2017 December 28 WOD

Posted: December 27, 2017 in Uncategorized
Warm-up – Strength

10 minutes to complete
2×20 Back Rack Reverse Lunges

Metcon

AMRAP 15
20/15 Calorie Bike or Row
20 Box Jumps (24/20)
10 Deadlifts (245/165)

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Comments
  1. Megan P. says:

    2×20 back sq lunges #65

    Metcon
    4 rounds + 3 cal
    #105
    Step ups

  2. LB says:

    BRRL 2×20 @155
    AMRAP: 3 + 20 + 20 + 1 Rx

  3. Tanya says:

    83/93 lunge

    5+5
    135#
    Box Steps

  4. Monique says:

    Drop in at CrossFit Monterey

    3 rounds for time – 23:52
    2 DL @105#
    6 pull ups
    4 DLs
    12 pull ups
    6 DLs
    18 pull ups
    400m run

  5. Jim D says:

    Back Rack reverse lunges
    135# 2×20

    METCON
    4 rnd Rx (2x bike, 2x row)

  6. Joy says:

    Back Rack reverse Lunges: (still going light) 2×20 33#/43#

    AMRAP 15: 4+9cal
    15 Calorie Bike
    20 Box Jumps (20): step ups
    10 Deadlifts (75#): light and went from the knee

  7. Rob H. says:

    135# reverse lunges

    Metcon
    3rds+20+8 Rx

    Squat hell (deload)
    4 sets 2FS /4BS @ 185#

  8. Wilks says:

    Reverse Lunges – 135#
    Metcon: 4+20+4rx (bike)

  9. The Haggs says:

    Joe
    4 @ 185#, 24’ step ups

    Hollie
    4+3 @ 135#, 20’ step ups

  10. Joshua G says:

    20 reverse lunges at 95# and then 115#

    Metcon: 3 rounds even
    Bike, 24″ box, 225# DLs

  11. Joe E says:

    Warm up #95
    Metcon: Rx 3+3

  12. Mark Goff says:

    Reverse lunges at 85#

    Metcon
    3 rds + 13
    20 cals bike
    20 box jumps 24”
    10 DL @ 205#

  13. Justin says:

    lunges @ 95#
    metcon- 3 rds+20+2 w/ bike

  14. Shea says:

    Warm up/strength 83#
    Metcon 4 rds + 4 cal
    135# DL, bike, 20″ box jumps

  15. Will P says:

    Strength
    2×20 Back Rack Reverse Lunges (65#)

    Metcon
    AMRAP 15
    3+23
    20 Cal. Bike/20 Cal bike/20 Cal row
    20 Box Jumps (20”)
    20 Deadlifts (95#) I should pay better attention.

  16. Kim says:

    @home
    Strength @73#
    Metcon
    4+15+18 @ bike/20”step-ups/113#

  17. Jennie says:

    530 class
    83# BRRL
    4 rounds even with 6 seconds to spare RX
    Low energy from early/long day and also started back on macros after free eating for a couple of months.

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

    95/135 reverse lunges

    Cruise control on the Metcon:
    3rnds + 20 + 6
    Bike 1 rnd then rowed.
    245 DL

  19. Carolyn says:

    Reverse lunges, barbell only (right foot issue)
    Metcon: 3rnds + 15 + 5
    105#, 20″ box steps

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