OPEN GYM 8:00-9:00

Posted: December 24, 2015 in Uncategorized
Metcon

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14)
10 Ring Dips

Strength – Time Permitting

4×5 Bench Press

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Comments
  1. Wilks says:

    Merry Christmas everyone!
    Metcon:
    14:16rx
    Extra stuff:
    HBBS – 225×10/275×5/225×10

  2. Jennie says:

    Made up yesterday’s DL’s first then did today’s Metcon
    11:38
    Run 800
    WB unbroken every round
    1 round of ring dips, 4 rounds of situps
    Resting shoulder.

  3. Matt Z. says:

    10:45
    Thanks for the push Lucas.
    Jerk, snatch, muscle up work.

  4. slchampine says:

    14:40’ish
    Substituted pushups for ringdips

    5 x 3 strict press

    95/105/115/125/135

  5. Lucas Holland says:

    10:38 rx
    snatch and jerk work

  6. H2 says:

    Metcon: No clue what my time was 😁
    Ran loop with other Heather/ 10# wb & box dips for 2 rds & push ups for last 3 rds
    Plus Ab work with Heather & Melanie

    Merry Christmas CF fam!!! 🎅🏼🎁🎄

  7. Melanie says:

    Metcon
    For time: 18:00
    Row 1000 Meters
    immediately followed by…
    Five rounds of:
    20 Wall Ball Shots (10)
    10 push ups

    Then 2 sets of 25 sit-ups with 10# wallball

  8. Scott Gatlin says:

    Deadlifts up to 275, a healthy sixth grader less than my pr.

    Then a partial Helen.

    MurMur Chrissmas!

  9. Kent says:

    Ran the loop- 950m
    Then 3rds of
    20 sit-ups, 10 ring dips

    Strength – Deadlifts 115/185/235/265. Failed @ 285.

    Merry Christmas, CFJackson!

  10. Shea says:

    Late post
    Metcon–19:09–Ran 1000m, 15# WB & all ring dips without assist. I did not get full range on all of them, but this was more challenging than assisted RD for me & took me awhile! Could only do 1-2 at a time.
    Post wod ab work w/Monte

  11. Cara says:

    Rowed and then only had time to get 3 rounds in.

    14# WB & Box dips

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