Thursday 170302
“OR” by DB
3 Sprint Rounds for Time:
-5 Burpee Pull-Ups RX+ 5 Burpee Bar Muscle Ups OR 5 Burpees & 5 Pull-ups or 5 Burpees and 5 Muscle-ups (ring or bar)
-7 Toes to Bar OR 7 HSPU
-14cal Row OR 12Cal A Bike OR 60 Doubles
-1 Rope Climb 15′ RX+ Legless MRX 10′ OR 1 Peg Board Ascent OR 9 SDHP 95/65 RX+ 115/75 MRX 75/55lbs
Rest 3min
**Score is slowest round. In this OR workout, once you pick your exercises the goal is to stick with them all 3 rounds.
Post times to responses.
CrossFit Open WOD 17.2 Details:
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD Rx: 5 Burpees & 5 Bar MU’s/7 T2B/ 12 Cal Bike/1 Rope Climb
1:11(forgot T2B’s; rested to 5:00)
2:04
2:42
2:54
Score: 2:54
skills/strength
odd min 10′ rope climb
even min split jerk 85-85-105-105-105
WOD mod
5 burpee PLU, 7 GHD sit ups, 14 cal row, 10′ rope
1. 2:48
2. 2:50
3. 2:52
Score = 2:52
skills:
odd minute – 10′ legless rope climbs or 5 pull-ups
even minute – 5 HSPU or 2 split jerks @ 105#
WOD as Rx’d w/ 5 burpees, 5 pull-ups, 7 T2B, 14 cal row, and 9 SDHP
1st round = 2:28
2nd round = 2:09
3rd round = 2:08
= 2:28
Skills
Even min: 1 strict MU
Odd min: 2-5 freestanding kipping/strict HSPU’s
WOD
5 burpees and 5 ring MU
7 strict HSPU
60 DUs
1 peg board
1) 2:59
2) 2:58
3) 2:58
Slowest rd=2:59
Skills and Drills
Even min: 1 strict MU
Odd min: 50′ handstand walk (unbroken)
WOD w/ 5 burpee ring MUs, 7 HSPU, 14 cal row, and 9 65# SDHP
Round 1- 2:43
Round 2- 2:47
Round 3- 2:51
Slowest Round- 2:51
WOD with burpees- pull-ups-Ttb-rowing-sdhp 55#
2:25
2:11
2:06
Skills – worked on my strict PLU’s and HSPU
Even: Strict PLU – 4-5 each round
Odd: HSPU (2 abmats) – 2-3 each round *really trying to get better – think a lot of it is mental. will just keep working at it! thanks for the help today Nicole & Max
WOD:
5 burpees + 5 PLU’s
7 T2B
14 cal rowed
1 Rope climb mod – Body Weight descent (stiff legs) and then ascent back up
1st Rd: 1:47
2nd Rd: 1:38
3rd Rd: 1:46
Mondays wod
Rx+ 7:38
Wod rx’d – 5 burpees + 5 pull-ups, 7 T2B, 14 row, 9 SDHP 65#
2:20
2:05
2:06
3 Sprint Rounds for Time:
– 5 Burpee Pull-Ups
– 7 Toes to Bar
– 60 Doubles
– 1 Rope Climb 15′
Rest 3min
Round 1 ~ 1:56
Round 2 ~ 1:45
Round 3 ~ 1:33
Skills:
Odd = (2) 15′ rope climbs or 5 strict pull-ups (alt)
Even = 7 HSPU
WOD Rx:
5 burpee pull-ups
7 t2b
14cal row
9 SDHP
#1 – 1:53
#2 – 1:53
#3 – 1:57
Skills-
1 15 ft RC or 4 strict pull-ups
1 split jerk 85-95-105-105-105
WOD
5 burpees + 5 pull-ups
7T2B
60 DU
9 SDHP @65
1:58
2:00
2:04
Skills
pull ups, rope ascents
65# split jerk
WOD
5 burpees + 5 jumping pull ups
7 knee raises
12 cal row
9 SDHP w/55#
2:53
2:55
3:06 (score 3:06 slowest)
Strength, Skills & Drills
EMOM:10
Even –
1 split jerk 185-205-225-235-245(f) left it out front.
30 dubs for time :12-:15-:13-:13-:13
Odd –
10 strict Pull Ups – 1 rope climb – 5 c2b – 1 legless rc – 1 bar MU
*
WOD w/
5 burpees
5 bar mu
7 t2b
60 dubs
1 rope climb
-1:58 MU unbroken
-2:30 MU 3-2
-3:48 MU 1-3-1
Breaking MUs slowed me way down. Everything else at the same pace.
10 EMOM
Even: 4 strict pull-ups
Odd: handstand holds
*
WOD:
5 burpee pull-ups; 7 T2B; 14 cal row; 9 SDHP (95#)
1st rd: 2:10
2nd rd: 2:02
3rd rd: 1:56