Wednesday 170308
3 RFT:
-Run 200m
-10 R Arm Dumbbell Snatches (from Floor) 45/25lbs RX+ 50/35 MRX 40/20 or 10 R Arm KB Snatches (from Hang) 24/16kgs RX+ 32/24 MRX 20/12kgs or 10 Barbell Power Snatch 115/75 RX+135/95 MRX 95/65
-10 Over Bar/Lateral Burpees
-Run 200m
-10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang) or 10 Barbell Hang Power Snatch
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18
Immediately When Finished from WOD
REST 1min annotate time THEN
“Finisher”
-1mile Run for Time
Post time for WOD and time for “finisher” to responses.
CrossFit Open WOD 17.3 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+ w/DB Snatches
15:09+10:44 (finisher)=25:53
*may have only done 9 burpees on second round
WOD w/ 50# DB: 12:25
Finisher: 7:53
Total time: 21:18-1:00=20:18
WOD w/25# DB’s, 20″ box step-ups = 16:44
Mile time = 11:20
2 mile slow jog on Riverside after class
WOD Rx – 11:53
Finisher – 7:50
Total time: 20:43-1:00=19:43
Great picture, Callie!
WOD as Rx’d
12:00
1 mile run: 8:08
Great job, nooners!
Wod as RX’d: 10:57
1 mile run: 8:12
Total = 19:09
WOD as Rx’d: 15:54
1 Mile Run = 9:26
Total = 25:20
kicked my tail! Great job!
WOD rx’d w/35#KB snatches
12:49
1 mile run=9:09…that was one slowww mile
Total=22:58
WOD rx with db snatches
11:59
Total time 22:10
Mile time 9:11 totally died on the run!
Good job to all the people that passed me! Lol
WOD as Rx’d: 13:18
1 Mile Run = 7:50
Total time: 22:08-1:00=21:08
WOD as rx’d w/ DB snatches = 11:21 or :22
1 mile run = 8:49….don’t think I’ve mentioned how much I dislike running lately, lol :).
Wod Rx (50#DB)
10:50
Finisher 1 mile run
6:54
18:44 -1:00 = 17:44
WOD Rx – 12:26
Finisher – 7:54
Total time: 21:20-1:00=20:20
WOD
With 50#DB and 24″ box
Time: 10:13
1 Mile run=6:30
Total time: 17:43-1:00(rest)=16:43
Wod as rx’d 11:52 + 1 minute + 7:58 = 20:50
Wod. RX + (50#DB / 30″ box)
12:02
—
Mile run
7:16
Total time
20:18 – 1:00 = 19:18
WOD rx w/45# DB
-11:53
Ran an extra 200m after the last box jumps because I’m an idiot. So I’d like to think I actually finished somewhere around 11 min.
Mile – 8:04, just glad I didn’t stop and walk.
WOD RX (45#DB / 24″ box)
12:44
——
Mile run – 6:23
Total: 20:07 – 1:00 = 19:07
MRX DBs
Mile row
29:15
Wod w/50# DB & 24″ box
12:24
1 mile – 7:16
20:40
wod rx +
11:37
mile run
7:42
total 20:19 – 1:00 = 19:19
bad decision on going plus…major cotton mouth & then absolutely died on the mile run
WOD as Rx’d
12:55
Slowest mile of my life
10:25
Total time: 24:10
Good to be back!
WOD as RX
45lb dumb bell, 24″ box jump 9:51
1 mile run 7:18
Total time 18:09 minus 1 min rest = 17:09
Wod w/ 50# DB
12:48
7:53 finisher
21:41 clock time
Wod. RX + (50#DB / 30″ box)
12:48
—
Mile run
7:25
Total time
21:13 – 1:00 = 20:13
WOD rxd
14:07
2 min rest
1200m run
Lots of rest during running…Out of shape!!
WOD w/25# dumbbell, 20″ step ups
17:56
Finisher: 1 mile run
10:20
Total time: 29:16 – 1.00= 28:16
WOD as RX’D w/50lb DB 24″box
10:11
Finisher 1 mile run
6:57
Wod. RX + (50#DB / 30″ box)
11:19
—
Mile run:
7:05
Total time:
19:24 – 1:00 = 18:24