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Friday, November 18 2016

Posted by Mandee on November 17, 2016   |   12 Comments

canada-1canada-2

 

 

WOD:

10 minute AMRAP of:

20 hang power snatch  75/55  or  95/65  or  115/75

200m run or 40 double unders

20 Military ab-mat anchored sit-ups  RX+ 20 GHD sit-ups  (MRX ab-mat anchored sit-ups)

rest 5 minutes, then:

For Time:

200m run, rest 1 minute

400m run, rest 2 minutes

800m run, rest 3 minutes

400m run, rest 2 minutes

200m run, rest 1 minute, then straight to:

“FINISHER”

For Time:

25 burpees to a 45lb plate

 

 

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12 responses to “Friday, November 18 2016”

  1. Mandee says:

    Daniel climbing that rope! No legs, no problem 🙂 Keep working hard Daniel!

  2. Nathaniel says:

    Oh Canada! Daniel has been showing up since his first day going hard. Keep it up dude and get up that rope!

  3. Bradley says:

    Looking good Daniel! Keep showing out.

  4. Bradley says:

    A. 2 + 17 GHDs @ 115# (200m Run/DUs/200m Run)

    B. :41/1:29/3:17/1:39/:43 = 7:49

    C. 1:05

  5. George C says:

    Fun endurance-style wod this morning!

    A) 3+12 @75lb & DU

    B) 7:06

    C) 1:27

  6. Justin says:

    2+63 rx+ dus
    7:40
    :57

  7. mac says:

    4 @ 75# and DU RX+

    9:08
    1:11

  8. Mandee says:

    Dropped in at CrossFit Miners Town for their 630AM class.
    A. Back squats with chains: 3@155 + chains, 2@175 + chains, 1@205 + chains, 3@175 + chains, 2@205 + chains, 1@215 + chains
    B. EMOM x 14 minutes:
    1st min: squat cleans (5@105 for 7 rounds)
    2nd min: ring muscle ups (5,5,3,3,3,3,3)
    C. EMOM x 14 minutes:
    1st min: 8 hang power snatch @ 65
    2nd min: 8 burpee over the box jumps 20″

    • Nathaniel says:

      A. Back Squats w/ chains :

      3 @225 – 2 @275 – 1 @305 – 3 @255 – 2 @275 – 1 @315

      B. EMOM for 14min alternating between :

      – 5 Cleans @155 ( alternated – power / squat )
      – MUs – 5, 5, 5, 5, 3, 3, 3

      C. EMOM for 14min alternating between :

      – 8 Hang Power Snatch @95lbs
      – 8 Burpee over the box jumps

  9. Brian A says:

    A. 2+27 @95 RX+
    B. 8:22
    C. 1:36

  10. jamie cherrypicker says:

    A. 2+15@65 rx
    B. 12:02 row
    C. 3:09

  11. Jeremy M. says:

    6:15pm Open Gym:
    A: E2MOM for 5 rds – 7 reps bench press @185# + 3 reps back sqt @265#
    B: E2MOM for 5 rds – 1 rep 3 position Power Snatch @135# (floor/below the knee/above the knee) + 3 reps back sqt @225#
    – no lifters, no belt. Worked on form/technique, depth, tight core, breathing, speed.