2015 December 23 WOD

Posted: December 23, 2015 in Uncategorized

Christmas Schedule
TODAY, 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)

Strength

20 minutes to complete
5×3 Deadlift
Compare to November 24

Metcon

AMRAP 15
10 Ground to Overhead (135/95)
100 Meter Run*
10 Burpee Pull-Ups
100 Meter Run*
*In the event of rain, we will sub 50 high knee single unders for each run.

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Comments
  1. Justin Harrison says:

    DL 5×3 up to 365#
    Metcon- 3 rds Rx; all snatch singles

  2. Jesse G says:

    DL: 225/225/245/265/265

    2+10+100m+7
    115 C&J

  3. Tim C says:

    DL: 185/225/275/275/305

    3 rnds, 115 C&J

  4. jks says:

    DL 155/225/245/265/285/305
    AMRAP 105# 2+10+run+1

  5. Tanya says:

    173×2/183/193/203#

    3+8 75# C&J
    first few reps at 80# but shoulders/arms so sore from last few wods. Rest day here I come.
    Merry Christmas friends!

  6. jduse3 says:

    Strength
    Deadlift 5×3
    155, 225, 245, 265, 285 PR
    305 twice, but stopped because the building was spinning and floor tilted. Jeff was there to catch me but looked concerned…
    Metcon
    Amrap 15
    95# floor to sky, run 100m, Burpee bar jump overs x 12, run 100m
    3 rounds plus 3

  7. Kim says:

    Strength -TnG105#/115#
    Dropped at the top & reset135#/155#/165#
    Metcon:3+3 @65#

  8. Kimberley says:

    Strength
    DL 105/115/125/135/145

    Metcon
    Amrap 2+10+15 high knees
    55#
    Burpees/lat activations

  9. Mark G says:

    Strength
    255,275,295,295,305pr

    METCON
    3+2
    115# H2O
    SH high knees

  10. H2 says:

    @home
    Strength only: 95/115/130/145/155 tried 160# twice .. got one rep each time

  11. Bobby says:

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

    AMRAP: 3 + 5

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

  12. Rob H. says:

    Strength
    225/255/275/300/315
    Metcon Rx
    2rds +10+35
    Form not good on G2OH (shoulder mobility)
    I WILL strip weight from now on to keep form.

  13. Matt Z. says:

    315 365 405 425 445
    3 + 10,50,1

  14. Lucas Holland says:

    DL – 405×3/425/435
    Amrap – 3+10+50+10
    5 sets of 4fs+8bs @175
    hspu work

  15. Brett Christensen says:

    DLs: 405/425/405/425/405
    WOD: 1 round + 10 + 50 + 10 + 10. The high knee jump rope was a pretty big mid wod learning curve.
    Snatch: 95/135/155/175/185/195/210 PR/215 failed 3 times.

  16. Blake says:

    Strength- 275/335/355/385 felt a burn in my back on the second rep so just dropped

    Metcon- 3+10+26 Rx

  17. Rachael says:

    Strength: 193,213, 223,243,263#
    Metcon: 3+6 (all snatches)

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

    DL: 275/335/385/405/385

    Metcon:
    3 rnds +10
    50 HKSU’s
    yep those suck

  19. Luke B says:

    275-315-335-365-365-405

    Metcon: 6 burpee PU into 4th rd
    (Cleansnatches & snatch and jerks) I was back and forth between the two lol. Jump ropes had my lungs like woah!

  20. Megan says:

    Worked up to 195# and focused on form improvement

    3 +2 scaled
    1 rd with clean and jerks lat activations all rds and cleans only other rds. Shoulder is sore and tight from yesterday .
    All high knees

  21. Wilks says:

    DL- 225/255/275/300/315
    Metcon – 3+3

  22. Cara says:

    Strength: 195# – 10# pr

    Metcon: 3+1 @ 85#

  23. Marcia Jo says:

    Strength: 125/155/185/205/210 PR

    Metcon: 2 rounds + 10 + 6
    85# clean and jerks
    30 jumping squats
    burpee-Lat activation on the bar
    30 jumping squats

  24. Jim says:

    @home
    DL 135,225,295,305,315
    AMRAP
    3rnds +10 95c&j

  25. Jennie says:

    Made up DL on 12/24
    173/203/223/243/253pr

  26. Shea says:

    @ home We’d
    Strength: Deadlifts 155/165/175/185/200
    Metcon: so embarrassed I didn’t get 3 rounds!
    2+10+50 high knee jump rope (subbed for 100m runs)+10
    85# G2O (was tough/slow-did about 5@95# & had to drop; burpee PU slow–had to do max vertical jump to reach my PU bar😩)

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