3.11.15 – WOD 



Athlete: Tim M. doing Chest to Bar Pull-ups during 15.2 Breakfast Club. 

CrossFit 

Wednesday

Strength:

Find a 10RM Back Squat 

WOD:

8 minute AMRAP of:

5 Ring Dips

10 Wall Balls, 20/14 pounds @ 10/9 foot target

20 Double Unders 

Warm down:

Row 5 minutes slowly

3 x Superset of:

10 Deadbugs

:30 each leg Couch stretch 

BaseFit

4 rounds of:

Row 500 meters

Rest 3 minutes 

Then

4 rounds of:

Run 200 meters 

Rest 90 seconds

Then 

4 rounds of:

Round of “Cindy”

Rest 45 seconds 

Warm down:

Same as CrossFit 

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

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10 Responses to 3.11.15 – WOD 

  1. MM says:

    515 a Wod results
    Nicole- 125#. 4+8 yellow/lunges
    Lani- 105#. 4+15 yellow/singles
    Manny O- 205#. 6+3 Rx
    Autumn- 105#. 5+6 yellow/singles
    Danny N- 225#. 4+15 Rx
    Ed- 205#. 5+2 singles
    Mike- 185#. 3+22 singles
    Cindy- 93#. 5+12 yellow/singles
    Paul- dnf. 8+5 yellow/10#wb/singles

  2. MM says:

    630a Wod results:
    Derek- 225#. 5+8 Rx
    Justin- 135#. 4+1 singles
    Sarah- 95#x8. 6+5 mod wall pu/singles/10#
    Joe M- 240#. 6+14 Rx
    Dylan- 185#. 7+10 Rx
    Cammie- 130#. 4 purple/10#
    Ron- 225#. 4+14 singles
    Tommie- 240#. 5+27 Rx+ 30#wb

  3. MM says:

    745 BF
    Jersey- ROW: 2:16, 2:20, 2:15, 2:20, RUN: :54, :55, :53, :53 CINDY: 1:04, 1:09, 1:10, 1:05 green band
    Patty- ROW: 2:30 2:40 2:37 2:42, RUN: 1:07 1:17 1:10 1:08, CINDY: 1:34. 1:26, 1:24, 1:32 Rx
    Cassidy- ROW: 2:34, 2:26, 2:31, 2:30, CINDY 1:28 1:13 1:01 1:04 ring pull/knee pu
    Lore- ROW: 2:33, 2:25, 2:22, 2:23 RUN: :52, :55, :49, :49, CINDY 1:10, 1:03 1:04 1:05 Rx
    Tony- ROW: 1:55, 1:52, 1:54, 1:58 – AD: :24,:18,:18,:16, CINDY- :50, :50, :50, :50 green band
    Jeff- ROW: 1:55, 1:57, 1:56, 1:54 RUN: :50, :49, :53, :55, CINDY: :50, 1:01, 1:10, 1:03 Rx
    Jamie- ROW: 2:03, 2:07, 2:12, 2:00, RUN: 1:05, 1:10, 1:10, 1:10, CINDY 1:35, 1:10, 1:35, 1:23 green band knee pu
    Brandon-
    Berta- ROW 2:14, 2:19, 2:25, 2:53

  4. WW says:

    9am

    Tali – 93# 10RM Back Squat/5 rounds 10# MB/purple band
    Rocio – 105# 7RM Back Squat/4 + 5 reps 10#/Blue RD/Singles
    Marcie – 80# 10RM/ 5 + 5 reps 10# MB/Red RD

  5. WW says:

    12pm

    Rachel – 90# 10RM/ 3 + 13 reps Purple RD
    Jamie – 255# 10RM/ 4 + 22 reps negatives
    Christi – 45# 10RM/ 4 + 12 reps 6# WB, Green RD, singles

  6. John says:

    Kristin – 78# // 3 + 5 ring dips (blue,attempts)
    Heather s. – 125# // 3+4 ring dips (purple)
    Tim – 135# // 6 RX
    Bobby – 225# // 6+15 reps RX
    Dom – 225# // 6+ 10 wall balls RX
    Michael – 225# // 7+8 wall balls RX
    Chris O. – 135# // 3+10 du (attempts)
    Bonnie – 145# // 4 rounds (attempts, box dips)
    Bri W. – 75# // 4 rounds (10# ball)

  7. John says:

    Luis- 245# // 3 + 10 Wall balls RX
    Matt L. 265# // 7+5 dips RX
    Danielle D. 115# // 2 + 6 du RX
    Nick m. 185# // 2 + 5/5 dips (singles)
    Steven m. 225# // 2+5/5 dips (singles)
    Errol T. 225# PR // 5+ 5 wall balls RX

  8. Sarah Fisher says:

    5 PM
    Basefit
    Lorraine
    Blake
    Annie
    Chris

  9. Sarah Fisher says:

    6pm
    Vero 185/3+DU att blue Ed
    Kim 135/5+1 rd purple Rx
    Zac 155/4+8wb Rx
    Manny 135/ 4+2DU purple Rx
    Nick 355/4 30#WB
    Moises 205/6+10 DU Rx
    Jeff 145/6 DU Att

  10. John says:

    Garey- DND // does not know
    Jubani- 135# // does not know
    Garrett- DND // does not know
    David- 135# // 5 rounds (singles)
    Alex- 155# // 6 + 6 reps (singles)
    Josh- 135# // 4 rounds RX
    Erin- 95# // 5 + 2 ring dips (singles)

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