2017 November 24 WOD

Posted: November 23, 2017 in Uncategorized

We are open for one WOD today at 10:00AM! Come see us!

Warm-up

8 Rounds:
:20 Seconds Goblet Squats
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
Then 8 Rounds:
:20 Seconds Dumbbell/Kettlebell Snatches
:10 Seconds Rest
:20 Seconds Push-ups
:10 Seconds Rest

Metcon

Teams of 3:
AMRAP 25:
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Bike, Team 800 Run, 70/50 Calorie Row
400 Meter Weighted Run (one weight per team)
75 Wall Balls (20/14)

One athlete working at a time, alternate as you see fit.

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Comments
  1. Mark Goff says:

    Did warm up with 35# KB

    Teamed with Josh and Pete
    2 rds + 200 + 50 + 400

    53# KB farmers carry
    50 cals bike
    92# weighted run
    20# WB

  2. Monique says:

    Warm up with 35# KB, couldn’t figure out Snatch/ maybe wasnt strong enough to do it

    Partner with Steph & Kimberly
    2 rounds + 200m run + 29c on rower

    35# carries
    14# run
    14# wall balls
    Row

  3. Kimberley says:

    Teamed with Stefanie and Monique
    2+200+29 cals
    35# farmers carry
    Row
    14# weighted run
    10# WB for me, 14# for them

    Fun WOD! Good teamwork!

  4. Rob H. says:

    Warm up partner w/ justin Harrison 35#kb
    Metcon
    Luke S./ justin H./ me
    70#kb farmer carries/rower(slooow), heavy sandbag carry 60-70#

    2rds+200m carry+60 cal rower Rx

    Post wod
    Squat hell
    5 sets 4FS/8 BS @ 205#

  5. Josh Maxwell says:

    Metcon: Worked with Mark and Pete.. see above

    Post WOD
    Deadlift
    10@135
    5@185
    5@225
    5@275
    3@315
    1@365
    1@395
    1@405
    1@425
    1@455
    475f
    475f

  6. Tanya says:

    Sad to miss a team wod but werk.
    Solo this afternoon
    Warmup ✅

    1 mi easy bike

    2RFT 10:59
    200’ 45# kb farmers carry
    12 cal bike
    400 m run unweighted
    25 WB 14#

    2 mi easy bike

  7. Shea says:

    That warmup tho! (25# kb)
    Team wod w/ML & Casey
    2 rounds + carry + bike + 400m + 35 wall balls
    53# kb farmer carry
    Bike
    44# sandbag 400m weighted run
    14# wall ball

  8. Brett Christensen says:

    @ CrossFit Savior
    1.) Partner WOD in 36:??
    2.) PS work
    2 ROUNDS
    EMOM × 3
    5 PS @ 135
    REST 1 MIN
    EMOM × 3
    4 PS @ 155
    REST 1 MIN
    EMOM × 3
    3 PS @ 175

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

    With Matty P and Wilks…
    Rx’d w/ 70# bag.
    2rnds +200 +50cal +400 +26

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