CF Games 2019 WOD 1 First Cut
4 RFT:
400m Run
3 Rope Climbs 15′ RX+ Legless MRX 2-15′ or 3-10′
7 Squat Snatches 135/95# RX+ 185/130# MRX 95/65#
Compare to Septemer 13, 2019.
*Rx+ is CF Games standard.
**Scaling option is 3 rounds.
Thanksgiving Schedule is as follows:
Wednesday, November 23rd: 5:30pm & 6:30pm class is canceled
Thursday, November 24th: (Thanksgiving Day): Closed
Friday, November 25th: 8:00am and 9:30am classes offered, all other classes are canceled.
Strength
Worked to #185
WOD:
Rx 17:48
Strength to 155
WOD Rx’d
3 rds + 400m run
Scaled to 2 RC last time
EMOM: 1 squat snatch
2×1@95
2×1@115
3×1@135
3×1@155
Wod Rx’d
17:22(pr)
2019: 20:08
*singles and no misses on SS
Nice job, Chris!
Awesome Butter!
EMOM squat snatch with Jess
55-60-65-70-75-80-85-85-90-95
Wod MRX with bike
14:50
Squat snatch
Worked up to 185, failed 205
Wod RX w/ run
16:08
Squat snatch
Ended @205
Wod RX+
Finished all four rounds (PR)
19:59 (per Chris B my official judge)
Possibly right at 20 when I stood the last snatch up
2019 : 3 Rounds + 2 Legless Rope climbs
Happy with this improvement!!!!
Had 1 miss in the last round
Definitely 19:59! Great job!
EMOM
Bike for minute
10 push ups
5 bar MU
WOD AMRAP 20 mod cause wrecked from half
500m bike
10 push ups
5 bar MU
4 rounds then ripped
Switched bar MU to 20 sit ups
4 rounds
Strength: 10 minute EMOM Squat Snatch
2@75#
2@95#
2@105#
2@115#
1@125# (f)
1@125#
WOD Rx+/MRx – Legless rope climbs, First 2 rounds 105# barbell, Last 2 rounds 95# barbell.
19:59
Squat Snatch
EMOM for 10 minutes
135/145/155/165/170/175/180/185/190(failed)/190(failed)
WOD
With legless rope climbs and 135# snatch
All squat snatches unbroken with tng.
Time: 17:34
Squat snatch up to 45%
WOD as an AMRAP
w/1k bike, 10’ attempts (new rope was slick!), 45#
3 rds + 1k bike
Squat Snatch: up to 85#
WOD @ 65# PC
R1: 3 legless
R1: 1 legless + 2 RC
R3-4: 3 RC
18:17
* 17:17 (started min late – getting shoes on)
You and those legless RC! Amazing, friend!
EMOM w/ squat cleans:
85-85-95-95-105-115-125-135-135
WOD w/ 95lb squat cleans & 2 rope climbs ea rnd
19:25
Tough workout even with the mods. Great work, nooners!
Strength
Up to 165
Wod rd* bike
19:19
Actually very happy to be able to get all the rope climbs in time cap
4 RFT:
400m run
15 strict pull-ups
7 pwr snatch @95#
17:10
Strength: Up to 165#
WOD MRx+ (115lb/15’/400m): 19:58
4/3 on first set of SS
3/3/1 on sets 2 and 3
singles on set 4
Hang Squat Clean w/ 2 second hold at bottom
Up to 175#
Wod:
Modified my mods half way through
18:09
6 mile run
SS EMOM up to 120#
Wod as rxd
18:28
All singles, one miss
Strength:
Worked form
—
Wod RX
Capped
3rds + 4 squat snatch’s
Looking strong Chase!!!
Squat Snatch E2MOM
4-3-2-1-1
95-110-120-130-135
WOD w/ 2 rope climbs and 95#
19:41
Snatches 5/2, 4/3, 4/3 & 4/3 (no misses)
2019 w/row: 20:33
KP abs
Strength 185lb
WOD 18:34 RX
Strength: 4-3-2-1-1-1
55-60-65-75-75-80
Wod w/200m runs, 6 rope climb raise/lowers and 55# squat snatch
3rds + 1 squat snatch at cap
Finished 6 squat snatches after cap
Abs
Strength- Squat Snatch
65-75-85-95-105-115-125-135-145-155(f)
WOD Rx- 19:38
Squat snatch:
4/2/1 then 3/2/2 for remaining rounds
Those rope climbs were no joke- fun 4:30 class!
*No compare to but I can guarantee in 2019 I didn’t do three rope climbs per round and I probably didn’t run….
Fat fingers- *19:28
Strength
4@95, 4@115, 2@135
WOD bike, 3×10’, 95#
16:59
Snatch EMOM
175-175-195-205-205-225-235-245-250 (F2)
WOD as Rx’d
19:30
Snatch EMOM:
Up to 145#
WOD:
115# with 2 rope climbs
3 rounds + 400M run
Strength – up to 145
Wod:
400m run
2 15′ RC
7 SS @ 95
3 rounds +1 rc
completely underestimated this one
Strength up to 115#
WOD with 85# sqt snatch 19:42
All sqt snatch unbroken
Snatch up to 145
Wod
400m run
2 15′ rope climbs
7 ss @ 95#
3+1 rc