2015 December 22 WOD

Posted: December 22, 2015 in Uncategorized

Christmas Schedule
Wednesday 12/23 – 5AM, 6AM, 5PM, 6PM classes only
Thursday 12/24 – Open Gym 8AM-9AM
Friday 12/25 – CLOSED
Saturday 12/26 – 9 AND 10:30 classes (we WILL have yoga)

Squat

15 minutes to complete
5×6 Front Squats
3 second descent, 1 second pause, explode up
Compare to December 16

Metcon

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:50/56c

    135/135/155/165/175

    20# wb 25/28/24 = 77
    PU 24/20/23 = 67
    20″ box steps 18/22/24 = 64
    Total 208

  2. Kent says:

    FS: 75-105

    Metcon: 208
    Wb:12#: 83
    Pu’s: 60
    Box step overs: 65

  3. Tim C says:

    FS: 135 x 3, 145 x 2
    Metcon :
    WB 20# 30/31/30; 91
    PU 20/19/17; 56
    BJ 24″, 18/18/18; 54, steps

  4. jks says:

    FS 95/95/115/125/135
    Metcon: 197
    WB 14# 27/27/27
    PU 28/21/19
    Bx Stps 24″ 16/16/16

  5. H2 says:

    Squat: FS 45/55/65/55 workin on form 😁😁😁
    Metcon:
    WB(10#) 26/28/27 – 81
    PU(on knees) 22/22/20- 64
    BJ(16″ jump on jump off) 14/15/17- 46
    Total reps-191

  6. TFavara says:

    FS: 95#

    WB 31UB/29/27 = 87 14#
    PU 23strict as poss/23/20 = 66
    BJO 19/22/21 = 62 20″

    Total 215

  7. Melanie says:

    Squat
    15 minutes to complete
    5×6 Front Squats 55#
    3 second descent, 1 second pause, explode up

    Metcon
    Three sets for max reps of:
    60 seconds of Wall Ball Shots 65
    Rest 60 seconds
    60 seconds of Push-Ups 46
    Rest 60 second
    60 seconds of Box Jump-Overs 36
    Rest 60 seconds

  8. Wilks says:

    FS: 135/135/155/175/200×5 (lost grip on 6th)
    Metcon:
    WB – 31/26/25 – 82
    PU – 31/25/25 – 81
    BJO – 15/16/17 – 48
    Total – 211 reps

  9. Brett Christensen says:

    @ CrossFit Mama’s house
    I did Fridays main site WOD
    Hang Squat Cleans
    5-5-3-3-3-1-1-1-1
    165/185/205/215/225/235/245/260 pretty sure that’s a PR/275 failed 3 times
    Snatch: work up to something heavy and if it feels good go for 1RM
    115/135/155/175/195 failed once 2nd was solid/210 failed 3 times/205 failed once.

  10. Jay says:

    Worked a little on FS wrist started bothering me so I worked on BMU.

    Metcon
    WB 30/25/26 – 81
    PU 28/23/25 – 76
    BJO 26/23/22 – 71 I did steps

  11. Shea says:

    Strength:
    Front squats at 95# across
    Metcon:
    WB 25/25/25
    PU (super strict) 21/23/23
    BJO 20″ 23/23/24
    Total 210

  12. Kim says:

    Strength: 85#across
    Metcon:
    WB @14#- 25/20/21
    Strict as possible- 13/12/12 hardest for me.
    BJO @20″ -20/20/23
    Total:164

  13. Rob H. says:

    Strength
    135/155/165/ 165×5/ 165×4
    I didn’t want to sacrifice form for reps on last two sets.
    Metcon rx
    62/93/51= 206 total
    Still learning to pace/strategize better on Metcons :/

  14. slchampine says:

    FS: 135/155/165/185/165

    Metcon:

    WB: 30/30/32=92 reps
    Pushups:33/33/22=88 reps
    Box Jump Overs: 19/22/23=64 reps

  15. Blake says:

    Strength- 135×2/155×1/175×2

    Metcon- 81/89/68= 238rx

  16. Jennie says:

    Squats with 630
    Same as 12/11
    85/105/115/125/125

  17. Lucas Holland says:

    FS – 3 sets @135/155/175
    Metcon – 250 rx
    Wb – 33/34/32 = 99
    Pu – 27/25/22 =74
    Bjo – 25/25/27 =77
    extra
    Bench 3×5 @185 did 1 set @225 with help

  18. Bobby says:

    Tempo FS: 135/160/180/210/230 – last few reps were no where near exploding.

    AMRAP: 245 Rx
    Wall balls: 99 – 34/31/34
    Push-ups: 76 – 32/21/23
    BJ overs: 70 – 23/21/26

    Bench press: 3 x 5 @ 135#

    Extra: 20 strict muscle up practice reps with the harness thingy.

  19. jduse3 says:

    Strength
    Front Squat 5×6
    95, 115, 135, 145, 155×4.
    You can tell I’m new, this is my second PR at this movement this month.
    Happy to be here.
    Metcon
    Wall balls 15# 74
    Strict push ups. 60
    Box Jump Overs @ 20 in. 45

  20. Matt Z. says:

    185 205 205 225 dropped #6, 205
    90
    102
    68
    =260

  21. Luke B says:

    Front Squat:
    135-160-180-205-230

    Metcon: 82/90/75

    Bench Press:
    3×5 @225

  22. Carrie says:

    Strength @ 45/50/55/55/60
    Metcon – 58 / 39 / 37
    8# wb
    16″ box step up and over

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

    FS: 135/155/165/185/195

    Metcon:
    WB: 30/25/23
    PU: 48/34/30
    BJ: 31/30/32
    Total: 283

  24. Megan says:

    85/105×4

    79/58/80
    15 # ball
    Rx pushups
    All jump overs 20″

  25. Cara says:

    Posted earlier, but don’t see it so I obviously didn’t hit Post Comment. 🙄 Not sure of my exact numbers.

    Strength: worked up to 85#

    Metcon
    20″ BJO: 20/21/21=62 jumped over each time
    14# WB: 25/25/25=75
    Push-ups (mostly roll ups): I think total was 40 something?

  26. Marcia Jo says:

    Strength: 65/75/85/95

    Metcon: 56/56/63
    Jumped over a bench for first 2 rounds, step ups for the last round; shin was hurting 😑

  27. Bobby says:

    DL: 275/315/335/365/295/305/315

    AMRAP: 3 + 5

    Snatch: 95/135/155/175/185/195/210ffff oh so close.

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