2017 November 14 WOD

Posted: November 13, 2017 in Uncategorized
Metcon

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Extra

3-5 rounds for quality and skill development
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

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Comments
  1. Luke S says:

    4+30+15+30+5
    MU work on ring thing

  2. Kent says:

    3 mile run.

  3. Sabrina says:

    3rds+30+15+30+1 rx

    Happy Birthday Tanya!

  4. L.B. says:

    4+46 Rx (all the breaks)
    Extra ✔️

  5. Mark Goff says:

    Metcon
    3 rds + 45
    95# cleans

    3 rds of skill work
    L-sit PU with legs bent a little
    Rest rx

  6. Rob H. says:

    3 rds + 11
    Totally lost dubs last 1:30
    Extra ✔

  7. The Haggs says:

    Joe
    3+ 10+14
    Sub 10 cal bike for DUs, 115#

    Hollie
    4+23
    Did SUs, right foot getting better
    Toes to Rings, 80#

  8. Josh Maxwell says:

    Metcon:
    4+ 3 actual DU’s

    30 sec of attempts on DU’s each time.. got 10-13 one round.. and even 8 consecutive single double single doubles

    95# PC rounds 1 and 2
    115# PC rounds 3 and 4

    Knee Raises

    Extra:
    Worked more on double Unders

  9. Shank says:

    Metcon:
    3+15+30+5 RX
    Extra:
    3 sets of 4 L-sit PU’s
    3 sets of 8 ring push-ups

  10. Bobby says:

    AMRAP: 4rds + 30 + 15 + 12 Rx

    Extra work: 2 rounds completed

  11. jkeel 43/5'9/180ish says:

    Metcon:
    4rnds +30 +15 +30 +5
    115#
    Subbed ring T2Bs due to space.

    Did some skill work.

  12. Wilks says:

    Metcon: 4+7rx

  13. Jim D says:

    Drop in at Poplar Bluff Crossfit in MO
    Isabell 6:14Rx (didn’t push it too hard but still missed 3 reps)

  14. Shea says:

    4+11 Rx
    Extra-3 rds

  15. Matt Z. says:

    5 rounds plus 30
    T2B need much work
    Worked extras

  16. Brett Christensen says:

    1.) running: 2 rounds of
    500m 1:58/1:56
    Rest 1
    400m 1:33/1:33
    rest :50
    300m 1:11/1:12
    rest :40
    200m :46/:47
    rest :30
    100m :24/:23
    rest 3
    total time = 20:43
    2.) HSPU:
    2 min AMRAP dead stop SHSPUs 8/4/3 = 15
    rest 1
    2 min AMRAP SHSPUs 5/5/3/2/1 = 16
    rest 1
    max rep strict press at 95 w/out pausing anywhere = 15
    3.) Conditioning:
    E4MOM * 5
    15 T2Bs
    15 DLs @ 225
    15 cal bike
    Everything unbroken, 1:54/1:52/1:56/2:02/2:01
    4.) Midline:
    Accumulate 5 min d ball hold @ 150lbs
    every break = 20 GHDs
    1:40/1:30/1:30/:20 & 60 GHDs
    5.) ROMWOD

  17. Monique says:

    3rounds + 52 seconds of DU attempts

    No row today

  18. Joy says:

    AMRAP 15: 2rds+Dus+15 PC + 40 singles
    30 Double Unders: first round- got all the DUs!
    15 Power Cleans 70#
    30 Double Unders: worked attempts for 1 min. then did 60 singles
    15 Toes to Bar: all toes to bar

    Extra: 4 rounds
    4 L-Pull-Ups: These were more like L- Lat activations. But at least I could pull up some of the way.
    8 Ring Pushups
    12 Calorie Row

  19. Carolyn says:

    Metcon: 65# & kr
    3 rds + 60su + 15 + 29su
    5 rds extra work
    worked negative on jumping pull up and reg push ups, row.
    Arms were done by last round.

  20. Elisabeth says:

    3+17
    Worked on dubs for 60 seconds each time
    Totals for each round 27/22/24/17
    Knee raises
    65# cleans

  21. LA says:

    5+31 rx
    UB T2b

  22. Will P says:

    Metcon
    3 + 66
    60 single rope each round
    Power clean scale to 75 lbs
    Did all TTB

    Extra
    3 rounds
    15 calorie rows
    8 ring push ups
    Very basic pull up work

  23. Kim says:

    Metcon
    4+14@73#

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