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WOD for Tuesday 11-18-14

November 18, 2014

Platinum Elite

Strength 1- Shoulder Press 4×5 for load.

Strength 2- 3×3 Negative Shoulder press at 110% of St 1.

Open Prep

ST-1: 3×3 Pullups for load

St-2: Top 1/2 Pullups

Shoulder Prehab

Work- Both Groups. Interval Tuesday.

Against a 20 Minute Clock

5 Minutes each Airdyne, Row, Heavy Rope, Burpees.

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22 comments

  1. CrossFit should read 4×3 shoulder press, not 4×5.


  2. Open Workout : BW + BELT + WEIGHT 260X3, 262 1/2 ×3×2 = 2355
    2ND STRENGTH WORKOUT 226X3X3
    Combined class WOD:
    BIKE 66
    ROW 69
    ROPE 220÷4 = 55
    BURPEES 48. GRAND TOTAL 238


    • Last preformed 10/28 score 213


  3. SP Peak 95×3
    AD 55
    Row 61
    Rope 217 (my new least favorite thing, I even like the AD better!)
    Burpees 53

    223


    • Seriously, the rope is harder than the airdyne?…


      • I was thinking the same thing… Seriously harder?? I doubt it!!!


      • Yes. The rope is way worse – maybe I just can’t do it right. I would rather AD. Definitely rather do burpees!


  4. Peak SP: 70 – 1st time attempt SP in over 3 weeks

    AD: 55
    Row: 60
    Rope: 350/4 = 87.5 ~88
    Burpees: 54
    Total: 257 (last time 241)

    It’s wrong on the board. I should have listened to Brock when he said to recover first before doing the math. Rope was written down as 84.5.


  5. SP 190 Peak set. Down from 195 last week and I even got 2 reps at 200 last week. I felt fatigued today maybe from yesterdays crossovers.

    WOD 221 last time 212, an improvement but still crap. My lungs burned so badly…I am still hacking up a lung well over an hour later…I shouldn’t hurt this bad.

    AD 70
    Row 55
    rope 55
    burpees 41


  6. SP 4×3 Peak 130#

    WOD = 226 (218, up from 10/28)
    AD – 100 (100)
    Row – 74 (69)
    Heavy – 100/4 = 25 (20)
    Burp – 27 (29)


  7. SP 125……AD 60, row 60, HJR 55, burpees 55…… 230 total


  8. Made up Monday:

    Sumo deadlift 245- stoked!!!!

    Jump squats 107
    DUs 181
    Crossover Push-ups a measly 40

    Tuesday: Shoulder Press 95x3a also stoked!!!!

    Just had time to do AD and Row- can’t remember my scores. I had to scoot and forgot!!!


  9. Sp
    145, 152, 153.5×2, 145

    4 second Negative
    165, 160, 155

    Wod=279
    Bike 70
    Row 80
    Heavy rope 265/66
    Burpee 63


  10. 47ad
    50 row
    220/4 rope
    43? Bp
    Airdyne will never be my friend.


  11. 89 AD
    82 row
    Jump: 369 (reading other scores I must have counted wrong)
    Burpees: 65


    • Holy f@#%. Are you sure you aren’t the bionic woman? I’m sure you DIDN’T count wrong. Damn!


  12. SP – 135 failed at 145
    Bench press – 180 set


  13. SP peak 65


  14. Sp Peak 75 negs 80
    Wod 196
    bike 53, row 48, hjr 58, burp 37



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