2017 December 12 WOD

Posted: December 11, 2017 in Uncategorized
Metcon

“Black and Blue”
5 RFT
10 Power Cleans (135/95)
10 Burpees
Compare to June 21, 2016

Extra

Not for time, accumulate:
30 Strict Toes to Bar
40 GHD Sit-ups
50 AbMat Sit-ups

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Comments
  1. The Haggs says:

    Joe
    7:52 @ 115#

    Hollie
    8:40 RX

  2. Kent says:

    11:51
    95#

    Post: Sit-ups: 20
    Laying TTB: 2 x 10

    Weak from stomach bug over the weekend… but finished!

  3. Tanya says:

    8:57 rx

    Extra: strict TTB tough, only about 10 good reps. 40 GHD

  4. LB says:

    Black & Blue stuff – 6:26 Rx
    Ab Stuff ✔️

  5. Sabrina says:

    8:30 rx

    GHD’s

  6. Rollo Rockefeller says:

    5:43rx
    T2B work

  7. Joe Eds says:

    Metcon: 7:02 Rx
    Extra done

  8. Josh Maxwell says:

    7:23 115#

    Knee Raises ✔️
    Abmat sit-ups ✔️

    Double Under practice. Got 7 unbroken!

  9. Rob H. says:

    8:19 Rx
    Extra✔

  10. Joy says:

    Black and Blue: 7:53 w/ 75# (1 min 28 sec pr with 10# heavier than last year)

    Extra: 30 Strict T2B: worked pulls and got about 3 to the bar
    40 GHD: done
    50 ab mat situps: done

    Quad Smash with Denise post wod.

  11. bigdolan says:

    6:26 Rx

  12. Bobby says:

    Metcon: 6:54 Rx – rnds 1&2 UB and fast… bad idea. Crashed on rnd 4

    Ab sruff: done ✅

  13. Brett Christensen says:

    1.) Not for time
    1500m row
    150 DUs
    50 cal bike
    150 DUs
    1500m row
    2.) DSHSPUs @ 4.25″:
    12 :51
    rest 1:10
    11 1:27
    rest 1
    10 2:26
    rest :50
    9 2:30
    rest :40
    8 2:47
    rest :30
    7 2:40
    Total time = 16:41
    3.) For time
    20 PS @ 135
    20 BBJO @ 24″
    20 OHS @ 135
    20 BBJO @ 24″
    20 SS @ 135
    13:25, slow and steady. Hard to breath and low back was tightening up

  14. Shea says:

    8:01 Rx
    Last done in 2014 & was 10:41-big PR!
    Did a few strict T2b here & there during/after the 5/6/8:30a. Prob only about 10 total & lots of fails! Abmat sit ups & chat sesh after the 8:30 class.

  15. Sara M. says:

    Pre-WOD
    0.5 mi bike + mini flight simulator (dubs 5-10-15-20-15-10-5 unbroken the whole time through)

    Warm-up
    Jump roping
    Stretching
    Barbell drills

    Metcon
    “Black and Blue”
    5 RFT
    10 Power Cleans (45 <— went on the lighter side as I knew Burpees were going to kill me and Coach Jennie wanted us sub 10 min. I made the right choice)
    10 Burpees
    Time – 8:51

    Extra
    Worked on knee raises with straight legs (essentially trying to make my body do an “L” shape – half way through I figured/felt how to press the bar to help raise my legs. Could tell a huge difference.)
    Some GHDs
    All AbMat sit-ups

    What a day to be at CFJ!💪🏻

  16. Joshua G says:

    Black and Blue: 8:49, 115# (2:21 PR)

    30 strict toes-to-bar, Rx
    40 abmat sit-ups with 15# med ball
    50 regular abmat sit-ups

  17. LA says:

    B&B – 5:59rx singles mostly
    Abs abs abs

  18. Ashley W says:

    Jus cause Wilks wants to know… 5:55rx 🙂

  19. Jennie says:

    1st workout in way over a week.
    Scaled to 83# for intensity and still testing shoulder. 1st day adding back burpees. Didn’t hurt the entire workout!

    6:24

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

    5:45 at 115#

    Extra:
    Strict T2B 3×10
    GHD 4×10
    SU 2×25

  21. Carolyn says:

    8:01 55#

  22. jkb says:

    ‘Black & Blue’ in 9:45
    10 PC #65
    10 burpees

    30 knee raises, no kip
    40 med ball 10# sit ups
    50 abmat

  23. Monique says:

    Black & Blue – 8:13
    65#

    Attempts at L-sit hangs in the bar.
    50+ sit ups with the class

  24. Pete says:

    Black and Blue: 8:49 #115

    practiced OHS w #35 bar.

    shoulder felt fine in workout but woke me up last night. again.

  25. Heather Rainey says:

    9:11
    “Black and Blue”
    5 RFT
    PC 55#

    30 Strict Toes to Bar (40)
    40 GHD Sit-ups (0)
    50 AbMat Sit-ups ?? 50+

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