Tuesday 131224
There will be an 8am and 10am class offered today. All other classes are canceled.
For total points:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Download a PDF of the workout description and scorecard
Compare to March 30, 2013.
Rest 7 minutes
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Compare to February 25, 2012.
Rest 7 Minutes
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
Compare to March 24, 2012.
Post each WOD score and total score to responses.
Holiday Hours:
Tuesday, December 24th-8am & 10am
Wednesday, December 25th-Closed
Thursday, December 26th-6am, 12pm, 4:30pm & 5:30pm
Tuesday, December 31st-8am & 10am
Wednesday, January 1st-11am
3 rds of 500 meter row, 40 squats, 30, situps, 20 push ups, 10 pullups..19:30ish
3 min break
EMOM of Bench at body weight. complete 7 rds failed in 8th.
3 min break
10 KB (55) 10 BJ 26 IN… 9 KB 9 BJ etc. 4:15ish
Went to Health Zone.
WOD 1 w/75# clean & jerk = 46 reps
WOD 2 53 burpees
Opted out of Fran Hell
Merry Christmas everyone!!😄
C&J wod: 45
Thruster wod: 62
Burpees: 55
total: 162
Glad I stayed and did all three WODs.
WOD 1 Clean and Jerk 135# and Toes To Bar
3-3-6-6-9-3 = 30. My jerks are weak. (Shoulder)
WOD 2 Thrusters 100# and Kipping Pull Ups
3-3-6-6-9-9-12-12-6 = 66
WOD 3 Burpees
65
Total 161
Hope everyone has a safe and Merry Christmas!!!
C&J wod: 72
Burpees: 95
Fran: 83
Total 250
Thruster WOD = 72
Burpee WOD = 76
Clean & Jerk WOD = 64
Total = 212 as RX’d
Thruster wod RX’d = 70
Burpee wod RX’d = 72
Clean & Jerk wod RX’d = 64
Total = 206
Crossfit Shadyside 12 Days of Christmas WOD
1 HSPU
2 24″ Box Jumps
3 Thrusters @ 95/65
4 Pullups
5 Burpees
6 Pistols
7 Wall Balls @ 20/14
8 Kb Swings
9 DU
10 OH Lunges @ 95/65
11 Hang Power Cleans @ 95/65
12 Snatches @ 95/65
I unintentionally added my own twist and did the first 10 rounds going up and then back down the ladder. Not sure why I thought that was how this one was supposed to go but it definitely wasn’t supposed to be done like that. I stopped keeping track of time when I realized I did way too many reps. Whoops. Merry Christmas to all!
Thruster wod = 59 (a few chest to bar, mostly pullups)
Burpee wod RX’d = 72
Clean & Jerk wod RX’d = 62
Total = 193
WOD Rx
Cj + t2b
90
Burpee
72
Thruster + c2b
60
Total: 222
206
Clean & Jerk WOD Rx’d
63
Burpees Rx’d
69
Thruster WOD Rx’d
60
Total= 192
Fun morning!! Merry Christmas everyone!
C&J WOD rx’d
44
Burpees to 8″ target by accident
34
B2b tabata squats
Lowest number 8
Thruster wod = 54 (almost all chest to bar, few pull-ups near the end)
Burpee wod RX’d = 84
Clean & Jerk wod RX’d = 41 (worked on kipping/stringing together TTB!)
Total = 179
Fun day!