2016 March 22 WOD

Posted: March 22, 2016 in Uncategorized

Skills
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Metcon
For time:
Row 50 Calories
50 Kettlebell Swings (72/53)
Run 800 Meters

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Comments
  1. Nickhayes says:

    Seth
    Prewod 1500m row

    2&4 subbed ghds
    4/25/10
    5/25/14
    5/20/10
    4/18/15
    5/19/11

    12:17
    1 pood 1 arm kbs

  2. Lucas Holland says:

    Skill Work
    MU – did not happen today
    Push Ups – 22/20/16/16/16
    T2B – 5/7/9/9/10

    Metcon – 8:43 rx
    Then
    Bike
    50 cals
    1 min rest
    40 cals
    2 min rest
    50 cals
    1 min rsst
    30 cals
    2min reat
    50 cals
    1 min rest
    20 cals
    2 min
    50 cals
    1 min
    10 cals

  3. bbevis says:

    Sore from 16.4 yesterday

    Strength – Forgot to write my reps down
    Green bend chest to bar
    Push Ups
    Toes to bar

    Metcon: 11:38
    Row 50 Cal
    Kettlebell swing 25#
    Run 800

  4. Luke B says:

    MU: 5/5/5/3/3
    PU: 18/15/15/12/12
    TTB: 12/12/10/8/8

    Metcon: 11:00 Rx

  5. Haley says:

    Skill work:
    Worked chest to bar with bands, stayed pretty strict with my push-ups and did knees to chest. Didn’t have very many rounds because my hands felt like they were gonna split open every time I grabbed the bar.

    Metcon:
    12:30, row, 25# KB, and run.

  6. Justin Harrison says:

    Skill work completed; pulley assisted strict MU work

    Metcon- 9:41 Rx

  7. Jennie says:

    6AM
    Skills only
    MU – 2 rings/0 rings/0 bar/1 bar/0 rings
    (My left arm is really really hurting today)
    Push-Ups – 21/15/11/13/11
    T2B-16/10/10/9/10

    No metcon at 6.

  8. Tim C says:

    Skill worked completed w/ ring dips and pull ups for MUs.

    Metcon: 11:05, 53# KB

  9. Mark G says:

    Strength
    GHD
    Push-ups
    V-ups

    METCON
    10:04
    52# KB

  10. Cara says:

    Skill
    Tried to stay strict on push-ups
    T2B some on rings some on bar
    Attempted muscle ups in band. Couldn’t get any today. 😒

    Metcon: 11:33 rx’d
    Went in backwards order.

  11. Bobby says:

    Pre WOD: mobility

    WOD: 10:02 Rx – kept row pace between 1100-1400 – 72# KBS 30/10/10 – started run at 5:06 mark – run hurt – back locked up again.

  12. Blake says:

    Skilz-
    Mu-R2/B5/R1/B3/0
    Pu-15/13/13/12/14
    T2B-11/10/6/8/10

    Metcon- 12:06 rx

  13. Marcia Jo says:

    Skills: did it

    Metcon: 12:55
    Row
    43# KB
    Ran

  14. jkb says:

    5 sets, 30 sec work/30 sec rest, max reps
    Pull-ups medium green band 5/5/4/3/5
    Push ups to plank (no knees!) 8/7/8/7/8
    Supine 13/11/12/9/10

    Metcon in 12:20
    50 cal row (4:20)
    50 KB, yellow (7:20)
    Run 800m

  15. Megan says:

    Skills
    Kipping pull ups 3 rds 7-10 reps
    2 rounds ring muscle up progress

    Push-ups 10 4rds skipped 1rd to save a ladybug

    t2b 13/11/10/10/10

    Metcon :15:00 53# full swings with lots of breaks . Ran both times

  16. Joshua G says:

    Made my first bar muscle up today during skills!!!!
    Most of the PU’s came in 10 rep sets. Only got four or so T2B per round.

    Metcon: 11:39, 50# KB
    Ran 800m first, rowed 1000m last

  17. Grant says:

    11:42 72# Russian

  18. ML Day says:

    Average Joe Crossfit (Navarre Beach)

    Amrap 13
    30 kbs #35
    30 ab mat SU
    15 cal assault bike

    3 rds + 30 + 25

  19. Joy says:

    skills:
    Five sets for max reps of:
    30 Seconds of Muscle-Ups: worked on strict pull ups with small blue band
    30 Seconds of Push-Ups
    30 Seconds of Toes to Bar

    Metcon
    For time: 11:51
    Row 50 Calories
    50 Kettlebell Swings: 30#
    Run 800 Meters

  20. Carrie says:

    Skills:
    30.seconds of muscle ups – worked on seated ring rows
    30 seconds of push ups – roll ups but tried to be stricter than normal
    30 seconds of toes to bar – mix between v-ups and hanging knee raises

    Metcon: 11:20
    Row 50 calories
    50 KB swings @ 30#
    1 mile bike

  21. Nichole Dyer says:

    10 little band pull ups and working on negatives
    20 strict push ups
    25 Toes to Bar

    Metcon-10:41
    50 cal row
    50 KBS #35
    1.00 mile bike

  22. Elisabeth says:

    Skills:
    Seated ring rows 5/5/4/4/3
    Push ups 5/4/5/4/4
    Knee raises 9/6/8/6/6

    WOD 14:36 20# kb

  23. Kim says:

    Skills complete – c2b maybe got 1, strict pushups 7, worked on T2B kip/swing
    Metcon 10:44 Row/35#/bike

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