16 Dec /20 Comments/WOD Sunday, December 17th Oly WOD Clean and Jerk 1-1-1-1-1 Back Squat 3-3-3-3-3 CrossFit WOD 4 rounds: Run 800m Compare to 12/9/17. Rest 3 minutes between rounds. Post all 4 times to Comments.
johanna December 17, 2017 at 10:40 am Power Clean + Split Jerk 95 (2 SJ)- 100-105-110-115 (2SJ) Box Squat Triples to a box (little black + 25#) 115-125-135-145-150
Joe December 17, 2017 at 10:44 am Cleans: 175-185-195-205-215 (pressed it out but don’t think I’ve ever jerked that so that’s good) Squat 3’s 225-235-245-255-265(or) Bulg split squats : 4×8
dtm December 17, 2017 at 11:03 am Underwear Diane 150 Thrusters w/ single DB 22.5/35# Him: 6:05 Her: 7:52 Having short legs is a distinct advantage in this version.
Tapout December 17, 2017 at 11:27 am Oly Clean & Jerk 100# BS 95-100-105-115-120 4×800 = 27:05 4:26 4:40 4:26 4:27
Matt December 17, 2017 at 12:19 pm 4×800 w Alejo – timed my starts to give Alejo a head start equal to our previous time difference, made him a rabbit ????, oh boy that hurt 3:24, 3:10, 3:04, 2:56
D-Nice December 17, 2017 at 1:06 pm C&J: 115-120-125-130-135 BS: 130-135-140-145-150 4x1k row 3:59.4 4:00.9 4:07.8 4:04.6
cat December 17, 2017 at 2:07 pm Back Squats 103-108-113-118-123 15 min amrap 30 cal row 20 box jump – 20 in 10 GHRs with red band 2+59
elove1 December 17, 2017 at 3:00 pm a) 10 rounds 30s on/90s off Row for cals 17 best, 16 worst b) BS 3×5 205,215,225
chad December 17, 2017 at 3:43 pm OG Yesterday’s Wod w/JCash – 106rx Paused Bench – 6×[email protected] DL – 6×[email protected] BS – 6×[email protected] Paused Bench – 3×[email protected] 5 unbroken RFT – 6:10rx 30 dubs 3 Muscle Ups 3 [email protected]
J Cash December 17, 2017 at 4:45 pm Did yesterday’s holiday throwdown wod with Chad Got 112 reps rxd That one hurt Go black ninjas
sallys December 17, 2017 at 6:24 pm Made up Oly in evening C&J 95-105-105-110-110-115 (PR I think) Squat felt like death: 95-115-115-125-135
Hokitika gorge + point Elizabeth hikes = 10ish? Km
Power Clean + Split Jerk
95 (2 SJ)- 100-105-110-115 (2SJ)
Box Squat Triples to a box (little black + 25#)
115-125-135-145-150
Cleans:
175-185-195-205-215 (pressed it out but don’t think I’ve ever jerked that so that’s good)
Squat 3’s
225-235-245-255-265(or)
Bulg split squats : 4×8
Underwear Diane
150 Thrusters w/ single DB 22.5/35#
Him: 6:05
Her: 7:52
Having short legs is a distinct advantage in this version.
Is no underwear still rx?
Oly
Clean & Jerk 100#
BS 95-100-105-115-120
4×800 = 27:05
4:26
4:40
4:26
4:27
1K row x 3
3:53.4
3:58.3
4:02.7
Oly C+J 93 BS 183
WOD 4x800m no break like 27min????
4×800 w Alejo
– timed my starts to give Alejo a head start equal to our previous time difference, made him a rabbit ????, oh boy that hurt
3:24, 3:10, 3:04, 2:56
C&J: 115-120-125-130-135
BS: 130-135-140-145-150
4x1k row
3:59.4
4:00.9
4:07.8
4:04.6
3:25
3:29
3:30
3:24
3:55
4:20
4:05
4:08
Back Squats
103-108-113-118-123
15 min amrap
30 cal row
20 box jump – 20 in
10 GHRs with red band
2+59
a) 10 rounds 30s on/90s off Row for cals
17 best, 16 worst
b) BS 3×5 205,215,225
Cash out:
10 min hspu, strict
– 35
OG Yesterday’s Wod w/JCash – 106rx
Paused Bench – 6×[email protected]
DL – 6×[email protected]
BS – 6×[email protected]
Paused Bench – 3×[email protected]
5 unbroken RFT – 6:10rx
30 dubs
3 Muscle Ups
3 [email protected]
Did yesterday’s holiday throwdown wod with Chad
Got 112 reps rxd
That one hurt
Go black ninjas
Daaamn nice man
Made up Oly in evening
C&J 95-105-105-110-110-115 (PR I think)
Squat felt like death: 95-115-115-125-135
4×800
23:46