warm up
400m run
45#/15# burgener warm up
3 x 5
focus/skill
power snatch
workout
amrap in 17mins of:
12' rope climbs x 3
hspu x 4
115# power snatch x 5
5min rest
max abmat sit ups in 3mins
1min rest
max double unders in 3mins
post amrap rounds & reps to comments
CFJAX thanks Steve C. for last week's WODs. this week, it's Aaron H.'s turn at the wheel...drive it like you stole it, Aaron!
400m run
45#/15# burgener warm up
3 x 5
focus/skill
power snatch
workout
amrap in 17mins of:
12' rope climbs x 3
hspu x 4
115# power snatch x 5
5min rest
max abmat sit ups in 3mins
1min rest
max double unders in 3mins
post amrap rounds & reps to comments
CFJAX thanks Steve C. for last week's WODs. this week, it's Aaron H.'s turn at the wheel...drive it like you stole it, Aaron!
Pete W. 39/200bw. modified (assisted HSPU's)
ReplyDelete6 rounds + 2 climbs / 84 situps / 139 DU's
My hands are RAW, Hyde. Nice one Aaron!
did this wod as the sole attendee of the lunchtime class. im not a huge fan of working out by myself, but thanks to jon for coaching me and helping me tremendously.
ReplyDeletei failed on my last round, last attempt at rope climb. son of a B i can't quite do those like i used to.
mego / bw 163# / 73# snatch, mod HSPU, 1 mod rope climb / 4 rounds
let it be said that the first person to do a WOD will always be beat by their direct competitors. once a score has been inked on the white board, somebody will beat that shiz simply because they now have a gauge to measure off of.
BRING IT ON SISTER!
we did 18 towell pull ups instead of 3 x 12' rope climbs.
ReplyDeletestill tough.
bou. 10rounds/84 situps/ 142 du's
rob. 6/ 87/ 80
caleb.9rnds+1snatch/99/107
ReplyDeleteturbo. rx. 11 rnds/117/Don't mess with my shit!
ReplyDeleteWagering against Turbo... Don't bet your life on it!
Katy 100bw
ReplyDeleteStarted at 45# but my formed sucked so knocked it down to 35# and my form improved tremendously. Thank you Aaron.
6 rounds+3 rope climbs. Mod Hspu.
Great Job Crissy! Keep the intensity up girl!
Tough one, so tough that I forgot my numbers (LOL). Ryan, great to see your smiling face back at the gym buddy!
ReplyDeleteLisa.107bw.55#.10 rounds
ReplyDeleteStarted with regular rope climbs for first 3 rounds and then modified the rest. Should have stuck with the rope climbs and pushed through them.
Chrissy your my hero. Awesome job!
Steve C. rx. 9rnds./104/110
ReplyDeleteSit ups and double under reps almost identical, something doesn't seem right about that.
JV. 85# on 1st WOD
ReplyDelete8 rnds/88 situps/174 dbl unders
Aaron H. 155bw. rx. 9rnds + 3rope climbs/91/188
ReplyDeleteGreat job today everyone. Snatches are definitely a difficult lift.
ReplyDeleteAah yes, difficult, but rewarding in all aspects of explosive power! lol. 9rds rx.
ReplyDeleteCheck out Crossfitgames.com and comment on a familiar face...
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteGO CAV!
ReplyDelete