2016 December 21 WOD

Posted: December 21, 2016 in Uncategorized
Metcon

AMRAP 3
15 Calorie Bike
15 Power Cleans (115/85)
– Rest 3:00 –
AMRAP 3
12 Calorie Bike
12 Power Cleans (135/95)
– Rest 3:00 –
AMRAP 3:
9 Calorie Bike
9 Power Cleans (155/105)

Extra

3×10 Bench Press for 10 rep max

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Comments
  1. Lauren Phillips says:

    1st AMRAP @ 55#: 1rd + 11cal
    2nd AMRAP @ 65#: 1rd + 12cal
    3rd AMRAP @ 75#: 1rd + 9cal + 6 reps
    Bench Press 3×10 @ 95#

  2. Mlday says:

    CF 5th Ave drop in

    8 min AMRAP
    10 cal row
    10 Burp over row
    5 rds + 5 cal

    Rest 2 min

    8 min AMRAP
    12 kb snatch #35
    15 WB #15
    5 rds + 12

    30-20-10
    KB Push Press #35/#35
    T2B
    DNF. (Got thru 30s and 20/16 into 20s)

    Rest 2 min
    2/2,4/4,6/6……ascending
    OH Walking lunges (#25)
    KBS (#35)
    Got to 16/12

  3. jks says:

    AMRAP
    75# 1rnd+13
    85# 1rnd+ 9
    95# 1rnd+ 9 + 1
    BP 105/110/105 all x 10

  4. Shank says:

    AMRAP:
    1: 1 round + 10
    2: 1 round + 12
    3: 1 round + 9 + 6

    EXTRA:
    160# = 10 rep max bench press

  5. Bobby says:

    AMRAPs: 2 / 1+3 / 2 Rx

    BP: 135/155/185×6

  6. Justin Harrison says:

    Metcon- 2rds/ 1rd+12+5/ 2rds+3
    BP- 135/155/185×9

  7. Jesse G says:

    MetCon Rx
    1+15+1
    1+6
    1+8

    BP
    115×10
    125×10 (matched previous 10-RM)
    135×9 so close…

  8. Mark Goff says:

    Rd 1 – 1rd+ 12 cals @ 115#
    Rd 2 – 1 rd + 8 cals @ 135#
    Rd 3 – 1 rd + 9 cals + 4 cleans @ 135#

    Bench press
    135# -10 reps
    155# – 10 reps
    175# – 7 reps

  9. Patrick Moody says:

    Metcon
    assault bike
    1rd+10 call 115#
    1rd 135# bike wouldn’t start counting cals.
    1rd+9+1 135#
    Strength
    3×10 bench
    10@115#
    10@135#
    2@155
    1@175 a 40#pr!

  10. Kimberley says:

    Amrap 1: 1+9 @50#
    Amrap 2: 1+8 @55#
    Amrap 3: 1+9+4 @60#

    Bench press
    45/50/55

  11. Joshua G says:

    Well, I royally messed up the first AMRAP. Somehow I got it in my head that it was 15 calories and then max reps power cleans. XD Whoops. Got AMRAPs 2 and 3 right though. Rx weights.

    AMRAP 1: 15 cal bike + 25 power cleans
    AMRAP 2: 1 + 7 cal
    AMRAP 3: 1 + 10 cal

    Benchpress work:
    10x 115#
    9x 125#
    1x 135#

    Definitely not my strong point.

  12. Elisabeth says:

    AMRAP 1: 15 cal + 14 PC 65#
    AMRAP 2: 1 round 75#
    AMRAP 3: 1 round + 3 cal 80#

    Bench press focused on form
    45/50/55

  13. Matt Z. says:

    2 plus 1
    2
    2 plus 3

    135,215,185

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

    Metcon as rx’d
    2 rnds
    1 rnd +12 +2
    1 rnd +9 +8
    That ASSault bike…

    Bench:
    135 x10
    215 x10
    185 x10

  15. slchampine says:

    WOD : 95/115/135
    1+15+10
    2+1
    2+1

    Bench 10x#135/135/145

  16. Haley says:

    METCON:
    RX
    Got one full round each time and back on the bike for 2-3 calories.

    BENCH: 55/65/70 (I think?)

  17. Marcia Jo says:

    I did participate and I jotted some stuff down. But I can’t be sure where that post it got to. I know I did 85# the whole time and I know my quads were jello. I only made it back to the bike on the last round for like 4 calories.

    I played around with the bench presses. Focused on my scapulas which made a huge difference. I HATE bench presses normally because they just don’t feel good/strong. But this felt a lot better.

    I’m just going to start writing these long paragraphs on the nights I’m not pleased with my performance. Maybe people skimming the comments will be like “gee she did a lot.” 😬

  18. Brett Christensen says:

    @ CrossFit Branson
    1.) EMOM for 10 of
    1 PC + 1 HPC @ 205, should’ve gone heavier
    2.) Elizabeth w/ PCs: 5:57 Rxd
    3.) Clean pulls
    100% 4 × 3 = 285
    4.) FS:
    75% × 3 = 260
    80% × 1 = 275
    75% × 3 = 260
    83% × 1 = 285
    75% × 3 = 260
    85% × 1 = 295
    5.) Gymnastics Conditioning:
    12 min EMOM of
    20 GHDs = 20s across
    10 strict HSPUs = 10/7/8/6/5/7

  19. Cara says:

    Listened to Jennie on this and went 45-65% of my 1rm
    1+8 @ 75#
    1+9 @ 80#
    1+9+5 @ 85#

    No strength.

  20. Megan says:

    Rxd
    1+ 4
    1+4
    1+ 7

    Bench only time for two sets
    I think
    65#
    75#

  21. Monique says:

    First round- 65# 1+7
    Second round- 75# 1+3
    Third round- 85# 1+5

  22. Tanya says:

    BP 85/90/95 done late on Fri

  23. The Haggs says:

    Joe
    1+ 15 @ 95#
    1+12+2 @ 115#
    1+9+6 @ 135#

    Hollie
    1+ 10 @ 75#
    1+7 @ 85#
    1+9 @ 95#

  24. missychamp2016 says:

    Bench press
    10@65
    10@75
    7@85

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