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WOD for Wednesday. First event for Saturday Announced. Other notes.

November 5, 2014

First up,  an administrative note:  With no intention to make anyone feel bad and without pointing fingers at anyone,  please watch your hygiene.  Perhaps surprisingly, Winter is worse than the warmer months for a bad smelling gym, as we keep the doors closed and air doesn’t circulate.  6 am athletes, you guys are the most crowded, it’s the coldest out, and I;m sure a lot of you roll out of bed just in time to get to the wod, and the problem is the worst at this hour.  Hey, happens to the best of us.  Myself included.  CrossFit makes you sweat. I will pick up some courtesy deodorant asap that you can consider public domain, in the event that you forget yours.  Spray-on, of course.

WEDNESDAY

TPECF

Strength 1-Pullup 4×5 for load

Strength 2- 3x Max effort Supine row

Work- Jackie: For time 1k row, 50 thrusters @ 45/30, 30 Pullups

OPEN PREP

WORK-  Open Wod 14.5

For time.  Descending 21-18-15-12-9-6-3

Thrusters @ 95/65, OTB Burpees

First WOD for Saturday

Against a 4 minute clock, each team will throw wallballs for max points as follows

Women- 9 ft target 10lbs=1 pt.  14 lbs = 2 points. 20 lbs = 3 points.

Men- 10 ft target. 14 lbs = 1 pt. 20 lbs = 2 points, 30 lbs = 3 points.

Minute 4-5 will be a toes to bar 1 pt per rep.  Both phases will be 1 athlete moving at a time.

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14 comments

  1. PUx3
    BW w/grey
    BW
    BW
    BW w/grey

    WOD Jackie
    13:40 air dyne and black assist, switches to purple for last 12.


  2. PU – bw + 5×6, +7.5×3, +10×2
    Jackie- 10:29@+2, faster than last time but still 30 seconds off my PR


  3. pu 251, 242, 242, 245=2940

    Jackie 7:25rx


  4. Open WOD 14.5 The clock was reset during the WOD do I have no time.
    A tough work out.


  5. pullups: 3 @ +10, 3 @ +15 x 3

    Jackie: 10:04 rx’d & PR (last time 10:17) – next time goal sub 10!


  6. PU: 245, 250, 250, 247.5 = 2977
    Jackie: 8:58rx


  7. Had to catchup on DeadLifts
    4×3 – 3,910#
    345#x3
    355#x1, 315#x8

    WOD Jackie in 12:20 using a black band


  8. PU- 2+5, 5+2.5, 5BW
    Jackie- 10:14 w/ +2band–10:21 previous w/ same scale


  9. Pullups-BW 192 plus 38 and 32 lb vest total weight 262X’s12 total lbs pulled 3,144

    Jackie 8:07 RX and PR…previous PR was 8:20.


  10. BW 153
    BW+5
    BW+10×2
    BW+15

    Jackie: 10:30 with strict +3


  11. 14.5 12:48 (down from 13:04)


  12. PU BW + 52×12……FS 175,175, 185×2, 165


  13. Why did you announce the event?!? Someone peer pressure you? Stay sting Brock. Unknown and unknowable!!


  14. pullups one set at BW+5, three sets at bw+7.5



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