2018 September 25 WOD

Posted: September 24, 2018 in Uncategorized
Warm-up Skills – 12 minute cap

3 RFT:
75 Double Unders
25 Kipping Handstand Push-ups*
*If 25 is unrealistic for you, modify this number to minimize frequency and duration of breaks

Metcon

4 RFT
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

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Comments
  1. Tanya says:

    DU/HSPU took whole 12 min bc HSPU
    60/10/5 5/5/5
    40/20/15 5/1/4/5
    40/20/15 5/4/2/1/1/1 (missed 15 by 1)

    16:39
    53# KB
    20” BBstepO

  2. the DUDE says:

    “Warmup” – 11:15 Rx
    Metty – 19:35 Rx. Slow run (hamstring)

  3. Sabrina says:

    11:30- did 15 hspu each round,75 dubs

    17:26 RX

  4. Joe Eds says:

    Warm up: 75 dubs each rd HSPU 2/1/2
    Metcon: Rx 21:34

  5. Rob H. says:

    Warm up
    75 dubs UB 1st rd (PR)
    7-5-4 khspu
    Metcon
    22:23rx

  6. Haggs says:

    Joe
    Warm up
    50 DUs/15HSPU
    50 DUs/ 15HSPU
    75 DUs/ 5 HSPU
    Metcon: 18:16, 75# Sumo, 24” burpee Box step ups

    Hollie
    Warm up
    75 DUs/ 10 HSPU X 3 rounds
    Metcon: 17:44, 53# KB sumos, 20” burpee Box step ups

  7. Doug Barnwell says:

    Warmup:
    16:00 RX w/o time cap
    (2+34 at 12:00)

    Cool down:
    15 min rest

    Metcon:
    15:32 RX

  8. Luke S says:

    Warmcon – 3×75 dubs, 25 hspu, 25 seated db press 40#
    Metcon – 15:03

  9. Kimberley says:

    Skill
    DU practice :60
    15# seated press/strict press
    (10 reps from finishing)

    Metcon 14:27
    3 rds
    300M run
    45# SDLHP
    16” BB step

    Been out for a week due to allergy/congestion. Did a lot of coughing today 😷

  10. Jennie says:

    Lunch class
    All 3 rounds, 75 UB DU, can’t believe it
    Did 15 HSPU every round 5/4/3/3
    9:37

    Mistakenly only did 3 rounds of metcon. Didn’t realize it was 4 until I was putting my time on the board.
    12:58
    Stepped on and off box bc my feet were wet. Slipping just doing burpees.

  11. BryanA says:

    Warmup – Worked on du. Worked on kipping HSPU. Shoulders were weak.

    Metcon – 20:41 @65. Weight was a little light. Should have gone a little heavier. All SDHP unbroken. Runs were slow as usual

  12. jkeel 44/5'9/180ish says:

    Warmup?!
    2 rnds
    75 broken dubs
    25 khspu broken
    1 rnd
    75 ridiculously broken dubs
    Enough time for 6 khspu

    Slloooowwww…
    21:10 rx’d
    Worked back in the hell hole and it was hot.

  13. Bobby says:

    1.) DU/HSPU: 11:48 Rx
    *KHSPU: 10/8/7 – 10/8/7 – 6/2s & 1s – shoulder pump!

    2.) Metcon: 19:55 – back got super tight on 2nd run – KB SDLHP 53# on rounds 1 & 3 w/ some KBS mixed in – hip extensions on round 2 & 4.

    3.) Romwod

  14. Matt Z. says:

    11:56 – barely made it
    17:21

  15. Brett Christensen says:

    @CrossFit FXT
    1.) Pensacola Beach Brawl chipper test for fun
    40 T2Bs
    30 WBs@20
    15 RMU
    10 OHS@135
    5:49
    2.) 4 RFT
    400m run
    15 KBSDLHPs @ 70
    9 BBJOs @ 30
    14:55

  16. Mark Goff says:

    “Warm-up”
    All the DU
    20/15/15 HSPU
    Did 75 DU in a row PR!

    Metcon
    19:57
    Run
    75# sumo DL high pull
    24” burpee box jump over 1st two rds
    Step over last two.

  17. LA says:

    Warmup- subbed 25 hspu for 25 seated dB press 40# round 2 trying to save neck
    10:41ish

    Metcon – 16:40?

  18. Jeff L says:

    19:25 75lbs

  19. Kelsey says:

    Metcon: 20:34
    55# SDHP
    18” box

  20. Shea says:

    Warm up: time cap-75 Du each round & 15/15/11 HSPU
    Metcon: 19:09 Rx

  21. Cairowlein says:

    Warm up: finished w/ 1:00 remaining
    :90 du work/ 25 dbpp @ 15#
    Metcon: 24:18
    Bobby made me run. 😒
    55#
    16″ box

    H: 19:32 @ 75#/24″

  22. Wilks says:

    Warmup – 15 hspu/round in sets of 5 finished at 11:43
    Metcon – 20:48rx – hit a wall early and often due to insufficient carbohydrates over the past few days.

  23. Cara+1 says:

    Warmup: Dubs/20# Strict DB Presses/Dubs/Presses/Completed last round of dubs

    Metcon: 22:09
    200m run/300m row/200m run/200m run
    65# SDHP
    Burpee w/chest to ab mat then step on and off 20″ box

  24. Sam says:

    Warm-up: 9:30-9:40ish
    WOD: 17:08… running sucks.

  25. Joy says:

    In the boot & with crutches:

    Warm up: 11:00 min Bike (48 cals)

    Metcon: 11:21
    5 rounds
    10 DB seated Press 20# or 25# (i can’t remember)
    10 (per arm) DB bent over row
    20 sit ups

  26. kim says:

    Warm up
    10:22-
    dubs and 20 kipping HSPU each round
    Metcon
    17:49
    35# SDHP w/kB
    20”

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