Wednesday WOD

23
Oct

Wednesday WOD

Front Rack Lunges x2/leg
5 sets building

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders

Compare to Apr.18/16

Who’s this CrossFitter?

20 Responses

  1. Heidi

    Front Rack Lunges x 2
    45-55-65-75-85

    1000 M Row
    Then 5 Rounds
    15 Front Rack Lunges @ 55#
    30 DU’s
    Time 16:31
    Lots of breaks….this gassed me. Still I haven’t been to the gym much the past few weeks & I felt pretty good about getting through this…..until I check my time from last time, which was 14:42 🙁

    1. Cheryl

      Front Rack Lunges x2/leg
      5 sets building: 15-25-35-40-50#

      1000m Row Buy-in (5:07)
      Then, 5 rounds:
      15 Front Rack Lunges (35#)
      30 Double Unders (60 singles)

      15:57

      Thanks Kevin!

  2. Heather Beck

    Front Rack Lunges x 2
    35-55-65-70-75 (could have gone heavier on these for sure)

    1000 M Row
    Then 5 Rounds
    15 Front Rack Lunges @ 35#
    60 singles
    Time 14:50

  3. Del

    Front Rack Lunges x2/leg
    5 sets building
    95-105-115-125-135
    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75#)
    30 Double Unders
    11:26

    Thanks Cara!

  4. Mark

    Front Rack Lunges x 2/leg
    5 sets building
    155#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#)
    30 Double Unders – Singles

    TIME: 18:33

  5. Fred

    Front Rack Lunges x2/leg
    5 sets building
    95-105-115-125-135-145#

    1000m Row Buy-in – 1:50-1:57 pace
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#) – Used 65#
    30 Double Unders
    Time: 13:44

    Happy with the fact that my first and last set of DU’s were unbroken with my worst one being the second

  6. Jeff Leech

    Front Rack Lunges x2/leg
    5 sets building
    95-115-135-155-185-205

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#)
    30 Double Unders

    12:35 rx

    1. Jeff Leech

      Went back a second time with Heather

      Front Rack Lunges x2/leg
      5 sets building
      135-185-205-225

      1000m Row Buy-in
      Then, 5 rounds:
      15 Front Rack Lunges (75/55#)
      30 Double Unders

      11:40 rx

  7. Gabriel

    Front Rack Lunges x2/leg
    5 sets building
    75-85-95-105-115

    WOD as RX’d
    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75#)
    30 Double Unders
    Time–>11:15 – PR of 2:07 from April 18, 2016

    Thanks Kevin!

  8. Janet Sommerville

    Front rack lunge x4
    35-55-65-75-80-85#

    WOD Rx
    1000m Row buy-in
    5 rounds
    15 Front Rack lunges (55#)
    30 DU’s
    14:54 rx

    Last Time 13:58 with 35# and singles

  9. Angela Steeves

    Front Rack Lunges x2/leg
    5 sets building
    20# 35# 35# 40# 40#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (75/55#) (20#)
    30 Double Unders (60 singles)

    13:54

  10. Front rack lunges x4
    85-105-125-145-165#

    WOD Rx:
    9:22

    Tried to catch Shane but couldn’t quite get him!
    PR of :30 seconds from 2016
    Bad DU day, tripped 3 times in first round, managed round 2 UB, tripped once it rounds 3-5🤦🏻‍♀️ sooo definitely room to flirt with a 9min time.

    Thanks Mandy 😊

  11. Shane Hayes

    Yay Jeff!!

    Front rack Lunges x 2/Leg
    135,155,175,195,215
    Wod
    1000m row (3:44) good pace around 1:50
    5 rounds of
    15 front rack Lunges @ 75#
    30 du’s
    Rx’d 9:18. (1:03 pr)

    All unbroken except missed once on du in 3rd Rd.
    It was a push to try to stay ahead of Cara… I am not fast at Lunges apparently.. Lol. Will have to practice that..😁
    Great race Cara
    Great class Amanda

  12. Ruan Nel

    Front Rack Lunges x2/leg
    5 sets building: 15-25-30-30-30#

    1000m Row Buy-in
    Then, 5 rounds:
    15 Front Rack Lunges (25#)
    30 Double Unders (60 singles)

    16:30

  13. Samantha Both

    Front Rack Lunges – 65/75/85/90/95

    WOD — Went in with a plan of doing 10 DU & 40 singles because I had a really good rhythm doing singe-single-double during warm up. Started the WOD, couldn’t get a single DU. Tried a bunch, got frustrated, gave up and switched to singles. I tired DU in every round except the last two so my time is bad. Finished in 15:11.

    Weight for the lunges was good @ 55#.

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