2017 June 7 WOD

Posted: June 6, 2017 in Uncategorized
Work

Today is really a day of movement just to prepare for tomorrow’s Back Squat test.
AMRAP 15
200m Run
3 Rope Climbs
40 Double Unders
50′ Handstand Walk

More Work

Accumulate time in each pose or work on your personal sticky spots in preparation for tomorrow’s test.
Standing Forward Fold (1 minute)
Dragon Left & Dragon Right (1 minute each)
Lizard Left & Lizard Right (1 minute each)
Couch Stretch Left & Couch Right (2 rounds of 1 minute each)
Pigeon Left & Pigeon Right (2 minutes each)
Wide Leg Standing Forward Fold (1 minute)

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Comments
  1. Cara says:

    Just here to move today.

    3rds+ran halfway through the parking lot
    Subbed 30 shoulder touches for hs walks.

  2. stefgatlin says:

    Metcon – 3 Rds + 200m
    Subbed 30 shoulder touches facing away from the wall for the HS walks

    Did yesterday’s 14 min EMOM and then today’s stretches after that

  3. Kent says:

    Swim 1000 yds
    200 x 4 plus misc.

  4. jks says:

    Metcon 3 rnds of
    200m run, 9 short rope pull2standing,
    10 DUs + multiple SUs & 25 shoulder touches
    Additional stretching

  5. Samuel Day says:

    Got about 3 or 4 rounds and then a run. Tried the regional standard rope and was really hard, and only did 25′ HS walk, fun workout though

  6. Doug Barnwell says:

    Drop-in at Battleship CrossFit

    Strength:
    3RM on Power Clean
    1×3@135#
    1×3@165#
    1×3@185#
    1×3@205#
    1×3@235# pr

    Metcon:
    150 DUs
    Then:
    21-15-9
    Power Cleans (135#)
    HSPUs
    21:18 RX

    Cash Out:
    3×0:45 Back Extension Hold w/15# plate
    3×8 Bent Barbell Rows (95-115-155)

    Ready to be back at CFJ!

  7. Blake says:

    Kinda did my own thing today in the wod…
    200m
    3 Legless Rope Climbs
    25 Sit-ups
    Did 4 Rounds

    2x 400m Runs w/Justin
    1:25
    1:35
    Ran Loop 3:45ish

  8. Mark Goff says:

    15 min Amrap
    3 rds & 200m run
    200m run
    3 rope climbs (1 on regional rope ea rd)
    40 DU
    30 shoulder touches reversed on wall

    Stretching ✔️

  9. Kimberley says:

    Amrap
    2rds+run+rope+DU attempts
    Worked on grabbing rope with my feet and standing. First successful pull today!!!

    Post WOD stretching ✔️

  10. Monique says:

    2rounds + 200 run + 3 rope climbs + <30 seconds of DU attempts

    For the Handstand scale I did 50 shoulder touch planks

    Extra stretchy work

  11. Rob H. says:

    *Did some accessory work on my own today.
    Worked on dubs with lighter rope(thanks joe)
    Reverse hyper 3×20@180# /1×20@230#
    100 GHDs… 2×25 w/20#WB. 5×10 w/20#WB
    Ankle and shoulder mobility work afterwards.

  12. Shea says:

    3 rounds + ~50m run Rx
    Extra
    Had my first sno-cone experience w/the 6:30 class-fun & yummy!

  13. Tanya says:

    Work & More Work done
    3 Rds + ran to street
    subbed 30 shoulder touches for HS walk

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

    2 rnds +200 +2
    Subbed 30 GHD situps for handstand walks.

    Stretchy stuff

  15. Bobby says:

    1.) AMRAP: 3 rounds RX – 1st 2 rounds rope climbs legless – short rope – all HS walk legless as well!

    2.) Jayson’s ROMWOD

  16. Brett Christensen says:

    1.) class WOD @ 430
    2 rounds +200+3+40+25 ft
    2.) C&Js
    170
    195
    210
    225
    240
    255
    265
    3.) CP:
    4*3 @ 300
    4.) LBBS:
    245*2/285*2/305*2/325*2/345*2/365/385
    5.)Conditioning slow and steady:
    21-15-9
    S @ 135
    GHD
    21-15-9
    C&J @ 135
    BMU
    21-15-9
    BFB
    T2B
    37:00
    6.) ROMWOD

  17. Megan says:

    2rds+ 3 climbs + 40 dubs + three steps on the hands

    Took forever on my walks 😔 First rd had to shake the kinks out and got angry lol

    Second rd. Walked 25 ft unbroken came down then walk the other 25ft unbroken ( so better this rd.)

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