2018 July 31 WOD

Posted: July 30, 2018 in Uncategorized
Metcon

2 RFT:
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wall Balls (30/20)

Skills

5 rounds, not for time:
35 Double Unders + Max Strict Handstand Push-up
Or one or the other for skill work.

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Comments
  1. Doug Barnwell says:

    Drop-in at Brave Enough CrossFit:

    Worked up to 235# C&J

    Metcon:
    3 C&J (175#)
    30 DUs
    5+3 RX

  2. The Haggs says:

    Joe
    18:27- 185# DL, 25# WB, did 7 C2B, then all pull ups
    Extra 2 Rds of DU and strict HSPU
    Hollie
    19:12- 135# DL, 14# WB, 1st rd C2B, 2nd rd Pull ups
    Extra 2 Rds of DU and worked negative

  3. Doug Barnwell says:

    Oops. Last post was yesterday’s WOD

    Today’s Drop-in at Brave Enough CrossFit

    Whitten:
    5RFT
    22 Kettlebell swings (70#)
    22 Box jumps (20)
    Run 400 meters
    22 Burpees
    22 Wall balls (20#)
    44:53 RX

  4. Kent says:

    24:44
    Kipping pull-ups
    Burpees over the bar
    135# DL
    #20 wb

    Post: Water fountain.

    Whew!

  5. the DUDE says:

    22:41 Rx. Second round of MU & DL slowed way down.
    Extra 2rd only SHSPU 12/8

  6. Heather Moody says:

    19:30
    Pull ups
    DL #85
    WB #12

  7. Wilks says:

    Metcon: 24:16rx
    Extra: wasn’t happening

  8. bigdolan says:

    23:22
    C2b levers
    Bar dips

  9. Rob H. says:

    29:42rx
    Red lined and then I died.
    Lower back/hamstrings 🔥🔥🔥
    No extra

  10. Joy says:

    2 RFT: 21:34
    10 Bar Muscle-ups: 3 the first round with no band; the rest were banded Bar muscle ups
    20 Bar Facing Burpees
    30 Deadlifts: 85#
    40 Wall Balls: 14#

    Skills: DU practice

  11. The Rookie says:

    Metcon
    21:14
    205#
    20#ball
    Kips and dips .

    Also got my first bar muscle up. With out the chicken wing. Then got another one. Now I’m drinking beer.

  12. Mark Goff says:

    Metcon
    21:16
    BMU transitions
    Bar facing burpees
    185# DL
    20# WB

    Did 3 sets of unbroken 35 DU

  13. Brett Christensen says:

    @ CrossFit FXT
    1.) 10 RM PC
    225
    2.) E2MOM × 5 squat snatches
    3@170
    3@180
    2@190
    2@205
    2@210 only used a belt here
    3.) 21-15-9
    DL@275
    BJ@30″
    4:58
    4.) FOR WORK NOT TIME W/ 2 OTHERS
    300M SLED PUSH
    300M TIRE FLIP
    REST 2
    300M SLED PUSH
    150M TIRE FLIP

  14. Sam says:

    Can’t remember my time. Either 22:25 or 25:22… I’m assuming it’s 25:22. Rx. 20# wall balls to a 10’ target crushed my soul. Those alone probably took me 10 minutes.

    My extra work is writing a 10 page paper on overprescribing opioids by midnight. 😬

  15. Kimberley says:

    Metcon 24:31
    10 kip swings & 10 assisted dips on bar
    Burpees RX
    95# DL
    14# WB (these were my nemesis. 4# made a big difference today. Finished up the last 40 doing sets of 2-3 at a time. Just not my best performance.)

    Worked on DU

  16. WillP says:

    2 RFT:
    10 Bar (Front levers), 10 bar dips
    20 Bar Facing Burpees
    30 Deadlifts (135#)
    40 Wall Balls (15#)
    18:53

    Skills
    Worked on DUs, got 10 in a row

    First day back in several weeks. Great to be back getting punished to get better.

  17. Bobby says:

    “Napalm”: 26:30 Rx – first time doing muscle ups since the open. No elbow pain – first round in 10:13 – second set of DLs took like 7 minutes – back got tight.

  18. Jennie says:

    430 class
    Did 4 MU per round, all else RX’d, did 6 belly button to bar pull ups to make 10 reps.
    Throwing over in MU was just too much on the neck.
    17:41

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

    Bar MU
    185# DL
    20# WB
    Didn’t push the pace much today.
    23:40ish

  20. Kelsey says:

    18:14 scaled
    10 & 10 BMU progressions
    105# DL
    12# WB

  21. Nichole Dyer says:

    2RFT-20:35
    10 working on getting hips up
    20 BMU transition work
    20 bar facing burpees
    30 deadlifts #85
    40 wallballs #12

    Didn’t get to do extra due to having to be somewhere right after.

  22. Jeff L says:

    17:17 135 dl, levers and dips, 20lbs ball

  23. Cairowlein says:

    22:39 – 10 kips/10 jumping bar neg dips
    85# DL, 10# wb (went light)

  24. kim says:

    @home
    27:13
    3:1 kpu/rd
    123#x1rd/113#x1rd
    10#wb

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