Friday 161028
For Time:
-Run 200m
-3 Squat Snatch 95/65 MRX 75/55
-1 Rope Climb 15″ MRX 10′
-3 Squat Snatch 95/65 MRX 75/55
-Run 400m
-2 Squat Snatch 115/75 or 95/55
-2 Rope Climbs 15″ MRX 10′
-2 Squat Snatch 115/75 or 95/55
-Run 800m
-1 Squat Snatch 135/95 MRX 115/75
-3 Rope Climbs 15″ MRX 10′
-1 Squat Snatch 135/95 MRX 115/75
**Athletes responsible for wt changes**
Post time to responses.
Due to working the Hex House probably till 2am and then turning around and enjoying Grace, I decided to skip today and be able to join everyone tomorrow. Looks like a fun WOD too.
Wod. Rx’d
13:38
Great pic! You can see the suffering quite clearly.
Strength:
Squat snatch up to 75#
only 3 rounds of rope climbs on 15′ rope up to about 13′
WOD w/MRx weights, 15′ rope up to 13′-14′
17:49
TGIF kiddos! 🙂
Good read for those interested.
ROW PRO: METERS VS. CALORIES
http://library.crossfit.com/free/pdf/CFJ_2016_10_Calories-Beers6.pdf
Mr. Stone that A bike is a perfect match for you. Two Bad to the Bone Beasts.
Good read DB
The face of me realizing the air assault is a bad idea
Wod rx
11:59
Squat snatch
135-155-175-185-195(PR)-205(PR)
Wod Rx
10:34
Super fun competitive noon class
Love that pic, Stone!
Grace as Rx’d
3:14
Thanks so much for going head to head with me, Georgie! Amazing job!!!
Squat snatch
135-155-175-185-195-205
Wod Rx
10:52
Great seeing everyone!
Congrats on the PR Max.
Shawn I was trying to hang with you, You’re too fast!
Squat Snatch up to 155lbs. Not too bad on form either for being so long. Crazy as 2 weeks ago I could not even OHS 155lbs. I’ll take it.
WOD modified as such:
-0.5km A Bike – 3 Sqt Snatch 95lbs – 10 Strict chin-ups – 3 Sqt Snatch 95lbs
-1km A Bike – 2 Sqt Snatch 115lbs – 20 Strict chin-ups – 2 Sqt Snatch 115lbs
-2km A Bike – 1 Sqt Snatch 135lbs – 30 Strict chin-ups – 21Sqt Snatch 135lbs
= 14:18
1SS + 1RC = 95-115-135-145-165-175 (f)
WOD as Rx’d = 9:54
“Grace”
First timer as rxd 2:46
Thanks for going with me Allie!!
Followed by wod as rxd
13:20
Fun nooner class!
EMOM x 12
Even: 1 rope climb
Odd: squat snatches – 95, 105, 115, 125, 135, 145
WOD RXd
15:52 Missed time by :52
Great pic, Stone!
EMOM w/ barbell & stretching alt min
WOD w/ 65lbs & 10/20/30KB swings 35lbs
12:28
squat snatch
135-155-175-185-195-205(failed) couldn’t lock it out
WOD as RX
11:22
would have been sub 11 but forgot to add weight on the single snatches so had to ad weight then hit two reps oooppps very fun class very competitive group fun doing the strength with some good guys
EMOM – tried to use as practice
Odd – 15ft rope climbs
Even – up to 135# squat snatch
WOD Rx —
14:35ish
EMOM
Snatches: 65-85-95-105-115-115
Seated L sit climbs on 10′ rope
WOD rx’d
13:10
Sq Snatch
65-70-75-80-85-90
WOD rx’d w/ KB’s in place of RC’s
16:37
Workout w/ my beautiful wife!
800m run (together)
3 x 300m row / 3 x max dubs (while partner rows 300m)
800m run
6 x 300m row / max dubs
800m run
34:04
(115 dubs each set)
total 690
Squat snatch up to 95
Wod as rx’d
Slow trot for that last run and struggled with the last snatch. Kept trying until I got it. It was ugly though.
16:17
Squat snatch
95,105,115,125,135,145(f)
Wod
15:30- snatches and runs slow.
Squat Snatch
135/155/175/185(failed)/195(failed)/205(failed)
WOD
As Rx’d
Time: 10:40