Warm Up- Coaches Choice

Snatch– 1/1/1/1/1 (build up to 85%1RM)

5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18″)/10 Wall Ball (20/12lbs)/ 10 Double Unders

Row 10 min @ 65% intensity

41 replies
  1. cahill
    cahill says:

    Warm Up- 3 minutes jumpingt rope
    Snatch- 1/1/1/1/1 (build up to 85%1RM)75/95/115/135 F/ 135 success
    5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18″)/10 Wall Ball (20/12lbs)/ 10 Double Unders 15:49
    Row- 10 min @ 65% intensity 2108 M
    The women slayed this WOD this am. Bloody shins and all. I love starting my week at the box. have a good day

    Reply
  2. cahill
    cahill says:

    Warm Up- 3 minutes jumpingt rope
    Snatch- 1/1/1/1/1 (build up to 85%1RM)75/95/115/135 F/ 135 success
    5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18″)/10 Wall Ball (20/12lbs)/ 10 Double Unders 15:49
    Row- 10 min @ 65% intensity 2108 M
    The women slayed this WOD this am. Bloody shins and all. I love starting my week at the box. have a good day

    Reply
  3. rosie
    rosie says:

    Warm Up – 3 minutes of DUs (aka self-flagellation with a jump rope)

    Snatch- 45/65/75/80/85/90/95. Things started to be less smooth and more ugly at 95, so that’s where I stopped.

    5RFT: 10 Hang Snatches (45lb)/10 Box Jumps (18″)/ 10 Wall Ball (14lb)/ 10 Double Unders. 11:23.
    Got my last round of DUS unbroken!

    Row: 10 min @ 65% intensity. 2057m.

    I agree with Cahill–What a great way to start the week!

    Reply
  4. KurtRod
    KurtRod says:

    Screwed up a little with the time. Thanks Izzy and Tammy for being so accommodating.

    Worked up to 125# on my snatch. Failed at 130#. Just couldn’t hit it today.
    Worked up to 180# on cleans. Failed at 185#. Pretty happy with that. 185# is my PR, but glad I could get 180#.

    5 rounds
    10 hanging snatches (past knees) @ 75#
    10 box jumps @ 24″
    10 Wall Balls @ 20#
    10 Double Unders

    Time = 12:16. Fun times doing the Wod with Dan. Was gunning for you Rosie! Don’t worry Tammy I cleaned my ball afterwords (;

    Reply
  5. KurtRod
    KurtRod says:

    Screwed up a little with the time. Thanks Izzy and Tammy for being so accommodating.

    Worked up to 125# on my snatch. Failed at 130#. Just couldn’t hit it today.
    Worked up to 180# on cleans. Failed at 185#. Pretty happy with that. 185# is my PR, but glad I could get 180#.

    5 rounds
    10 hanging snatches (past knees) @ 75#
    10 box jumps @ 24″
    10 Wall Balls @ 20#
    10 Double Unders

    Time = 12:16. Fun times doing the Wod with Dan. Was gunning for you Rosie! Don’t worry Tammy I cleaned my ball afterwords (;

    Reply
  6. coachcanadan
    coachcanadan says:

    Whew! Hot one today! I weighed my shirt after the 5RFT and it was two pounds. SO I did the WOD with a 2lb vest today. 🙂

    Snatch 1-1-1-1-1 to 85%
    65-75-85-95-105
    Left my hat on accidentally and on the 105 rep I hit the brim, knocked it off, threw me off balance, and I dropped the bar on my head, neck, shoulders, and back. ELITE! More of a roll than a drop, but it still wasn’t pretty!

    5 RFT of
    10 hang snatch 75#
    10 box jump 24″
    10 wall ball 20lb
    10 DU

    Total: 14:47
    This was brutal. Nice doing it with Kurt, he really beasted it!

    10 min row at a moderate pace = 2519m. Felt good. What a WOD!!! great job by the noon class, btw, and welcome back Rory! Way to go Rx’d today, buddy!

