2017 July 11 WOD

Posted: July 10, 2017 in Uncategorized
Warm-up

EMOMx6
Odd: 4 Snatches
Even: 6 Clean & Jerks

Metcon

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

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Comments
  1. Brian Carr says:

    40/40/39

  2. mlday says:

    CTM mobility/activation
    CTM strict gymnastics

    S/c&j emom #75
    Metcon “doce”. Rx
    1 round
    1 round
    27/21/14 (63)

  3. Doug Barnwell says:

    EMOM 6
    @ 155#

    AMRAP 4:
    21+21+12; 27+21+5; 27+21+12 RX

  4. Shank says:

    METCON:
    47/52/48 –
    I yacked after the PCs on the 3rd round. 1st time for that:)

  5. Luke B says:

    EMOM – 135 TnG
    Metcon – 53/54/57 all wt DB’s 50/40/35#

  6. Joy says:

    EMOM: 45#

    Metcon:
    43/44/44 (I literally choked on the row on the 3rd round and could not recover)
    weight: 80#/ 70#/ 55#

  7. Tanya says:

    65# EMOM

    46/50/51
    85/75/65#

  8. Jay says:

    EMOM 135#

    Metcon
    61/62/64 rx

  9. Wilks says:

    Metcon:
    27+21+12
    27+21+15+2
    27+21+12

  10. stefgatlin says:

    56/52/57
    Mix of muscle cleans and hang cleans (first time my back has felt good with those – yay!)
    53#/53#/43#

  11. bigdolan says:

    27+21+9
    27+21+6
    27+21+5

    Rx tried to die on box jump overs several times

    Warmup thing at 135#

  12. Elisabeth says:

    EMOM 55#
    AMRAPS
    42/46/45
    70#//65#/55#

  13. Mark Goff says:

    EMOM @ 95#

    Amrap 1@115#
    52 reps
    Amrap 2@95#
    52 reps
    Amrap 3@75#
    54 reps

  14. Monique says:

    Drop in at Paperstreet Crossfit
    Warm up
    40 run
    25′ inch worm
    25′ Spider-Man walk
    25′ PVC Duckwalk
    10 PVC passthroughs
    10 goodmornings
    10 around the worlds

    2x
    10 20′ box jumps
    8 kettlebellswinga
    6 Russian foot extensions (I think that’s what RFE stands for)
    4 HSPU off box

    Strength x5
    75# Romanian DL
    Box jumps (2@16″, 3@20″)
    44# Russian Kettlebell Swings
    10 L-sits with 20# dumbbells

    Metcon -12:10 (goal to be under 13!!)
    21-15-9
    105# deadlift
    20″ box step ups
    Lateral burpees

    So hot I sweat off my mascara

  15. Rob H. says:

    49,54,57
    25 or so HSPUS before class

  16. Justin Harrison says:

    Biked 20 cals each round w/ Rx weights:
    1. 20+21+8
    2. 20+21+12
    3. 20+21+14.9 (timed out on top of the box)

  17. Jennie says:

    5:30 class (up since 4A)

    85# warm up

    57/57/58 RX

    Neck burn.

  18. Josh says:

    EMOM:
    95#

    AMRAP:
    I did this Rx!!! I’ve been psyching myself up to do this Rx since last night.. I had the goal to at least get into the Burpees each round.. and I did! Lucas gave me some help by telling me how to break up the 95# Cleans.. aimed for 11/10.. was able to get 11 but my heart rate spiked so hard that I had to do 6/4/1 to finish it. Still got Burpees on each round and was able to jump up on a 24″ box.

    I can say with full surety that I’ve never been this out of breath in my entire life.. hopefully that’s a sign that I’m maxing out my intensity?

    Well.. enough talk..

    Rd1: 27+21+4
    Rd2: 27+21+4
    Rd3: 27+21+6

  19. Shea says:

    Warm up 65#
    Metcon: 45/50/55
    PC’s: 95/80/65

  20. Brett Christensen says:

    1.) Run:
    3 * 300m, :15 rest in between runs and a 1 min rest between sets
    1:09/1:12/1:17/1:12/1:21/1:21/1:16/1:26/1:21, total time = 15:05
    2.) Gymnastics:
    18 SHSPUs 1:23
    Rest 1
    15 SHSPUs :57
    Rest :45
    15 SHSPUs 2:02
    Rest :30
    12 SHSPUs 3:22
    Rest :15
    9 SHSPUs 3:02
    Total time = 12:16
    3.) Barbell conditioning:
    EMOM * 8:
    1-4: 4 PS @ 165
    5-8: 6 PC & PJ @ 165
    4.) Conditioning:
    AMRAP 5
    40 cal bike buy in
    12 DLs @ 225
    12 BFB
    1 round + 12 + 1
    Rest 5
    AMRAP 5:
    30 cal bike buy in
    9 DLs @ 275
    9 BFB
    2 rounds + 5
    Rest 5
    AMRAP 5:
    20 cal bike buy in
    6 DLs @ 315
    6 BFB
    3 rounds + 1
    5.) ROMWOD

  21. The Haggs says:

    Joe
    54/54/57
    #115/115/95

    Hollie
    46/49/51
    #85/75/65

  22. Nichole Dyer says:

    Snatch #45
    Clean and jerk #45

    Amrap1-27/21/3….#45PC
    Amrap2-27/21/2…#45PC
    Amrap3-27/21/4…#33 PC
    Box jumps at 16 inch

  23. Kent says:

    Swim: 550m
    50’s / 100’s variety of styles

  24. Joe E says:

    Warm up #95

    Metcon Rx
    Rd 1 57 reps
    Rd 2 60 reps
    Rd 3 63 reps compete round

  25. Cara says:

    EMOM: 65/75/75

    Metcon: Only had time to do two rounds so I just used the same weight for both and only rested about 2 minutes in between. I only did 20 calories the second round because Jennie said you should bike about 70% of your row if you choose to bike instead.

    Biked/95# Cleans/20″ box

    25 cals + 21 + 3

    20 cals + 21 + 6

  26. Pete says:

    EMOM:
    75 or 85# cant remember which

    Metcon:
    47reps w #115
    58 reps w #95
    63 reps w #75

    just did BJOs without burpees. Were burpees on the whiteboard or did I screw up? Probably the later.

  27. […] EMOMx8 Odd: 4 Snatches Even: 6 Clean & Jerks Compare to July 11, 2017 […]

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