November 16, 2016

Wednesday 161116

6 Rounds E3MOM:

-6 Deadlifts 315/215 MRX 255/165
-14/12cal Row MRX 12/10cal Row or 12/10calABike MRX10/8calABike
-12 Russian KBS 70/55 MRX 55/35lbs

**Each Round/E3MOM is a sprint/score. Rest remaining time until next round begins.

Post fastest and slowest score to responses.

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29 thoughts on “November 16, 2016”

  1. Strength – Deadlift
    8@75% – 230
    6@80% – 245
    4@85% – 260
    2@90% – 275

    WOD as MRX
    Rd 1 – 1:30
    Rd 2 – 1:30
    Rd 3 – 1:35
    Rd 4 – 2:02
    Rd 5 – skipped
    Rd 6 – 1:45 @ 225#

    Good job 5am. Sorry to let you down for 1 round. I’ll get it next time.

  2. DL
    8 @ 175
    6 @ 185
    4 @ 195
    2 @ 205
    WOD w/ 165# DL (rds 4,5&6 w/ 155#), 35# KB
    1-1:35
    2-1:40
    3-1:40
    4-1:41
    5-1:45
    6-1:42
    Georgie that 70# KB is bigger than your head!! Nice job.

  3. Deadlift: 8@335; 6@355; 4@385; 2@415
    *
    WOD as rx’d : 14 cal row, 70# KB , 315#
    1st: 1:28
    2nd: 1:24
    3rd: 1:28
    4th: 1:31
    5th: 1:31
    6th: 1:31
    Slowest- 1:31
    Fastest: 1:24

  4. Deadlifts
    8 @ 225#
    6 @ 240#
    4 @ 255#
    2 @ 270#

    WOD as Rx’d w/ assault bike

    1 – 1:23 — Fastest time
    2 – 1:33
    3 – 1:36
    4 – 1:44
    5 – 2:04 — Slowest time……totally died and couldn’t make my legs move on that evil bike!
    6 – 1:52

    First WOD with the assault bike and it was a game changer for me!

  5. CrossFit Federal Way, WA

    Still easing back in from calf strain. Surprised I could do doubles already

    push press 1×5,1×4, 1×3, 1×2, 1×1 up to 155#

    14 minute AMRAP

    25 push press 115#
    50 wall ball shots 20#
    100 double unders

    1 round + 18 wall ball shots

  6. Pleh. Took a two week break. Good one to come back to.
    Deadlifts
    8 @ 155#
    6 @ 165#
    4 @ 175#
    2 @ 185#

    WOD as Mrx
    1 – 1:36
    2 – 1:39
    3 – 1:37
    4 – 1:34
    5 – 1:33
    6 – 1:33

  7. DL
    8@295
    6@315
    4@335
    2@355
    WOD Rx (14 Cal bike)
    R1 = :59
    R2 = 1:04
    R3 = 1:03
    R4 = 1:30
    R5 = couldn’t pick up the bar 24 cal Bike
    R6 = 24 cal bike
    Tough Lesson for me on pacing

  8. DL 185-195-205-ran out if time for last set
    WOD mrx
    :56 assault bike
    :59 assault bike
    1:06 assault bike
    1:27 row
    1:38 row
    1:38 row
    Ouch tough one
    Good lifting with you Melissa!

  9. Awesome pic! That’s #STREMPH right there!

    DL strength
    215
    225
    235
    250

    WOD- w/#165 DL, 12 cal row, 55# KB
    1:19
    1:16
    1:24 (Slowest)
    1:20
    1:22
    1:14 (Fastest)

    Great job nooners!

  10. Deadlifts with mere bear
    215-225-234-250
    Wod as rxd
    215#, 10 cal bike (OUCH), 55#
    1:10 (accidentally 205# loaded wrong, 215# for remainder)
    1:10
    1:18
    1:23
    1:24
    1:44 (died a few times on this one)
    What a wod.

    Haha thanks all, yes Ali I think it is bigger than my head?! Ha but thankfully my head weighs less

  11. DL strength
    315-365-405-465
    WOD- 315#/Assault Bike/55# KB
    :40
    :42
    :58
    1:48 (LOL)
    Sit-Out
    1:01

    Not sure why I keep thinking the Bike is going to be a good idea. Thoroughly demolished me again today

  12. Deadlift up to 2@245#

    WOD as Rx’d
    1:27 bike
    1:26 bike
    1:31 bike
    1:44 row
    1:58 row
    2:05 bike (only did 1 DL…sat down and quit after bike, then finished)

  13. CrossFit Pearl District
    Strength 3×3 position squat clean (high hang, mid hang, floor) @ 166″5#

    WOD w/ 135#
    50 cal row
    30 t2b
    20 hang power clean
    100 dubs

    10:29

  14. Deadlift
    8@245#
    6@295#
    4@325#
    2@345#
    WOD
    As Rx’d first 3 rounds then last 2 rounds did 245 with Row
    1:25
    1:52
    2:03
    Skip
    1:40
    2:05

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