara M. says:

    Metcon
    3 rounds of 4:00 for max rep ring rows
    Row 500 Meters
    15 Wall Balls @ 10#
    Ring Rows x Max Reps
    4:00 rest between rounds
    12/6/0
    Total: 18😞

    Humbling… Rowing and wall balls are not my forte. Especially after a 4 month hiatus😬 At least my rowing form is still up to par! I is just slow πŸ’πŸ‘πŸ˜‰ Last round I finished wall balls with 3 seconds left on the clock. Time ran out when I just got to the rings.

    No strength – Shoulders/arms are smoked. Slowly getting them strengthened up again.

    Post wod – Mobility of shoulders/pec muscles

    It was great to see my 4:30 peeps again! πŸ˜€ Whooooooo!

  12. Wilks says:

    Metcon: 95 pull-ups
    27/24/21/23
    20#wb unbroken
    Run x 4

    Strength:
    155/175/185

  13. Bob says:

    Metcon: 37 pull-ups
    Row, 20# med ball
    Strength: 135/155
    called it quits after two sets

  14. Justin Harrison says:

    60 PUs with row
    No BP today

  15. Matt Z. says:

    26 22 21 20 – 89
    135 185 195

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

    Metcon: Row/20# WB
    1:56 row/33 pu
    1:58 row/26 pu
    2:06 row/22 pu
    2:08 row/25 pu

    All WB unbroken.
    total: 106

    Floor press: 135/185/205

  17. Jennie says:

    Alone before 430 class

    3 rounds with only 2 minutes of rest between
    Row/22
    Run/23
    Row/14
    59 reps

    Had about the same time for pull ups every round, just barely escaped pukie in round 3…mostly bc of the 8 donut holes pre wod…

  18. Shea says:

    Metcon: well it’s official (again), I hate rowing! Ran 1 & 2, rowed 3 & 4 (just to challenge myself πŸ˜‚; 14# ball
    17/14/9/8 (row rounds were brutal)
    48 total
    BP: 72×3 (arms done!!)

  19. Kim says:

    Metcon:
    30 pull ups
    Row:5/run:12/run:9/row:4 @12#wb
    Rowing kicked my butt
    Strength:
    53#/63#/73#Γ—5

  20. Brett Christensen says:

    @ CrossFit FXT:
    16 Minute AMRAP
    1 Rope Climb
    5 DL (60% of max)
    2 Rope Climb
    10 DL (60% of max)
    3 Rope Climb
    15 DL (60 % of max)
    continue to add 1 climb and 5 DL each round until time expires
    4 rounds + 8 @ 275 = a little over 60%

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