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WOD for Wednesday 10-29-14

October 29, 2014

Open Prep

Open Workout 12.4 –12 Minute clock–

150 Wallballs

90 Double Unders

30 Muscle-Ups (Scale to 30 Ring Dips)

Traditional CrossFit

Strength- 4×5 Pullups for total load

Strength 2- E3MOM – Max effort 1)Chest To Bar Pullups 2) Wide grip Pullups 3) Chinups

Work-

Run 800 m, 15 WallBalls

Run 400 m, 30 Wallballs

Run 200 m, 60 Wallballs

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17 comments

  1. Pull ups
    234, 234×4, 232, 232=4426
    Avg 233

    Wod 11:46rx


    • Excellent time on the WOD!


  2. pullups: 3X5 b+1 2×5 b

    WOD: 19:35 rx
    Holy crap wallballs!!

    Thank to Ryan for pulling me through to 60 on the last round!


  3. PU: 4575
    Strength 2: ✓
    WOD: 12:53rx


  4. Pullups BW 190. 243 (+53) x5, 262 (+72)x4, 243x5x2. WOD- 14:53 or 14:03 cant remember. I rowed the first 800 and ran the 400 and 200. The knee forced a pace slow enough that I was pretty much unfatigued at the start of wallballs and they went pretty well.


  5. pullups: 5 @ bw, 5 @ +5lbs, 5 @ +10lbs, 4 @ +12.5lbs

    work: 12:59 subbing kbs for wallballs – shoulder & elbow are killing me


  6. Pullups: 10@bw, 10@+5. I think I should have started above bw, but wasn’t sure what I could do.

    WOD: 16:09, runs went well, wallballs not so much!


  7. Open WOD pitifully 138 reps. At 100 I was 7:19 and didn’t keep up with the clock slowed down in preparation for DU’S pretty mad at myself for not watching the clock.
    WOD Platinum 19:17. To top it off did 7 more wall balls to make an even 250 total wall balls.


  8. Pull-ups using 1 red band

    WOD – 16:36

    Brutal last 60 wall balls – took too many short breaks.


  9. PU BW + 38,40.5,43,38…Wod 18:20


  10. 16:19 Rx


  11. 12.4
    150 WB
    19 DUs


  12. Pullups-7+2.5, 3BW, 6+1, 4+2=WORSE than last week
    Work- 18:20


  13. Andrea
    12min cap – I didn’t finish this workout
    HOWEVER, finished 150 WB in 7:27. Previous Karen was 7:55. Got to 68 of 90 DU. HOWEVER, I have started stringing them together . . . Finally! I think I even did 10 in a row at one point. Anyway, I’m not totally dissapponted by this end result.


    • Great job!!


  14. 240 with WB and DU and since I can’t do MU I did ring dips and got 5.


  15. Pullups- 4,576 BW 192+52lb X’s9 +45lbX10

    WOD- 16:24 RX. This has not been a good week for me!



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