WOD for 12-1-15. New Equipment and Progenex Updates
December 1, 2015Equipment-wise, we’ve sold 3 of our 45lb bars, but purchased 4 new ones, 2 -45 lb Wright Bars identical to our existing 3 bars, and 2- 35 lb/25 mm “female” bars. Balancing the gender’s a little more evenly. We also have some (6) more abmats on the way and some 35 lb bumpers. I’m hoping by the end of the week…
Progenex is en route. Peppermint Smash, or Peppermint Bonanza, or Peppermint Epiphany or something is a seasonal flavor that getting great reviews. I suspect it WILL be quite good. Recall that if you buy and don’t like either the flavor or the effects, you get your money back. Lots of Chocolate Peanut Butter, some Vanilla, Strawberry and Mocha as well.
The WOD is-
Strength– Push Press x5, x5, x fatigue.
Work- AMRAP in 15
15 Box Jumps 24/20, 15 S2O @ 95/65
15 Box Jumps 24/20, 15 S2O @ 115/75
15 Box Jumps 24/20, 15 S2O @ @135/ 85
15 Box Jumps 24/20, 15 S2) @ 155/95
etc to time expires.
Midline- For Completion. 2-4 Attempts at max length GHD Static hold. Lock in at horizontal and hold for time.
The Work Capacity is going to be your most CrossFit Open-esque workout of the wee, so don’t miss out. We’ve seen this 2 action, 1 constant, 1 variable format a couple of times (Burpees/Snatches in 2012 and Deads/Box Jumps in 2014). Bar comes off the ground. Step-ups are allowed.
Did bench instead of press
CGBP
by Jade December 1, 2015 at 7:17 PMWeek 1: 115/100×11
Week 2: 110×9
Week 3: 117×6
Shoulder Press: 215×5×5×6 every rep felt so HEAVY
by larrykeith67 December 1, 2015 at 8:20 PMWOD: total reps 142 in 12 min cap
Plank hold: 39 (very lame score)
Jason
Shoulder Press: 215×5×4×4
by Anonymous December 1, 2015 at 8:28 PMWOD: total reps 120 in 12 min cap
Plank hold: 34
BS – 125×6
by Kate December 1, 2015 at 9:04 PMWork – 105 reps rxd in 10 minutes. Stared at the 95lb bar for 2 minutes.
Did back squat today
145×8. Same weight and score as last week but wanted to make sure I was going to depth (used target this time).
Work 140 rxd
static hold 1 minute
by Susan December 1, 2015 at 9:43 PMPush press 8@ 155
by Greg December 1, 2015 at 10:20 PMWod 115 reps in 12 min
Static hold 1 min
by Anonymous December 1, 2015 at 10:21 PMPush Press: 115×6
by Jill December 1, 2015 at 11:25 PMWOD: 165rx
Plank: 1min
Great score! 12 min cap?
by larrykeith67 December 1, 2015 at 11:58 PMYep! Andrea got 168rx!
by Anonymous December 2, 2015 at 5:19 AMYou girls are amazing!
by Kate December 2, 2015 at 8:03 AMThat is so fucking awesome!
by Jade December 2, 2015 at 9:50 AMPP: 90 x 6
by Jacqui December 2, 2015 at 12:06 AMwork: 113 rx (3 rounds + 7 s2o)
plank: 1:06
SP- 190X6
Work- 135 RX. (4 rounds plus 15 step ups) That got REALLY heavy @ 155. I think I could’ve gotten 1 or 2 in the 5th round of 175 but I didn’t even think I would get there and didn’t have the weights for it. Great WOD!
plank 30 seconds…I had nothing in me after that WOD.
by Marcos December 2, 2015 at 3:18 AMOmg! I made a mistake and added 10’s to EACH side for each round…so I did the amrap with 55-75-95. Makes me feel better about the 105 score.
by Selena December 2, 2015 at 4:03 AM8 am. Work to a heavy single in the clean. 240. PR Lifetime. Rep was pretty decent, making me think 250 is within reach. I DID use the fancy ball bearing bar. If you haven’t tried the bar on your heavy Olympic days, please do so and see if you like it. I’m not 100% sure I do. The spin is SO fast I’ve had the bar pop out of my hand once or twice. On the Box Jump/S20 workout I got 140, which is 5 reps into the 5th barbell set/175. The actual split jerk felt pretty good. My reps at 175 were my best all day because they HAD to be.
by CrossFit Carolina Beach December 2, 2015 at 8:46 AMI hate when that happens. Haunts me for hours afterwards trying to figure out WTF?! Great job ~ andrea
by Anonymous December 2, 2015 at 10:46 AMThis was for Salena!
by Anonymous December 2, 2015 at 10:47 AM1 rm push press at 120
Wod= 147 rxd
Midline static hold= 1:16
by Lindsey McDermott (the better McDermott) December 2, 2015 at 7:11 AMSP 135×6…..wod 106 rx
by Bob December 2, 2015 at 8:28 AMPush press 107 x 7
by Whitney December 2, 2015 at 8:44 AMWOD 140 rxd
Had I known Brock got the same score, I would have found time for 1 more rep.
by Whitney December 2, 2015 at 10:02 AMI didn’t push press first so I was fresher. I think that tilts the scales in your favor.
by CrossFit Carolina Beach December 2, 2015 at 10:17 AMShoulder Press- 5+5+7@230
by Terrance December 2, 2015 at 9:17 AMPlank hold 30 sec (embarrassing)
WOD- 135 rx
145 Rx
by Jade December 2, 2015 at 9:49 AMPush press: 7@82, kept weight same as I fatigued at 4 last week
by Eileen December 2, 2015 at 10:17 AMPlank: 45
WOD: 116, but kept to 85lbs on the 4th round. Calculated wrong on the board
PP 165×6
by Jeff Kapusta December 2, 2015 at 10:55 AMWod 116rx
Andrea
by Anonymous December 2, 2015 at 10:56 AMPush Press 117×5, 117×5, 117×3 Whah, Whah!!!
WOD: 168 – huge pacing factor was changing weights BEFORE returning to the box (thanks Marcos!) Gave me time to recoup before making up time on the box (step ups, by the way), the bar was ready when I returned and I was able to just focus on the weight action
Thanks for all the positives! It means a lot
Push jerk – weight the same as last week:
107×5, 107×5, 107×5. I totally forgot I was supposed to go to fatigue on the last set, but to be honest it was a struggle to get the first two sets. I’d like to think I could have squeezed out one or two reps. I’ll assume I got 6 when I calculate my weight next week.
GHD static hold – I won’t lie. I did it once and only held for 25 seconds. I was more interested in watching the first group do the WOD.
WOD – 118 reps RXd. So 3 full rounds + 15 step ups + 13 S2OH. I slowed way down in the fourth round of S2OH.
by Kathleen December 2, 2015 at 11:10 AMPP: 115 x 7
by Mackie December 2, 2015 at 9:45 PMWOD: 105
GHD: 44, 29
Push Press: 80x 5, 5, 8
by Rachel December 4, 2015 at 9:15 PMGHD hold, did twice without recording time but it wasn’t worth recording, trust.
WOD: 105, Rx