    Coach Dan

    Reply
  7. Rory M
    Rory M says:

    Great to be back!
    WU 3 min Rope Climb=2 which beats my old record by 2

    Snatch- Built up to 85 Failed 95 and 90

    5RFT Rx = 26:57
    Near death experience (in a good way) 🙂

    10 Min Row @ 65% = 1917m

    DU’s getting better. Wall balls Getting better.
    Really have to improve my stamina somehow
    Totally gassed. Jelly arms and Jelly Legs… mmm Jelly…

    Reply
  8. Rory M
    Rory M says:

    Great to be back!
    WU 3 min Rope Climb=2 which beats my old record by 2

    Snatch- Built up to 85 Failed 95 and 90

    5RFT Rx = 26:57
    Near death experience (in a good way) 🙂

    10 Min Row @ 65% = 1917m

    DU’s getting better. Wall balls Getting better.
    Really have to improve my stamina somehow
    Totally gassed. Jelly arms and Jelly Legs… mmm Jelly…

    Reply
  9. gilliebean
    gilliebean says:

    I woke up this morning looked at the WOD. “That looks fun,” I said to myself.

    OMG.

    Warm-up: 400m run = 1:52

    I was gonna do the rope climb but I was wearing my short sweats and Vibrams.

    Squat Snatch: 1/1/1/1/1 = 35, 45, 55, 65, 65

    I did 35, 45, 55 as intended. Then I did 65, 65 as power snatch plus OH squat. I had trouble catching 65 in a squat.

    5 RFT Rx: 30:54

    10 Hang Squat Snatch @ 45#
    10 Box Jumps @ 18″
    10 Wall Ball @ 12#
    10 DU

    I had a few rounds of unbroken DUs, yeah!! Woot! None of the Hang Squat Snatches were unbroken. I did almost all of them in sets of two. Box jumps and wall balls in sets of five. I had to run to the bathroom at one point to pee. Still, I’m proud of myself for going Rx!

    10 min row @ 65% = 1517m

    Rosie, if you don’t compete in the Crossfit Games Open next year, I’m going to slap you silly. 😉

    Reply
  10. Tammyli
    Tammyli says:

    hahaha Gilli that was funny!!

    Warm Up – 3 min Du’s – 53 🙁

    Squat Snatch 35×5/40×3/45×3/50×3/55×3

    5 RFT = 14:26 Rx’ed

    Welcome Back Marina !

    Reply
    • gilliebean
      gilliebean says:

      Tammy – Rosie needs you on her team. I’m too slow. Maybe I’ll speed up by next year tho… 😉

      Reply
      • Tammyli
        Tammyli says:

        Cut that out 😛

        BTW – my first round of snatches we unbroken as well as 4 rounds Of DU’s

        I am on the team no matter what. I am taking my ass to the games and I am going with all of yous.

        Rosie,
        You should post about your party on tw blog in the AM. I will bring great food and my family. Look forward to it.

        Reply
  11. Head Coach
    Head Coach says:

    Warm Up- 3 min amrap of Double Unders-90PR/36/64/10=200
    Snatch 85%1RM= WU-3@45/75/1@95/115
    WS-1@125F/125/135/145F/140
    5RFT of: 10 each-Hang Squat Snatch 75lbs/Box Jump 24″/Wall Ball 20lbs/Double Unders=12:34
    10 min light row

    Reply
  12. Head Coach
    Head Coach says:

    Warm Up- 3 min amrap of Double Unders-90PR/36/64/10=200
    Snatch 85%1RM= WU-3@45/75/1@95/115
    WS-1@125F/125/135/145F/140
    5RFT of: 10 each-Hang Squat Snatch 75lbs/Box Jump 24″/Wall Ball 20lbs/Double Unders=12:34
    10 min light row

    Reply
  13. Marina
    Marina says:

    OMG so the slacker is back!! that’s right and this wod kicked my butt!

    warmup: 3 min DU – 96

    Snatch (85% 1RM) – 35/45/55/55F/55

    5 RFT – RX’d – 17:59 Holy shit I was out of breath, that’s what happen when you skip xfit for 2 weeks and eat crap the whole time… guilty and guilty…

    10 min row @65 – don’t remember 1600m or something like that

    Reply
  14. Marina
    Marina says:

    OMG so the slacker is back!! that’s right and this wod kicked my butt!

