11.25.13 – WOD

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Monday

CrossFit:

Skill: Max Attempt of double Unders.

Warm up first to get rhythm.

Then go for it. If you reach more than 100, you’re done there.

*if you don’t have doubles, practice for 10 minutes

WOD: 2011 Open WOD #4

AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90 pounds
10 Muscle ups

*make sure you face the bar, touch chest and thighs to ground, then jump over bar with both feet leaving the ground simultaneously. Full hip and leg extension is not required

BaseFit:

WOD: 3 rounds of:

Run 100 meters
10 Burpee Plate Jumps
Run 100 meters
20 Alternating DB Snatch
Run 100 meters
30 Jumping Jacks
Run 100 meters
40 OH Walking Lunge Steps, 45/25 pound plate

*30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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12 Responses to 11.25.13 – WOD

  1. Eric H says:

    B) 12 DU
    C) completed
    D) finished at 17 OHS #95
    E) #75
    F) completed

  2. Andres V. says:

    B) 3 DU
    C) Completed
    D) finished at 6/20 ring dips
    E) 115 pounds full snatch

  3. pnewell says:

    B) 2 DU
    C) Completed
    D) Completed 18 OHS @ 45#
    E) 45#
    F) Completed

  4. Joseph DiNieri says:

    B. 109 DU
    C. Completed
    D. 3 muscle ups
    *****i messed up and used #115 for OHS****
    E. 115
    F. Completed

  5. Laci wells says:

    A) 11/25/13,
    B) 61 double unders
    C) completed,
    D) 10/10 chest to bar 50#
    E) 45# left a little in the bank for next time ,
    F) complete

  6. Jamie Morabito says:

    B – 36
    C – Completed
    D – 7 OHS Rx errrrrrrrrrrrr!
    E – 75lbs
    F – Completed

  7. Spencer Murphy says:

    B. 51. C. Complete. D. 2 MU. E. 145#. F. Complete

  8. rachel walsh says:

    B) 23
    C)completed
    D) 15 ohs 75#
    E) 52#
    F)completed

  9. tdenson12 says:

    A) 67
    B- complete
    C-5 muscle-ups
    D-125 failed on 9th rep
    E-complete

  10. Kim Wisnia says:

    b-10
    c-30/30 ohs in 9:28- forgot about the toes 2 bar- thought I was done so I did 8 t2b in 32 sec. post wod
    d-45lbs
    e-complete

  11. Sarah Fisher says:

    B. 100 DU
    C. Done
    D. 7/30 OHS Rx
    E. Done 60#

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