24 thoughts on “Friday’s WOD”

  1. Mob,WU
    Group WU, mob

    Movement practice

    200m Run
    30 Hanging knee raises
    40 Alternating DB Snatch 20#
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 Hanging knee raises
    200m Run

    Time – 12:25

    Approach both rounds…
    Knee raises – 5’s with short breaks
    DB Snatch – 20-10-10
    Box step overs…just don’t fucking stop. Switch hands every 5 reps.

  2. 200m Run
    30 T2B
    40 Alternating DB Snatch (50#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 T2B
    200m Run
    17:42

    Thanks Mario!

  3. 200 m run
    30 knee raises ( tested up toes to bar in warm……toes still don’t touch bar….remedy – looser hamstrings/better strength/lose gut )
    40 db snatches ( 50 #) these are ok
    50 steps overs with same dumbbell ….. this sucked
    40 snatches … all good
    30 knee raises….. surprisingly I kept losing my grip and I wouldn’t know why
    200 m run … epic

    15:00 on the nose

  4. wux1
    group wu

    WOD
    200m Run
    30 T2B
    40 Alternating DB Snatch (35#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 T2B
    200m Run

    15:44

  5. wux1
    group wu

    WOD
    200m Run
    5 T2B and 25 Straight leg lifts
    40 Alternating DB Snatch (20#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    5 T2B and 25 Straight leg lifts
    200m Run

    14:somthing

  6. WOD
    200m Run
    30 Hanging Knee Raises
    40 Alternating DB Snatch (10#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 Hanging Knee Raises
    200m Run

    Time- 15:58

  7. Wod RX- 12:14
    Unbroken Snatches
    T2b: 15,8,7–8,7,5,5,3,2
    Step-overs: 10 each hand, 5 each after 40

  8. 200m Run
    30 T2B
    40 Alternating DB Snatch 35#
    50 Box Step Overs (holding 1 DB on side) 35#, 24″ box
    40 Alternating DB Snatch 35#
    30 T2B (5 T2B + 25 Leg raises)
    200m Run

    14:38

  9. WOD
    200m Run
    30 T2B – Did knee raises
    40 Alternating DB Snatch (15#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 T2B – Did knee raises
    200m Run

    Time: 15:23… I think…

    I LOVED LOVED LOVED this workout! It was the best!!!
    Thanks Kevin… it was a great start to the weekend!

  10. 200m Run
    30 T2B *straight leg
    40 Alternating DB Snatch (25#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 T2B
    200m Run

    13:56

    Whoa those straight leg movements are much better as progression. Reminder to self to do these moving forward.

    Thanks Kevin!

  11. Lisa MacLaughlin

    200m Run
    30 T2B (hanging leg raises)
    40 Alternating DB Snatch (50/35#) 20#
    50 Box Step Overs (holding 1 DB on side) 20”
    40 Alternating DB Snatch
    30 T2B
    200m Run

    14:06

  12. 200m Run
    30 T2B (kipping leg raise)
    40 Alternating DB Snatch (30#)
    50 Box Step Overs (holding 1 DB on side) (20″ box)
    40 Alternating DB Snatch
    30 T2B
    200m Run
    The kipping leg raises felt good, I have hope for more successful consecutive toes to bar in the future..
    I used the slow and steady pace and almost paced myself out.. 19:14

    Jeana convinced me to do the 7am 😳
    15# DB
    12″ box
    19:01
    Brat

  13. WUx1 + CS

    200m Run
    30 T2B
    40 Alternating DB Snatch (40#)
    50 Box Step Overs (holding 1 DB on side) 20″
    40 Alternating DB Snatch
    30 T2B
    200m Run
    Time–> 14:09

    Thanks Mario!

  14. QOD: Man buns

    First WOD back after 2 weeks. Throat was burning.

    200m Run
    30 T2B (15+9+6)
    40 Alternating DB Snatch (50#)
    50 Box Step Overs (24″)
    40 Alternating DB Snatch
    30 T2B (12+10+3+singles)
    200m Run

    13:49

  15. 200m Run
    30 T2B
    40 Alternating DB Snatch (50#)
    50 Box Step Overs (holding 1 DB on side) 20β€³
    40 Alternating DB Snatch
    30 T2B
    200m Run
    Time–> 15:06

    Thanks Matt!

  16. 200m Run Subbed 250 m row
    30 T2B
    40 Alternating DB Snatch (35#)
    50 Box Step Overs (holding 1 DB on side)
    40 Alternating DB Snatch
    30 T2B subbed hanging leg raises this round to finish under cap
    200m Run 250 m Row

    19:51

  17. My WOD went like this:

    200 m run – about 1:10
    30 Toes to Bar – 5 at a time. Not too bad
    40 Alternating DB Snatches 25# – Not too bad
    50 Box Step Overs (20″”) with 25# DB – Gross and so gassed out. Switch hands & step up leg every 5 reps. Short rest after every 10, with resting getting a little longer each set
    40 Alternating DB Snatch 25# – Went from “Not to bad” to “OMG, I can’t breath” Still managed to push out 30+10, but a big break between
    30 Toes to Bar – Still can’t breath. These were shitty. One of the few occasions where for a nano-second, I thought about quitting a WOD
    200 M run – Yeah….although it was a slow 200

    Time: 20:12

    It was a long recovery this morning. End of day perspective….I really like this one! Only in Crossfit, eh

  18. 200m Run
    30 T2B knee raises
    40 Alternating DB Snatch 30#
    50 Box Step Overs (holding 1 DB on side) 35#
    40 Alternating DB Snatch 30#
    30 T2B knee raises
    200m Run

    13:55 thanks Mario

  19. 200m Run
    30 T2B – 5 T2B & 25 leg raises
    40 Alternating DB Snatch (15#)
    50 Box Step Overs (holding 1 DB on side) – 18″
    40 Alternating DB Snatch
    30 T2B – 5 T2B & 25 leg raises
    200m Run
    Time: 16:22

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