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WOD’s For M-T-W 1/5-6-7/15

January 5, 2015

I know from years past that the monday after the Diet Contest is one of the busiest days of the year. I will respectfully ask you to avoid 6am if you can, as that class will undoubtably be busy. If 6 is your only option, clearly go to 6.

Monday- CF OPEN 12.3 AMRAP in 18 Minutes of 15 Box Jumps/Step-ups, 12 Push Press @ 115/75, 9 toes to bar. Back in 2012 the WORLDWIDE #1 Score was 531-Rich Froning, 540-Kristin Clever. 1000th place score for Men-375, Women-333.

Tuesday- WOMEN- 2 on, 4 off x 5 cycles Airdyne for max calories. MEN- 1 on 2 off x 10 cycles Max Reps Heavyrope. Every miss/stop 5 Burpee penalty before you can resume.

Wednesday- Split Jerk Instruction or Work to 90%. Then EoMOM– 1 Round of Cindy then Max reps Touch and go Clean and Jerks @ 135/95 in remaining time. x 6 cycles.

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34 comments

  1. 6 rounds + 29 RX. This one made me feel sick! 200 fat pounds working against me on the Toes to Bar


  2. 5 rounds + 34 rxd. T2B slowed me down, but I chipped away.


  3. 7rds even.


  4. 6+15 60lb & knee raises…feel like I should have gone heavier


    • YES YOU SHOULD HAVE!!! You are strong now.


  5. 5 rounds +20 65#/ KTB


  6. 6 rounds + 17 reps rx


  7. 4 rounds + 15 rx – 75lbs was just too heavy for me today. Sucky.


  8. 6 rounds plus 27 reps RX. Definitely came out of the gate pacing a little extra due to my back feeling a bit sketchy.


  9. Jason
    5 rounds w/K2C


  10. 6 Rounds + 26 rx


  11. 7 rounds + 25 rx


  12. 7 rounds + 15 reps
    Step ups, 75lbs, Sub 15 sit-ups for the 9 sit-ups


  13. 5 full rounds + 18 @ 75lbs and scaled T2B


  14. 7 rounds plus 27 rx


  15. 4 rounds plus 21 reps RX


  16. Andrea
    7rounds + 32 Rx

    Man, I was nervous about getting back in there! The 12 days of Christmas is the only workout I’ve done in the past three weeks. My toes to bar fell apart (as usual) so I tried to make up time on the step ups. I may have been able to push a bit harder on the push press, but I didn’t want to risk my arms for the t2b. Not really sure what happens but I end up doing singles:/


  17. 5 rds +3 (60, kr, su)


  18. 5 rds. + 24., some rx t2b, some k2e
    I don’t know what it is about t2b, I can’t get consistent at them


  19. Tuesday : 110, 125, 120, 61, 70, 62, 60, 71, 55, 65 = 799. First 3 rounds no Burpee’s.


  20. Tuesday = 981


  21. Tuesday death-machine AD
    27, 21, 20, 21, 22=111 👎


  22. Heavy rope 885
    96
    101
    65
    72
    82
    90
    90
    94
    96
    99


  23. AD
    30, 30, 29, 28, 28 = 145


  24. AD: 23, 28, 27, 24, 25 = 127
    Then ran 2.5 miles in 24:30. I never so badly wanted to quit running and just walk, legs were on fire!


  25. AD: 27, 24, 24, 23, 24 = 122


  26. 85,107,107,100,83,106,99,100,70,100 total 957

    On round one and round 9 I tripped over the top on like my 4th jump, those were the only rounds I did burpees.

    I’m going to be walking funny for a week!


    • That is good! I was partnered up with Joel and he only had 2 burpee penalties


  27. Jump rope with 5 burpee buy-in 825reps


  28. AD – 43, 42, 42, 41, 41 – total 209


  29. 1053. First 4 rounds I do did burpees after that I kicked it into high gear. Great workout


  30. I was disappointed with my score.
    PR 173 calories
    Today only 150 calories


  31. 445


  32. 5 rds plus 27 Rxd



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