WOD 12/19/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- For Time: 1K Row + 3 RNFT of: 10 Front Squat/10 Push Press (45/35)/10 Tuck Jump/3 WallWalk – 7 Minute Cap
B- Kelly- 5 RFT of: 400M Run/30 Box jumps (24/20″)/30 WallBall (20/14-10′) -42 Minute Cap
Notes: Try stepping off of the box as much as possible in order to avoid injury to your ankle.
Post your scores to the Whiteboard.
I’ve never ever done this one. It looks like a good one.
42 minute time cap sounds too short
I was looking for part C & D and couldn’t find it until I saw 42 mins cap – Def gonna be a “good” Friday post workout
I think a 42 minute AMRAP of food consumption after this wod is only fair.
I’m w Dariel on the food AMRAP!
I’m already thinking about carbing up for this one.
What is an elite time for this?
I dug up my time too 28:16 Rx back in May. The cold wind might play into that run and having to put on and take off a sweatshirt may slow you down. D- you’ve never done Kelly???
Never. Somehow I always miss it
My time a year ago was 26:04, if you want another data point.
I recall smanik almost completing an entire episode of Seinfeld waiting for me to finish
I just dug up my jan 17, 2014 time of 34:49 less than 3 months into crossfit. Can’t wait to see the progress.
Dropping like flies… I’d say prob 22 minutes would be elite.
If you have some time here is part 1 of Outlaw Barbell at the American Open- good shit right here.
https://www.youtube.com/watch?v=HXnU_nGgOIw&feature=youtu.be
May 11 2014 – 24:31 Rx
Pace yourselves with this one. You’re in for a long fight.
Especially upset to be missing this one.
If anyone sees my time, post it here b/c i forgot to write it down. want to put it in my whiteboard account. thanks
I did this wod in shorts and t-shirt. It wasn’t too cold at 6am. No one wants to help tell me my time?
Sloots – you finished in 34:58
thanks cory
This was my first time doing this don’t remember doing this last year so nothing to compare it too
Kelly 28:16rx
I figure I hit 11am class cause it would be the warmest and it was still cold so all I got to say is dress in layers and pace yourself.
It was good not to see any weights today lol
I’m glad it’s over with now I can start my weekend early Xmas in Brooklyn who going to the run dmc concert at Barclays to tonight besides me lol
Enjoy your weekend everybody
Friendly reminder. Do all the reps and don’t get caught out there. When you least expect it your coach may be counting your reps
I got 26:05 (2 minutes and change faster)…didn’t hit the 10″ target every time at all, but I’m okay with that b/c I know I didn’t do it last time either. I’m happy with this- I know I did work! And chasing Marcos made it that much better- hot on his ass!
25:21 Rx almost a minute off my PR but I wasn’t destroyed afterwords so I’m still happy with my result. Tina, you literally scared me on this one I thought you had me for sure. And you thought you couldn’t go any faster. Awesome work. Rachel too. This was a WOD built for her.
400m farmers carry @ 2pood each-4:52
6 min amrap: 250m row / 10 burpees over the rower -3rds+37m
For time: 400m run/12rmus/12 box jumps at 30’/12 wall balls + 400m run/9rmus/9 box jumps at 30’/9 wall balls + 400m run/6rmus/6 box jumps at 30’/ 6 wall balls -31:50rx (damn ring muscle ups killed my time need to make these like pull ups)
Accessory work: 30 hamstring curls on ghd; 100 seated ham curls with band; 100 banded good mornings
Where did you go?
Saturday WOD: Park Murph
42:39 door to door
Haha I love that it begins once you walk out the door
2015 OPEN ATHLETES
1. Conditioning
Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
2. TTB
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.
Wb 80
Ttb 59
Row 53
Pc 37