2016 December 30 WOD

Posted: December 30, 2016 in Uncategorized
We will NOT have yoga tomorrow. We’ll have yoga on Saturday 1/7, 1/14 & 1/28 at 8am. On Saturday 1/21 we will have ROMWOD at 8am. 
Metcon – “Full Circle”

1500m Row (1200m Run or 2 mile bike)
100 Double Unders
50 Calorie Bike (or Row or Loop Run)
100 Double Unders
1500 m Row

Extra

EMOM x 10
7 Toes to Bar + 7 Overhead Squats
*Scale these numbers back as needed to complete reps within 1 minute

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Comments
  1. jks says:

    Metcon 28:43
    Rowed & Biked
    200 SUs each rnd instead of DUs
    Extra 10 rnds of 4 K2Chest + 4 45# OHSs

  2. Tanya says:

    25:07
    1200 m run
    quick bathroom break
    DUs
    50 cal bike
    DUs
    1200 m run

    no extra

  3. Megan says:

    26:32
    Run
    Dubs ( terrible kept messing up)
    Bike 50 cals
    Dubs
    Bike 2 miles

  4. Dave says:

    25:15 single unders

  5. Jim D says:

    METCON 22:25
    Row 1500m
    100 DU
    50cal AAB
    100 DU
    Row 1500m

    Extra
    EMOM OHS 75# and T2B
    Ranged 12-14 reps each round
    Thanks Jennie for showing me how to string unbroken reps on T2B (so much easier)!

  6. Bobby says:

    WOD: 19:49 Rx – dubs broke 93/7 – 79/11/10

    EMOM:
    1: 7 T2B + 7 OHS @ 95#
    2-3: 7 T2B + 7 thrusters @ 95#
    4-10: 5 T2B + 5 thrusters @ 95#

  7. Doug Barnwell says:

    Clean & Jerk:
    
3+1@145

    3+1@155
    3+1@165
    3+1@175
    3+1@185
    3+1@190

    Metcon:
    19:28 RX

    Extra:
    7 sets of 7 TTB + 7 OHS (95#)
    10 min time cap

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

    19:21
    Subbed 25 GHD situps and 25 hip extensions for the 50 cals.

    EMOM 10
    7 – 70# sand bag over the shoulder throws
    7 T2Bs

  9. Kim says:

    26:36Rx
    No extra, had to be at work early

  10. Brett Christensen says:

    @ CrossFit Extra Mile
    1.) 10 min EMOM of
    Odd = max reps hang power cleans 155 = 20/185 = 8/205 = 5/225 = 3/245 = 2
    Even = rest
    2.) 2014 open WOD w/ DL & box jumps
    8 min AMRAP
    10 DL @ 135
    15 Box Jumps @ 24
    15 DL @ 185
    15 Box Jumps @ 24
    20 DL @ 225
    15 Box Jumps
    25 DL @ 275 I got 24 into these. My back got pretty tight in this.
    3.) Snatch work:
    65% * 4 = 140
    70% * 4 = 150 failed the 3rd rep
    75% * 4 = 160 failed the 4th rep
    80% 2 * 3 = F/1/1 & 1/F/1
    85% 3 * 1 = 1/F/F
    4.) C&Js:
    65% 3+1 = 180
    70% 3+1 = 195
    75% 3+1 = 205
    80% 2+1 * 2 = 220
    85% 3 * 1 = 235
    5.) LBBS:
    79% * 4 = 305
    84% * 1 = 325
    79% * 4 = 305
    87% * 1 = 335
    79% * 4 = 305
    90% * 1 = 345
    6.) 7 * 4 Deficit HSPUs 1 strict + 3 Kipping @ 3-4 inches. Did it as an EMOM

    Good gym if you ever happen to be in Fenton, MO

  11. […] EMOM x 12 Odd: 6 Toes to Bar + 6 Overhead Squats Even: 6 Toes to Bar + 6 Thrusters Similar to December 30, 2016 […]

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