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Wednesday, March 4 2015

Posted by Mandee on March 3, 2015   |   20 Comments

rope climb

 

 

 

WOD:

A. E2MOM for 10 minutes: 1 power snatch to 1 snatch balance to 1 squat snatch

B. For Time:

800m run

8 double push-up burpee pull-ups   RX+ muscle ups  (55 and over burpee pull-ups)

8 squat snatch 95/65   RX+ 135/95  (55 and over 75/55)

600m run

6 double push-up burpee pull-ups   RX+ muscle ups  (55 and over burpee pull-ups)

6 squat snatch 95/65   RX+ 135/95  (55 and over 75/55)

400m run

4 double push-up burpee pull-ups   RX+ muscle ups  (55 and over burpee pull-ups)

4 squat snatch 95/65   RX+ 135/95  (55 and over 75/55)

200m run

2 double push-up burpee pull-ups   RX+ muscle ups  (55 and over burpee pull-ups)

2 squat snatch 95/65   RX+ 135/95  (55 and over 75/55)

20 responses to “Wednesday, March 4 2015”

  1. Amanda says:
    March 3, 2015 at 9:03 pm

    Way to go Travis and Clair! Mike back there working those rope climbing muscles, you won’t be far behind! All looking strong!

  2. Teresa says:
    March 3, 2015 at 9:24 pm

    That is a cool picture! Which class had syncronized rope climbing?

    Way to work!!

  3. Mandee says:
    March 3, 2015 at 9:31 pm

    Looking good 7am 🙂
    And I’m a day late but congrats to Kim J on getting her first bar muscle up!!! Persistence pays off! 🙂

  4. Justin says:
    March 4, 2015 at 7:38 am

    95-105-115-125-135
    20:25 row/135/4-3-2-1 bar muscle ups

  5. Marcus says:
    March 4, 2015 at 8:09 am

    Awesome pic, just looking at it makes the scab on my shin from this workout sting, way to go guys.

  6. Joe L. says:
    March 4, 2015 at 8:43 am

    A. 75 across
    B. 21:23 Scaled up to bar muscle ups but scaled down reps to 4-3-2-1. Stole the idea from Junk Yard Justin. Everything else RX’d

    Looking strong on those rope climbs Clair, Travis and Mike!

  7. Bradley says:
    March 4, 2015 at 9:58 am

    A. 95/115/135/145/150

    B. 15:45 Rx @ 95# with Ring Mus

  8. George C says:
    March 4, 2015 at 10:56 am

    A) 95-105-115-125-125

    B) 17:16 Rx @95

  9. Slade says:
    March 4, 2015 at 1:57 pm

    Squat snatch huh… After being out with the flu for 3 weeks and coming back on leg day, I can’t even walk down the stairs let alone squat anything. The only squats I’ll be doing today is Jack Squat. 🙁

  10. Eric Hedges says:
    March 4, 2015 at 2:34 pm

    95/115/135/135
    16:37 Row’d 95lbs.

  11. CoachDB says:
    March 4, 2015 at 4:20 pm

    Great Job 3:15 and thanks for letting me train with you.
    Slowly getting back. During warm-up able to get 3 Muscle-ups. First time since surgery. Yea. Thanks for coaching me up Mandee and Kodi. I owe it all to your coaching and motivation.
    A) 95-95-115-115-135
    B) 15:50 Rx

  12. Mimi says:
    March 4, 2015 at 4:25 pm

    A: PC, FS, SC cluster 65/70/75/80/85
    B: 19:36 scaled to 80# squat cleans instead of squat snatch

  13. Shana says:
    March 4, 2015 at 6:28 pm

    A: 65-70-75-80-85

    B: 17:25 with MUs( scaled to 4-3-2-1) and 65#

  14. Jeremy M says:
    March 4, 2015 at 7:51 pm

    A: snatch HP+power snatch+hang power snatch
    95-115-135-145-155
    B: 16:25ish, Row/Ring MU/power snatch @135#
    C: 4 min to reach 1RM power snatch, 170#

  15. Andrew says:
    March 4, 2015 at 8:28 pm

    A. 95-115-135-155-155
    B. 19:47 rx+ rowed

  16. Naomi says:
    March 4, 2015 at 8:31 pm

    A. 55/65/70/75/80
    B. 16:55 RX ~ 65#

    Great work 5:15! Glad to have you back Coach DB!!

  17. Mac says:
    March 4, 2015 at 9:10 pm

    19:13 rx+

  18. CrossFit Kodi says:
    March 4, 2015 at 9:43 pm

    A. 95-115-125-135-145

    B. 18:09 Row @ 95# w/ MUs