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WOD’s for wednesday 9/31 and thursday 10/1

October 1, 2014

Open Prep

Wednesday

CF Open Workout 13.2

As Far as Possible against a 17 Minute clock:

40 Burpees

30 Snatches @ 75/45

30 Burpees

30 Snatches @ 135/75

20 Burpees

30 Snatches @ 165/100

Thursday

Strength 1- 5×5 Clean Grip Deadlift (record sets and reps)

Strength 2- 3×8 Standing Barbell Shrug for completion (no score)

Work- GRACE:  for time 30 reps G2O @ 135/95

Platinum Elite Traditional Old School CrossFit

Wednesday

Strength 1- 4×8 Pullups for total load

Strength 2- 3×5 Barbell Bent Row for completion (no score)

Work- 50 Reps each, Burpees, Snatches 95/65, Box Jumps 24/20  Athlete’s choice on the order.  Sets can be divided.

Thursday

Strength 1- Back Squat 4×8 for total load

Strength 2- 3×5 Front Squat  for completion. Tempo Controlled at 2-2-2-2

Work- 10-9-8 down to 1  of Cleans (G2Shoulder) @ 155/105.  1 Rope Climb between every round.  Every break in the set of cleans costs 1 additional rope climb.

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33 comments

  1. Pull-ups – 15@bw, 17@+1


  2. Pull ups 3×8 +1×7 at BW+black.

    Wod 103 (left 7 burpees and 5 snatches on the table)


  3. pullups
    197, 202, 210, 210=6552

    Platinum Elite Wod=13:54rx
    Whoever stole my lungs please return them asap!


  4. PU- 5BW, 7@+1, 13@+2, 7@+3
    Rows ✔️
    Work 16:31 @ 50lb– broke into 5 sets of 10


  5. pull-ups: 29 black +1
    WOD: 15:38 (scaled, 40#)


  6. pull-ups: 16@bw, 12@+1, 4@+2
    work: scaled to 50lbs & steps ups due to tapering this week = 12:24


  7. Pull-ups: 2664
    PEWOD: 14:38rx

    Clark, please give Jeff back his lungs. 12:00 is crazy fast for that workout.


    • Correction on pull-ups: 6640 …I don’t suck that badly.


  8. Neal broke the 12 minute barrier on the Traditional CrossFit WOD. Well done. I made up deadlifts at 325×8, 350x8x2, 300×8. Total 10,600. Knee Felt pretty good. Cant use it as any sort of excuse.


  9. PU 4×8 @ 230# using two red bands
    Rows 3×5 @ 95#

    WOD Rx in 18:42


  10. Pu 3 sets with b2lp, 1 with bp
    row with 45, last set 55
    wod 18:48 45 & step ups glad there weren’t any wall balls in the mix


  11. Pull-Ups – 6570
    P.E. wod – 12:00 rx


  12. PU 170lbs + 20, 20, 10, 10……WOD 15:47 @ 75lbs and step up’s


  13. Pull ups 7256
    WOD 11:45 rx


  14. 150, I did get 165 up but it was so UGLY and borderline that I no rep it. I think Brock agrees


  15. Andrea
    Well, not sure what to say except that I really tried! Contrary to what it says above, we set up to snatch 45 -> 95 -> 120. I felt confident about 45 and 95 BUT couldn’t even get one rep at 95!
    At least I know what I need to work on, blah, blah, blah


  16. Grace 2:59 RX PR


  17. Thursday
    Back squat 155, 165, 155, 145 = 4960
    WOD 14:14 scaled to 135


  18. Pullups BW 192 8XBW+32lb vest and 24XBW+10lbs Total weight 6,704

    50,50,50 WOD made it through 40 snatch, 40 burps and on 38th BJ I shredded my shin on the box…too much pain to finish. I was at the 13.5 minute mark so I think probably about a 16 minute pace…I was trying to do 10 rounds of 5 movements.


  19. Front Squats basing on a 1 RM of 270 (I think I have more, but ran out of time)

    205X8X3 total weight 4920 avg weight 205 DUH.

    Clean&Rope WOD @ 135 finished 5’s all cleans unbroken so 5 rope climbs…guess my score would be 50?


  20. Shoulder Press instead of squats:
    45×8, 55×8, 60x8x2 = 1760

    HSPU: 3 consecutive for 1st 2 rounds, then last 2 top 1/2 only, round 3 could only get 1, then 4 top 1/2

    ran 2.31 miles 20:20


  21. BS: 4960
    FS 2-2-2-2: ✓
    PEWOD: 13:22@135


  22. Back squat: 4×8@225=7200
    FS 2 x5@135

    WOD: scaled to 120, did rope climb once then scaled rope climb. (Didn’t trust the decent fatigued) Made it through 5’s.


  23. Be 225, 225, 225, 235=7280
    fs 3×5 with a 2sec tempo
    135, 135, 135

    Wod 12:22 @135


  24. BS = 6,400#
    3×8 @ 205#
    1×8 @ 185#

    WOD in 10:28
    (Scaled to #115 cleans and rope pull-ups)


  25. Made up pull-ups:
    +3×8
    +3×8
    +2×8
    +1×7

    Back squat:
    165×8
    165×8
    160×8
    155×8
    =5160

    I was sick yesterday and most of today. I was much more drained than I thought… Stop after BS


  26. Andrea
    5×5 Clean Grip Deadlift
    165, 185,185, 185, 185

    3×8 shoulder shrug

    Grace: 3:20 rx


  27. 50 Snatches 50 Burpees 50 Box Jumps in sub 10:35. Subbed stepups, which definitely is easier than jumping in this format. Knee was no issue. Front loaded the snatches and back loaded the step ups with burpees spaced pretty evenly throughout.


  28. Cleans deadliift – 185, 235 but could only get 3 before grip slipped so went down to 205 for 4 sets of 5

    Grace – 2:04

    Other WOD – 11:24 rx


  29. BS: 4×8 @ 145: 4640
    Different WOD with rowing 13:25


  30. Back Squats – all 4 sets @ 225
    PE WOD – dropped the bar once every round between the 8th and 4th round and ended up having to do more rope climbs than needed – fell just short of completion (1 clean and 2 rope climbs short)


  31. 10 to 1 Cleans at 155/Rope Climbs end of every round. 1227. Hook grip and lot’s of rest in rounds 8-7-6 was the key.


  32. BS- 8×95, 16×105, 8×100=3240



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