2016 November 25 WOD

Posted: November 25, 2016 in Uncategorized

We will be open for one WOD today at 10AM, join us!

Metcon

With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95)
Rest 10:00-13:00
13:00-20:00
800m Run
Max Power Snatches (115/80)
Rest 20:00-23:00
23:00-27:00
400m Run
Max Thrusters (95/65)

Back Squats

1×3@80%
1@87%
1×3@80%
1@90%
1×3@80%
1@93%

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Comments
  1. Jim D says:

    From home
    Rnd1: 8 reps
    Rnd2: 13 reps
    Rnd3: 26 reps (rested too much)

  2. Brett Christensen says:

    @ CrossFit Mechanix
    3 RM OHS: 95/115/135/155/185/205/225
    12 min AMRAP
    10 KB reverse WL
    10 HRPU
    10 KB SDLHP
    10 V-ups
    10 Russian KB swings
    53lb KB 5 + 23 Rx’d. Gotta move

  3. Mark Goff says:

    1 mile – 7:30
    14 c&j @ 115#

    800m – 4:53
    16 power snatches @ 95#

    400m – 2:06
    20 thrusters @ 75#

    Back squats
    225 x 3
    255,265,285

  4. Bobby says:

    WOD: Rx – my back locked up on runs – got worse on each run.
    C&J:14
    Snatch: 20
    Thrusters: 17

    BS: 345/365/345/375/345/385

  5. Joshua G says:

    1 mile run: 6:20
    18 C&J @ 105#
    17 PS @ 75# (meant to do 90#, got mixed up using the 33# bar)
    18 Thrusters @ 75#

    1st back on all three runs!

    Back squats:
    3x 175#
    1x 235#
    3x 225#
    1x 245#
    3x 225#
    1x 260#

  6. Elisabeth says:

    1 mile: I got to the line a few seconds after Jennie called time so I’m assuming it was around 10:05
    Snatches: 9
    Thrusters: 21
    I didn’t finish in time the first round to do any clean and jerks but I didn’t stop on any of the runs which is a huge accomplishment for me!
    Squats:
    3@ 135 each time and then
    145/155/165 to hit my old PR

  7. Doug Barnwell says:

    Drop-in at Norbeau CrossFit

    Metcon: “The Sampler”
    400m run
    Then
    5 rounds
    5 pull ups
    10 push ups
    15 squats
    Then
    4 rounds
    8 hspu
    15 kbs 
    Then
    3 rounds
    15 box jumps
    15 t2b
    Then
    2 rounds
    20 wall ball
    30 sit ups
    Then
    1 round
    50 burpees
    Then
    400m run
    38:24

    Strength:
    Back Squats
    1×3 @ 315
    1×1 @ 345
    1×3 @ 315
    1×1 @ 345
    1×3 @ 325
    1×1 @ 355
    (After 17 hours in a car (over two days), I decided to listen to my body and go a little light on the squats. Happy Black Friday!)

  8. mlday says:

    Marconi
    at Average Joes Crossfit partnered with Sam
    42:52
    Row 2384
    20 rds
    11 T2B
    20 air squat
    16 kbs (35/53)

  9. Shea says:

    Metcon:
    Mile time 7:30
    C/J’s 10@95#
    Snatches 14@80#
    Thrusters 21@65#
    Total: 35
    Back squats:
    145/160/145/165/145/170

  10. Kim says:

    Metcon 1
    1mile neighbor run @9:18
    3 C&J@85#
    Metcon 2
    23 PS @ 65#
    Metcon 3
    23 Thrusters @55#
    Back Squat:135/140/135/145/135/150

  11. […] With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95) Rest 10:00-13:00 13:00-20:00 800m Run Max Power Snatches (115/80) Rest 20:00-23:00 23:00-27:00 400m Run Max Thrusters (95/65) Compare to November 25, 2016 […]

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