2017 June 6 WOD

Posted: June 5, 2017 in Uncategorized
Christine

3 RFT
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20”)
Compare to August 8, 2016

More Work

EMOMx14
Odd: 15 Wall Balls (20/14)
Even: 15/12 Calorie Row – Technical Focus

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Comments
  1. Brian Carr says:

    2 rounds at Rx reps….205/185-135 deadlift.

    Scaled 10 wall balls, 12 cal

  2. Doug Barnwell says:

    Drop-in at Battleship CrossFit

    Strength:
    Front Squats
    (Work up to an 8RM + 2×8@90%)
    1×8@185#
    1×8@245#
    1×8@275#
    2×8@225#

    Metcon:
    12 AMRAP
    12 WBs (20#)
    6 T2B
    3 C2B PUs
    7 Rounds RX

    Extra:
    Barbell Glute Bridges (3×10)
    75#/95#/95#

  3. Cara says:

    15:10 rx’d @ 155#

    Extra:
    14# WB all unbroken
    12 cal row each rd
    Sat out one whole round

    Today I was on the struggle bus! Moved super slow for Metcon and Extra. Low back is killing me from having all my weight in my toes and not keeping my core tight during Grace yesterday.

  4. Groves says:

    15:14 rx (205)

    Extra complete 10 reps/cal

  5. Taylor Bayless says:

    Christine – 15:17 RX
    Deadlifts at 205

    no extra work (got really dizzy on the last round of box jumps and was trying to regain my equilibrium)

  6. Wilks says:

    Christine
    11:57 – 200#DL – 24″ box jumps

    EMOMx14 – completed

  7. Luke B says:

    Christine – 11:17 205DL 24’box

    No time for EMOM
    15 min swim @ home

  8. Tim C says:

    Christine
    14:02- 225# DL- 20″ box steps
    EMOM: 10/10

  9. Samuel Day says:

    Christine: 10:38 RX+ (We weren’t sure if it was 20″ or 24″ so I just did 24″)

    Extra: didn’t get all cals done very min

  10. Jay says:

    Christine 12:40 rx at 225#
    Extra15x3 the rest 12 on WB’s
    12 cal on rower

  11. Rob H. says:

    Christine
    14:39rx PR Down from 15:56 in August
    24″box /225# DL
    More work
    1st 3rds were completed. Run out of gas after that.

  12. Joe E says:

    Christine 13:11 Rx with 225 DL’s

    EMOM: 80 calories total
    4 full rounds of 15 WB’s

  13. Mark Goff says:

    Christine
    13:36??
    Row
    185# DL
    20″ box jumps

    Extra ✔️

  14. Jimmy H says:

    Christine- 11:54 rx

  15. Blake says:

    Metcon 13:12
    Subbed sit-ups for box jumps

    EMOM
    Bike and Push-ups
    Focused on staying between 450-500 watts on bike.

    Post- Worked on BMU skills

  16. Joy says:

    3 RFT: 17:22 rx
    500m Row
    12 Bodyweight Deadlifts: 120#
    21 Box Jumps (20”): all jumps

    Extra: Emom: participation (was ugly)
    WB 14#

  17. Shea says:

    Christine: 12:55 Rx at 135# DL/all box jumps
    (PR is 12:50 from 2014 with the rower on 10)

    Extra: wall balls: 15 each round with 15# ball
    row: 12 cal first round, 10 the second and last round, 8 on the ones in between (struggle!)

    Cassidy 14:33 with 75# DL and 16″ box, bike 8 cal/round subbed for the row

  18. Haley says:

    Christine: 17:53
    row, 145# DL, 20″ box steps

    Extra work:
    Biked and sit ups

  19. Sara M. says:

    Modified Garage Gym WOD w/ Bryce
    “Christine”
    3 RFT:
    400m run
    21 Deadlifts (85# for me / 205# for Bryce)
    21 Bench Step-ups

    Both went lighter on weight as we’re working back into things. No running clock, but started around 7:22 pm and ended at 7:42 pm. So roughly 20 min give or take for me. Bryce finished about 3-5 min after I did.

    😵😵😵This had me flat on my back for a solid 5 minutes afterwards. Building my endurance back up sure does suck😜

  20. Brett Christensen says:

    1.) Class WOD w/ 430
    10:07
    205 & 24″
    2.) Barbell Conditioning for time:
    10 Thrusters @ 135
    8 Thrusters @ 155
    6 Thrusters @ 185
    4 Thrusters @ 205
    2 Thrusters @ 225
    5:45
    3.) Conditioning:
    4 min AMRAP
    27 HPCs @ 155
    27 WBs @ 20
    27 cals bike
    1 round
    rest 4
    4 min AMRAP
    21
    21
    21
    1 round + 8
    rest 4
    4 min AMRAP
    15
    15
    15
    1 round + 15 + 1
    4.) EMOM * 20:
    odd 15 cal row :30-:40 ea. time
    even 6 SHSPUs all unbroken
    done

  21. jkeel 42/5'9/180ish says:

    Rx’d at 185#
    10:32

    Subbed 30 DU’s for row on the EMOM.

  22. Megan says:

    12:11
    Runs
    138#
    All jumps

    Extra : did a big mixture of rows, bike, ab work , wall balls

  23. Bob says:

    Christine: 13:38 155#,20″ box. Some steps

  24. Kim says:

    @ home
    Christine
    11:32
    Bike 500m
    113# (110bw) DL
    20″ box
    No extra.

  25. Justin Harrison says:

    12:20 @ 215#

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