2016 February 13 WOD

Posted: February 13, 2016 in Uncategorized

Our teams for Friday Night Lights! Starts in 2 weeks!
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AMRAP 8:
7 Burpees
7 Thrusters (155/105)
7 Chest to Bar Pull Ups

–Rest 3 minutes–

AMRAP 8:
9 Box Jump Overs (24/20)
9 Push Press (155/105)
9 Ring Dips

–Rest 3 minutes–

8 minutes of:
Row 1000 meters or bike 1 mile (or get as far as you can in 4:00)
At 4:00 mark, complete AMRAP 4:
30 Double Unders
10 Toes to Bar

Compare AMRAP 4 to November 10, 2015

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Comments
  1. Mark G says:

    3 AMRAPs
    4/3+9+9
    1000m 3:55
    2rds + 20 sec DU attempts

  2. Kimberley says:

    Set 1: 4+2
    45# thrusters
    RR

    Set 2: 3+9+5
    55# PP
    12″ box step
    Push-ups on knees- focused on keeping elbows tight into ribs

    Set 3: 845M+ 2+ 10 secs of attempts

  3. slchampine says:

    9 reps BJO/push press #105/9 pushups
    4 rds + 7

    Row 1j
    30 seconds of rope whipping
    10 t2b
    2 rds

    7 reps burpee/105#/ thruster/c2b pull ups
    3 rds +2

  4. Matt Z. says:

    3 + 7,4
    3 + 9,5
    3 + 30,8

  5. H2 says:

    TEAM LUCAS! 😎 Woooooo!!
    Metcon:
    Rd 1: 4+7 @45# (last round)
    Rd 2: 4+6 @53#/16″ box jumps
    Rd 3: 3+:15 sec du work/knees to chest
    (Row @4 min was 920m)

  6. Samuel day says:

    1st amrap:
    2+7+7+3
    115 at first and then 105

    2nd amrap:
    2+9+3

    3rd amrap:
    2
    Got done with the 1 mile bike with a minute left, did 60 single unders on the first round and then did double unders the second time (yay!).
    So dhydrated from being sick…

  7. ML Day says:

    Amrap 1
    3 rds+4
    #85 and chin to bar

    Amrap 2
    4rds+9
    Jump over bar (ankle), dips with tiny band, #85

    Amrap 3
    Bike 1 mile 3:29
    3rds + 6 rx

  8. Sara M. says:

    AMRAP 8: (last set)
    7 Burpees
    7 Thrusters (40#)
    7 Ring Rows (as parallel to floor as possible)
    3+6

    AMRAP 8: (**started here**)
    9 Box Jump Overs (20″-jumped all the way over)
    9 Push Press (45#)
    9 Box Dips
    4+6

    8 minutes of: (2nd set)
    Rowed 4:00 (don’t remember distance😬)
    At 4:00 mark, complete AMRAP 4:
    30 Double Unders
    10 Knees to chest
    3+30

  9. Jennie says:

    10:30 class

    Started on WOD 2
    3+9+1 RX

    WOD 3
    Bike 1 mile, rest ~30 seconds
    3+30

    WOD 1
    3+3 RX

    Push press was hardest to maintain RX’d

  10. Shea says:

    lost my paper 😦
    started on wod 1: 4+rounds 80# thrusters, mostly C2B, but did 2nd round chin over
    wod 2: 3+ rounds with 20″ BJO, 80# PP and strict push ups
    wod 3: bike 1 mile in 3:23 (I remember that bc it was miserable) and I think I wrote 2+30+1, but not sure if I missed a round–maybe not because I did not have much left in the tank at that point.

  11. missychamp2016 says:

    AMRAP 8: 2+7+7+6
    7 Burpees
    7 Thrusters (45#)
    7 Ring Rows

    –Rest 3 minutes–

    AMRAP 8: 3+9
    9 Box Jump Up & Overs (16″)
    9 Push Press (55#)
    9 Push ups

    –Rest 3 minutes–

    8 minutes of:
    Row 1000 meters or bike 1 mile (or get as far as you can in 4:00) (771m)
    At 4:00 mark, complete
    AMRAP 4: 1+6
    1:00 Double Under Practice
    10 Toes to Bar

  12. Joshua G says:

    Note to self: never eat a bacon, egg, and cheese croissant from Starbucks an hour before CrossFit. It, er, messes with things…

    Anyhoo, my order for the AMRAPs was II, III, I

    II — 3 + 13; 25″ box, 95# push press (a bit much), toe assist. ring dips
    III — 2 + 0; 860m on row, DU failed due to crappy/short rope, knees to chest on 2nd round
    I — 2 + 0; 95# thrusters (again, bit too heavy), chin over the bar kipping pull-ups

  13. Melanie says:

    AMRAP 8:
    7 Burpees
    7 Thrusters (65)
    7 ring rows
    3 rounds + 5
    –Rest 3 minutes–

    AMRAP 8:
    9 Box Jump Overs (16)
    9 Push Press (65)
    9 Box Dips
    3 rounds
    –Rest 3 minutes–

    8 minutes of:
    Row 1000 meters or bike 1 mile (or get as far as you can in 4:00)
    At 4:00 mark, complete AMRAP 4:
    30 Double under attempts
    10 Toes to Bar
    Rowed 830 meters + 2 rounds+30 sec

  14. Patrick M says:

    AMRAP 8:
    7 Burpees
    7 Thrusters (95)
    7 pull ups
    2 rounds + 5
    –Rest 3 minutes–

    AMRAP 8:
    9 Box Jump Overs (20)
    9 Push Press (115)
    9 Box Dips
    3 rounds+9+1
    –Rest 3 minutes–

    8 minutes of:
    Row 1000 meters or bike 1 mile (or get as far as you can in 4:00)
    At 4:00 mark, complete AMRAP 4:
    30 Double under attempts
    10 Toes to Bar
    Row 1000m in 4:01
    2+30

  15. Cara says:

    3 mile run in 21 degree weather…ew! 26:30 ish
    First time running distance since Utah.Not too shabby!

    Yoga

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