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WOD’s for the week. 10-5-15 to 10-9-15. Cancelling 6 am. 7 am TBD. Therafter, I expect we’ll be ON.

October 5, 2015

As of 8:45pm  with news outlets saying parts of CB road are impassable, we’re going to cancel 6am.  It’s still dark at that hour.  Early monday AM, I will assess the roads and determine if 7am CrossFit is a possibility.   I hate canceling, but some of these pictures are pretty dramatic.  This is the new normal.  Recycle your polyflurocarbons everybody.

Check here or, if facebook is easier  check here    https://www.facebook.com/crossfit.carolinabeach

The GOOD scheduling news is,  starting this weekend, we will ad an Open Gym period Sunday’s 10-12.  Giving you some measure of gym access every day of the week!

WOD’s for the week

Monday- 7 Minutes each-   Work To a Heavy Single in the a) Push Press  b) Push Jerk c) split jerk.    Then, AMRAP in 15 minutes  15 Hang Power Cleans 95/65, 15 Wallballs

Tuesday- 15 Minutes Snatch Instruction or 3-3-3-3 Snatch Balance.  Then 100 Double Unders/10 Squat Snatches 115/80, 80/8, 60/6, 40/4, 20/2.

Wednesday- Bench Press 8-6-4-2.  Then against an 8 Minute clock:  row 1k, Max reps burpees.

Thursday- Tabata intervals.  Air Squats x 8.   Rest 4.  Alternating Tabata Intervals KB Swings/ Box Jumps 24/20 x 16.  Rest 4. Tabata Intervals.  Air Squats x 8.

Friday- 10 Minutes Rope Review.  Then,  For time:  Run 400 M,  21 Thrusters, 3 Rope Climbs.  Run 400 M 15 Thrusters , 2 Rope Climbs, Run 400 M, 9 Thursters, 1 Rope Climb.

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27 comments

  1. Wow, that’s quite a line up! Looks fun!
    ~ Andrea


  2. Thanks, Andrea. Yea, should be fun.


  3. Tabatas AND rope climbs?!? So pissed I’m missing it 🙈


  4. Pp 185
    Pj 205
    SJ 215

    Wod 214 rx


  5. PP- 85
    PJ- had to go down to work on technique- 65
    SJ- 85
    Work- 158 RX


  6. This was my plan and what I ended up doing:

    9-15-21-27
    Calories on the row
    C2B Pullups- changed it to just pull-ups
    12:31

    Rest 7 (ended up resting 8) minutes

    20 Deadlifts @ 185
    20 FS @ 125
    20 Squat (left the squat out) Snatches @ 80 (bumped up to 85)
    *used only one bar and struggle with the FS because I was so sweaty-I could bare hold it.
    16:06

    Rest 7 (ended up resting 8) minutes

    30 T2B *Skipped them- Couldn’t hang from the bar anymore with my shoulders after pullups and snatches
    30 Burpees
    30 Tall Box Jumps (Did Step ups instead)
    30 ab mat situps
    5:33


  7. Push press – 120
    Push jerk – 115 – need to work on form
    Split jerk – 135

    WOD 281 (9 rounds plus 11) Rx


    • Nice!


  8. PP: 75
    PJ: 85
    SJ: 85

    Work: 189 @55 and wall balls just at/below 9′ line


  9. PP: 90
    PJ: 95, technique pulled me down a bit
    SJ: 95
    WOD 195 (6 rounds plus 15), Rx although still a struggle to maintain consistent and decent clearance at 9′ line. #shortgirlproblems


  10. Push press @111
    Push jerk @116
    Split jerk@116(started to feel it in my back and wrists)

    WOD: 187(took too many breaks!!!)


  11. PP: 101
    PJ: 106
    SJ: 116

    work: 170 (5 rounds plus 5 wb) – only cussed twice when I no repped a wallball. Still suck at those stupid things though.


  12. PP – 95#
    PJ – 100#
    SJ – 100#

    WOD: 185 Rx’d


  13. PP 185
    PJ 185
    SJ 185

    WOD
    218 Rx


  14. Monday
    Push Press 185
    Push Jerk 195
    Split Jerk 185
    Wod 236 rx


  15. PP-251
    PJ-251
    SJ-251

    WOD- 180 Rx


    • This is Terrance scores


  16. Monday
    Push Press – 251
    Push Jerk – 251 not real comfortable with form
    Split Jerk -266

    Wod 180 rx


  17. 168 rx


  18. Andrea
    PP 126 (grey thingies)
    PJ 136
    SplitJ 136

    Wod : 8 rnds + 13 =253 rx


  19. PP: 85
    PJ: 100
    SJ: 95 (failed at 105)

    Work: 237 rxd


  20. PP 120
    PJ 115
    SJ 130

    Metcon 6 rounds even. I had to do this by myself and I felt sluggish. Never really pushed to an truly uncomfortable point. I will have to try this again when I feel a little more inspired.


  21. PP 125
    PJ 125
    SJ 140

    Wod 230rxd


  22. PP: 85
    PJ: 90
    SJ: 100
    WOD: 120 Rx. I no repped myself to death.


    • Also had to do singles on the WB’s- catching that thing wrecks my shoulder right now 😦


  23. PP- 155 (painful therefore didn;t push much) PJ-185 SJ-195. Hang Power Clean/Wallball AMRAP- 243. 8 rds +3. Neal, Vilija, Andrea and Adelynn all stomped me pretty good. Maybe some more people I forgot about. Thought I could get nine rds. Nope.


  24. 182 Rx

    It sucked and I am a pussy!



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