    warmup: 3 min DU – 96

    Snatch (85% 1RM) – 35/45/55/55F/55

    5 RFT – RX’d – 17:59 Holy shit I was out of breath, that’s what happen when you skip xfit for 2 weeks and eat crap the whole time… guilty and guilty…

    10 min row @65 – don’t remember 1600m or something like that

    Reply
  15. Cory
    Cory says:

    800m Run

    Snatch Practice – I didn’t really pay a lot of attention to my reps and weights as I really need work on these. So a bunch @ 45 / 65 / 75 / 95 / 105 / 115. Then after class I hung around and worked on more with Tom. I was so damn close on 135 I could taste it but no.

    5RFT –
    10 hanging snatches @ 75#
    10 box jumps @ 24″
    10 Wall Balls @ 20#
    10 Double Unders

    I called time at 12:16 but I had 2 reps that were really too shallow so the time should have been a bit longer. Kurt – you got me today buddy, great job.

    10min of light rowing – 2,200m

    Reply
      • cahill
        cahill says:

        I was working next to Rosie this am, she really is something special. Both her and Jess, lapped me while I was struggling on the box jumps. Such an easy thing and I was gasping while jumping. Randy.. I think that was her name was also kicking ass. I am not afraid to say it, I got beat by a girl, more like I got beat by 3 girls. Love it.

        Reply
  16. tomtanzosh
    tomtanzosh says:

    Squat snatch at 85%

    95, 135 got to class after work so not much time to do these

    METCON

    You know what the movements were …. time = 10:02
    Don’t think I am letting you win that easy Rosie!
    You too Kurt

    Squat Snatches
    95, 115, 135, 155, 175 was going to keep going but was reminded that we weren’t going for 1RM tonight

    Then I hit the warmup from the other day
    30DU’s
    2 HSPU
    1 rope ascent

    7 rounds (clock malfuntion)

    I am dedicating August to DU’s as my skill movement, anyone want to jump onboard let me know. It’s time to get this goat off my back.

    Tom T OUT

    Reply
    • rosie
      rosie says:

      Yawn, call me when you break the 10 minute mark..
      😉

      I’m with you on DUs! If I’m going to leave the gym with marks, I want it to be bloody shins a la Jess, or hands torn up from pull ups…. NOT welts from a jump rope.

      Reply
  17. jes king
    jes king says:

    warmup with 3 min jump rope
    Snatch 1/1/1/1/1: 45/50/60/65/75

    5 RFT in 12:59 and I missed my first box jump attempt because I wasn’t concentrating and BUSTED my shins. it’s going to look awesome once the bruises show up. so sick

    finished with the ten min row. Good morning

    Reply
  18. jes king
    jes king says:

    warmup with 3 min jump rope
    Snatch 1/1/1/1/1: 45/50/60/65/75

    5 RFT in 12:59 and I missed my first box jump attempt because I wasn’t concentrating and BUSTED my shins. it’s going to look awesome once the bruises show up. so sick

    finished with the ten min row. Good morning

    Reply
  19. Charles George
    Charles George says:

    My time wasn’t amazing, but I felt like I was rocking the WOD, so I’ll take it.

    Snatchs, 75-85-95-105-115-125 (Failed)-125(failed).

    I have the strength the re, as at 115 I was able to lift, push press, then OHS. Just need more practice, and more speed underneath the bar.

    WOD: 18:30. I was shooting for 15, but this felt like a solid time to me. Sometimes I feel like I’m dogging a WOD halfway through, but I felt strong and pushed through the workout without anything more than a quick drink/rechalk.

    Reply
  20. Charles George
    Charles George says:

    My time wasn’t amazing, but I felt like I was rocking the WOD, so I’ll take it.

    Snatchs, 75-85-95-105-115-125 (Failed)-125(failed).

    I have the strength the re, as at 115 I was able to lift, push press, then OHS. Just need more practice, and more speed underneath the bar.

    WOD: 18:30. I was shooting for 15, but this felt like a solid time to me. Sometimes I feel like I’m dogging a WOD halfway through, but I felt strong and pushed through the workout without anything more than a quick drink/rechalk.

    Reply

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