2016 September 7 WOD

Posted: September 7, 2016 in Uncategorized
Metcon

AMRAP 20
15 Calories (Row or Bike, or Run 200 meters)
15 Box Jump Overs
15 Goblet Squats (72/53)

Extra

3 sets of
30 GHD Sit-ups (Sub Abmat Sit-ups and/or V-ups)
30 Hip Extensions (Sub Good Mornings and/or Supermen)
30 sec Hollow Hold

or Skill of choice

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Comments
  1. jks says:

    AMRAP 5 + Run
    Ran all / 18″ StepUpOvr / 45# KB
    Extra GHD15+15SUs / 30SUs / 30SUs
    GM (15 w 33# Bar + 15 SM) x 2 / 30 SM
    HH for 30 x 3

  2. bigdolan says:

    Drop in at CrossFit Santa Monica

    3 rds
    20 cal row
    20 box overs
    20 db snatch 45#
    20 cal assault bike
    20 ttb (knee ups)

    21:49

  3. stefgatlin says:

    Metcon – 6+10
    Started Rx but had to drop to 35# KB after round 2 because my back was hurting with each squat

    Extra – GHD’s, 33# good mornings and 45 second plank holds
    Only two sets – back was really tight

  4. Kimberley says:

    Metcon
    5 rounds + 15 cal + 7 box step over

    Row
    16″ box step on & over
    25# GS

    2 rounds of extra
    Abmat sit-ups
    Good mornings w/PVC (15) and supermans (15)
    Hollow hold w/one knee held in

  5. Haley says:

    Metcon: 4 rounds
    1st round (24″ box-all jump on then over/ 53# KB)
    2nd-4th round (20″ box same technique/ 50# KB)
    All rows

    Extra: did some GHD sit-ups and worked on pull ups.

  6. Blake Lambert says:

    Couldn’t make it to class.
    However, did 1000m Tire Drag (60#) with a 50# Rucksack in 21:00.

    Felt AMAZING after yesterday’s WOD

  7. Marcia Jo says:

    Metcon: 4 + 200 + 15 + 7
    Ran
    Step up and overs
    Green KB (45#?)

    Extra: 90 sit-ups and fellowship

  8. Bobby says:

    AMRAP: 6 + 200 + 15 + 6 – run – that was fun

    Only had time for two rounds of extra work – 15 AbMat sit-ups / 15 GHDSU – hip extensions – one leg hollow holds

  9. Brett Christensen says:

    AMRAP: 6 + 200 + 15 Good day to play outside, but I’m pretty sure there are anchors in my quads right now.
    Extra: done
    Power Snatch:
    70% * 3 = 130/75% * 2 = 140/80% * 1 = 150/85% * 1 = 160
    Power Clean & Push Jerk:
    75% * 2 = 200/80% * 3 = 215
    Overhead Squats:
    70% * 2 = 175/75% * 2 = 185/80% *1 = 195/85% * 1 = 210

  10. Monique says:

    AMRAP – 6 even
    Runs, Box step ups & a yellow KB

    Extra – 3 rounds

  11. Elisabeth says:

    Metcon
    4+200m+15+4
    15″ box jumps and then step overs
    Used the yellow KB for the squats

    Was only able to do two rounds of extra work:
    30 ab mat sit ups/super mans/hollow holds
    30 ab may sit ups/ good mornings/ hollow holds

  12. Pete says:

    6 rnds + 200 + 1
    run
    24# box jump/step down
    72#kb rnd 1, 65#kb rnd 2 thru 6

    extra: 30 each of ghd, hip extension, super man, good morning,
    30 sec hollow hold ,

  13. Megan says:

    4+200 run+15+5
    Runs
    20″ step overs
    35# g squats

  14. Carrie says:

    4+15 calories
    Rows
    Rounds 1 and 2 – 18″ box step up and over
    Rounds 3 and 4 – 15″ box step up and over
    35# KB for squats

    2 rounds of extra
    30 abmat situps, 30 good mornings, 30 second hollow holds

  15. Monte says:

    6rd
    54# kb

  16. Kim says:

    @home Sunday
    6+run+13
    20″ box overs/35#

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