2017 May 5 WOD

Posted: May 4, 2017 in Uncategorized

Yoga tomorrow at 8!

Pre-Game

EMOMx12
Minute 1: 15/12 Calorie Row
Minute 2: 15 Kettlebell Swings/Goblet Squats (2 rounds of each)
Minute 3: Stretch/Mobilize Quads, Hip Flexors, T-spine

Metcon

“Karen”
150 Wall Balls for time

Compare to July 20, 2013

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Comments
  1. mlday says:

    Mob/act/strength CT 5/5
    Karen #14
    5:44

    Post wod the lockers fell on top of me. Joe got to use his fitness to rescue me by lifting them off my back. I apologize to the ppl who have lockers in my section (Tim H, Heather…). All of your belongings were scattered. I tried to find correct Jones for everything. Sorry if it’s misplaced.

  2. Luke B says:

    EMOM – complete
    Karen – 7:50 Rx

  3. jks says:

    EMOM Row 15×4, 45# KB 15×4
    Karen 9:43 14#WB

  4. Tim C says:

    EMOM – complete
    Karen – 9:03 Rx

  5. Kent says:

    EMOM – check

    Karen – 9:01; 14#wb

    Post: 18 Cleans @ 95#

  6. Kimberley says:

    Emom
    Averaged 10 cals
    25# KBS/GS
    Stretching 👍🏼

    Karen 11:15
    10# WB, sets of 15. Did as emom until around 5-6 min
    First time doing this one. Happy with my time

  7. Bobby says:

    EMOM: done

    Karen: 6:12 Rx – PR – 60/35/15/20/20

  8. Doug Barnwell says:

    Snatches:
    1×4@135#
    1×4@155#
    1×4@165#
    2×3@175#
    1×3@185# (3RM PR)

    EMOM:

    Karen:
    6:05 RX
    (1:32 pr from 05/21/2016)
    (1×50,2×20,6×10 w/ short breaks)

  9. Rob H. says:

    7:10 Rx
    Extra
    Reverse hyper 3×20@140
    *note to self. Next time treat as Emom/ 25
    Heart rate spiked waaay to quick

  10. Justin Harrison says:

    7:56

  11. Taylor Bayless says:

    10:06 RX

  12. Matt Z. says:

    6:05

  13. Monique says:

    Warm up I got 12 Cals each round

    Karen – 9:56 Rx (14# WB)
    25/15 then broken sets varying from 10 to 7. Mental game is super weak when it comes to wall balls

    • Monique says:

      I last did Karen 1/25/16, the month I started Crossfit and I completed it in 12:26 with a 6# WB.
      That’s a 2:30min improvement and 8lb gain on the WB to complete the work out RX and under 10mins!

  14. Elisabeth says:

    EMOM ✔️ Not sure what I averaged in cals as I wasn’t paying attention 😬 Just worked until the end of each minute
    Karen
    9:45 rx was afraid I miss counted so I did my last ten over again. First time doing this one so I’m happy with my score

  15. Brett Christensen says:

    1.) Snatch:
    65% * 4 = 140
    70% * 4 = 150
    75% * 4 = 160
    80% * 3 = 170
    85% 2 * 3 = 180
    no misses
    2.) C&Js:
    65% 3 + 1 = 185
    70% 3 + 1 = 195
    75% 3 + 1 = 210
    80% 3 + 1 = 225
    85% 3 + 1 * 2 = 240
    3.) LBBS:
    78% * 4 = 315
    83% * 1 = 335
    78% * 4 = 315
    86% * 1 = 350
    78% * 4 = 315
    88% * 1 = 360
    4.) Conditioning:
    30 Box Jumps (30″)
    30 C2Bs
    30 KBS (72)
    30 FS (135)
    30 T2Bs
    30 PP (135)
    30 DL (135)
    30 WB (30)
    30 burpees
    30 Triple unders
    34:46, everything up to the TUs was slow and the TUs took about 10 min, all singles w/ several no reps.

  16. Jim D says:

    EMOM Complete with Jimmy

    Karen
    10:19 with 25#WB (not my preferred choice)

  17. Cara says:

    Pregame: 12 cal bike each rd/35# kbs & goblet squats

    Karen: 8:02 – no previous time to compare, but I think I could have pushed harder on this one
    Rep scheme: 40/54/65/70/90/105/120/130/140/150

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