2016 July 30 WOD

Posted: July 30, 2016 in Uncategorized

ROMWOD at 8!

Happy Saturday!

30 Calories
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 Overhead Reverse Lunges (95/65)
30 Sumo Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calories

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Comments
  1. Mark G says:

    18:29
    30 cals row
    30 box jump over 20″
    30 power snatches 75#
    30 reverse lunges 40# KB each hand
    30 sumo DL high pulls 75#
    30 box jump overs 20″
    30 cals row

  2. Blake Stegall says:

    18:56rx

  3. Jay says:

    20:16
    600m runs
    Box step overs I subbed FS for the lunges

  4. Brett Christensen says:

    ROMWOD
    WOD: 16:55
    Clean pulls 3×2 @ 90% = 250
    Clean pulls 3×2 @ 95% = 260
    Powers snatch 3×5 @ 70% = 150
    Snatch High Pulls 3×5 @ 70% = 150
    Snatch Push Press + OHS 5+1 × 5 @ 70% = 150

  5. Matt Z. says:

    17:54 with 600 meter runs on each end.

  6. Jim D says:

    23:23 600m runs, 40# KB each hand reverse lunges

  7. Jennie says:

    Romwod, coach, wod between classes

    16:52
    Bike 30 calories on each end
    1st bike took 1:45, 2nd took 3:00 :/
    I died a little.

  8. Tanya says:

    18:37
    Rows
    15/15 steps/jumps 20″ both rounds
    65#
    back rack lunges instead of OH due to shoulder/trap/midline fatigue

    Certainly enjoyed the cooler less humid morning = I could breath

    Post ROMWOD

  9. jkeel 42/5'9/175ish says:

    ROMWOD…

    Metcon: 17:43 (started 2 min late)
    Screwed up and did some unnecessary power snatches.
    Rxd w/ row

    Heavy bag work.
    5/7 unbroken ring HSPU.
    1 legless peg board ascent.

  10. Scott Gatlin says:

    400m runs
    Scaled to half rep count w pvc
    12:something or 17:something

    I never gave range of motion a second thought. Now it’s all I think about…

  11. Kim says:

    Started 30 sec after clock started
    24:37
    600 m runs/55#/24″mat rolled up
    All aboard the struggle bus!

  12. MLDay says:

    Zeus @ Crossfit Boone
    3RFT
    30 WBs #14
    30 sumo DL high pulls #75
    30 BJ #24
    30 PP #75
    30 cal row
    30 HR Push Ups
    10 back squats #145

    ML 34:23

  13. Cara says:

    ROMWOD! Felt amazing!

    21:43
    Row
    20″ jump overs
    63# for barbell work bc I used a bar that was already built so it didn’t have the 1 lbs. on there
    20″ jump overs
    Row

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