2015 December 21 WOD

Posted: December 21, 2015 in Uncategorized
Skills

20 minutes to complete 3 sets, not for time, of:
3-5 Bar Muscle-Ups
5 Dumbbell Snatches/arm
30 Unbroken Double-Unders

Metcon – “Helen”

3 RFT:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:25/114c

    13:22
    500m row
    Small band pull-ups

    Postwod 1k row 4:41/57c

  2. Jesse G says:

    Bar MU by round: 1 + several fails / 3 / 3 – Had to switch to the Speal bar for a better grip on rounds 2&3
    50# DB snatches
    3 x 30 UB dubs – had to restart once on 2nd round, twice on 3rd round

    Helen – 13:09 Rx (PR by 20 seconds)
    UB on KB for 2 rds, UB on pullups for 1 round

  3. Kent says:

    Skills
    Chest to bar, ring dips: 3-5 per rd
    Db snatches: 25#
    DU’s worked 2 min each rd- 4 in a row was the max

    Helen: 13:30
    400m run, 35# kb, jump assis pull-ups

  4. jks says:

    Kipping PUs 4 each rnd
    DB 30# 2rnds /35# 1rnd
    DUs 20 each rnd … no unbroken
    Helen 16:31 Ran inside / 45# KB / Kipping PUs

  5. H2 says:

    Skills: 20# db/ worked on du-Gettin better

    Metcon: 12:24
    Ran inside (9 wall touches=400m)
    30# kb/ ring rows

  6. Melanie says:

    Skills
    20 minutes to complete 3 sets, not for time, of:
    6 banded pull ups and 6 ring dip holds
    5 Dumbbell Snatches/arm #20
    60 single unders

    Metcon – β€œHelen” 13:46
    3 RFT:
    Run 400 Meters
    21 Kettlebell Swings (30)
    12 ring rows

  7. Jay says:

    Skill: Worked on BMU with smallest band and almost got one again without the band.
    DB snatches and DU work
    Helen
    11:55 not a PR but I will take it! Felt good today.

  8. Rob H. says:

    Skills
    DUs =need work I could get 8 in a row with good form then everything breaks down :/
    Bar muscle up= first time to try….attempted several but need more skill work and shoulder flexibility to progress.
    Dumbbell snatches 50#
    Metcon “Helen” 10:24 Rx

  9. Monte says:

    3,3,3 Bar MU’s
    25# db snatch
    21,15, 28 DU’s

    Helen 13:55 rx

    Coughed up lung: 1

  10. Tim C says:

    Skill Work:
    StrictPU w/ ring dips: 6 per rd
    Db snatches: 40#
    60 SUs ea rnd

    Helen: 14:23 Rx

  11. Joe says:

    Strength: Ring Rows for MU’s
    40# DB Snatch
    Du’s need work

    Helen: 13:35 with band on PU’s

  12. Brett Christensen says:

    @ Metabolic CrossFit
    15 min to go for a 1RM FS
    95/135/205/225/245/275/295/315 maybe a PR/ 325 failed in the toes and ran out of time.
    6 RFT w/ 30 min cap
    400m run indoors = 6 laps around the box
    5 Squat Clean Thrusters @ 155/105
    12 C2B
    15 burpees
    I was pretty smoked and couldn’t catch my breath so I only got a lap and a half into the 6th round. Also, I lost my lap count on round 3 and ended up running 7 laps there.
    @ CrossFit Mama’s house not for time just working
    Unknown distance run up and down the street = somewhere around 1-1.5 miles
    50 pistols
    30 squat snatches @ 80% = 165 goal was 0 fails and I only missed at 9 & 29.

  13. Mark G says:

    Strength
    Attempt 1 MU

    DB 40
    DU attempts for 2:00

    METCON
    12:41
    45# KB

  14. Kimberley says:

    Skill
    Banded pull-ups
    15/20# DB snatch
    DU work- got a couple consecutive, more work to do

    Helen 14:24
    Rowed
    25# KBS
    RR

    About 3 mins faster than my prev (last July, right after I started)–and 10# heavier!!

  15. Joshua G says:

    On the skills, I focused on practicing kipping pull ups (I have the theory down, but it needs a bit of practice), used 30# DB, and practiced my double unders. The most I got on the latter was 3 and by the end I could consistently do two before messing up.

    Helen: 11:29
    Ran, 35# KB, RR

  16. Luke B says:

    All MU unbroken
    70-85-100 snatches
    DU

    Helen: 9:59 Rx

    Back Squat:
    3×5 @295

    RipStick practice for 10min (it’s all in the hips)

  17. Lucas Holland says:

    MU – 1.1/1.1/2 unbroken pr
    DB Snatch – 70/85/100
    DU’S – All sets unbroken
    Helen – 10:28 rx 2 sec pr
    5sets of 4fs+8bs @225

  18. Wilks says:

    Skillz:
    Bar MU’s 3×3
    65# DB
    Couldn’t pull off the unbroken DU’s.
    Helen: 11:10rx (4 second pr!)

  19. Yin Blake says:

    Strength-
    5/5/5 unbroken bar muscle ups
    65/65/70 snatch
    30/30/30 broken but like 15 unbroken each round

    Metcon- 10:20 rx

    Extra- worked up to 1 rm back squat got 325 but it wasnot below parallel so 315 is my new pr

  20. Cara says:

    3 tiny band, tiny kip pull-ups
    25# DB Snatches
    Dubs

    Metcon: 13:32 rx’d
    All kbs unbroken

  21. Marcia Jo says:

    Strength/skill:
    3 seated pull-ups on the rings
    25/30/35# DB snatches
    30 broken DUs

    Helen: 13:13
    Row
    35#
    RRs

  22. TFavara says:

    @630pm

    3 strict PU per rd. few other attempts, weak here
    DB snatch rt arm 20/25/25. Lt 25/30/30
    DUs

    11:08 rx. 18 sec PR

  23. slchampine says:

    Helen – 10:24

  24. Kim says:

    Strength
    3 C2B attempts with less kip
    30# db snatches
    30 dubs
    Metcon: 12:41 rx. & a 20-30sec PR!

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

    Strength:
    5 bar MU’s per rnd
    DB snatch: 70/85/100
    DU unbroken

    Metcon:
    12:47
    w/ 72# kb swings

  26. Johnstone says:

    10:29 Rx

  27. Carrie says:

    Strength:
    3 rr from the ground seated
    25 # DB snatches
    DU attempts

    Helen – 14:34
    Subbed 400m row for run
    20# KB
    Ring rows

  28. Shea says:

    @ home on 12/21
    Skills: PU/toe assist RD, 25# db snatch, & I only got one round (the last one) of dubs UB w/green handle rope
    Helen: 13:30 w/480m runs, 35# kb & kpu

  29. Megan says:

    I showed up and worked out 😩

  30. […] 3 RFT: Run 400 Meters 21 Kettlebell Swings (53/35) 12 Pull-Ups Compare to December 21, 2015 […]

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