2016 October 15 WOD

Posted: October 15, 2016 in Uncategorized

ROMWOD today at 8:00!

Hero: “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB Swings (72/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30 each)
Run 400m

Compare to October 4, 2014

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Comments
  1. Justin Harrison says:

    35:52

  2. Brett Christensen says:

    CrossFit Xtra Mile
    1.) Tianna in memory of one of their athletes that passed away
    2 rounds of
    10 squat cleans @ 135
    17 TTBs
    93 DUs
    Rep scheme = birthday total time = 7:30
    2 min rest
    2 rounds of
    2 wall walks
    19 DLs 225
    12 Box jumps
    Rep scheme = day of death total time = 14:03
    2 min rest
    17 20 yd bear crawls
    Total time = 27:25
    2.) Accessory work
    3 × 3 Snatch balance light 1 @ 95 & 2 @ 115
    3 × 3 tall snatch @ 95
    3 × 3 tall clean @ 135
    3.) Snatch work based off of 225
    Double @ 60% = 135
    Double @ 70% = 160
    Double @ 75% = 170
    3 singles @ 85% = 190
    4.) Clean & Jerks based off of 265
    Double @ 60% = 160
    Double @ 70% = 185
    Double @ 75% = 200
    3 singles @ 85% = 225
    Good gym if you’re ever in Fenton, MO

  3. Bobby says:

    ROMWOD

    Lumberjack: 31:37 – DL sets of 5s – OHS 5/5/8/2 – DB 50# 5/7/4/4 – accidentally swapped the DB and box jumps did BJ last.

  4. Jesse G says:

    36:18
    205 DL (12/8)
    60 KB (UB)
    95 OHS (5/5/5/5)
    35 DB (5/5/5/5)

  5. Kent says:

    33:34

    155 DL
    Green KB
    45 OHS
    Kipping pull-ups
    box steps
    15 DB
    400 runs

    Fun, fun, fun!

  6. Tanya says:

    26:36
    Scaled a lot–really needed to just move and work out sore/tightness.
    155# DL, 40#KB, 65# OHS, chin over PU, 20″ box, 25# DB
    2 Hero WODS in one week. Thankful mostly but many other emotions, reflections & mindfulness.

  7. Blake says:

    ROMWOD✔️

    Lumberjack – 33:00 flat
    DL 10-5-5 Rx
    OHS 75# 10-5-5
    Strict PU
    40# DB Cleans

    Had a lot of fun with this WOD

  8. Kim says:

    @home
    32:10
    DL155#/RKBS53#/OHS63#
    C2B/20″BJ/DBSC25#
    Really didn’t plan on c2bpu’s but got my first 2 strung together 😬🙈scared myself and jumped down.

  9. Wilks says:

    35:43rx @ home

  10. Jennie says:

    Sunday alone

    RX’d except for kettlebell to hairline level

    28:33

    6/5/5/4
    UB
    11/9
    UB
    6/5/5/4
    UB
    8/7/5

  11. Amber says:

    Thought I was gonna die, but I didn’t.
    40m:33s
    103lb DL
    25lb KB
    53lb OHS
    Big band for chest to bar
    20in box jumps
    15lb squat clean
    -all run/walks 200m-

  12. Nik says:

    Female prescribed weights
    41m:18s

  13. Cara says:

    Romwod

    34:49 (I think – Forgot to note my time)

    155# DL
    53# KBS – unbroken
    65# OHS
    Burpees
    Chin over bar PU
    20″ Box steps – unbroken
    30# DB SC

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