Friday’s WOD

24 thoughts on “Friday’s WOD”

1. GillesGautreau

   October 5, 2018 at 5:20 am

   please cancel my 6 am class no electricity
2. John Gunn

   October 5, 2018 at 9:23 am

   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.
3. Del

   October 5, 2018 at 11:00 am

   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!
4. Blake

   October 5, 2018 at 1:24 pm

   WOD as Rx’d
   18:41

   T2B were slow. Box step overs were…interesting.
5. Mike Moody

   October 5, 2018 at 1:29 pm

   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
   1. Melanie

      October 5, 2018 at 6:20 pm

      You forgot that you started with a 200m race.. 🙃
6. Francis Landry

   October 5, 2018 at 1:31 pm

   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
7. Janet

   October 5, 2018 at 1:40 pm

   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
8. Sam Craig

   October 5, 2018 at 1:48 pm

   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
9. Matt R

   October 5, 2018 at 1:57 pm

   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
10. Josh L

    October 5, 2018 at 2:03 pm

    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
11. Chantal C

    October 5, 2018 at 3:44 pm

    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!
12. Christie Neate

    October 5, 2018 at 3:58 pm

    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!
13. Lisa MacLaughlin

    October 5, 2018 at 6:12 pm

    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
14. Melanie

    October 5, 2018 at 6:33 pm

    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
15. Mario A.

    October 5, 2018 at 6:36 pm

    WOD w/ 20#, 20″, Leg raises = 11:07
    … all unbroken except leg raises 10-10-10
16. Gabriel

    October 5, 2018 at 7:18 pm

    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!
17. Kevin

    October 5, 2018 at 7:38 pm

    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
18. Mario Richard

    October 5, 2018 at 8:55 pm

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

    Thanks Matt!
19. Jeff L

    October 5, 2018 at 8:59 pm

    WOD with Hanging knee raises and 40# DB

    Time – 18:47
20. Marcel

    October 5, 2018 at 9:16 pm

    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
21. Heidi

    October 5, 2018 at 9:21 pm

    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
22. Aubrey

    October 5, 2018 at 10:43 pm

    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
23. Stacey Simpson

    October 7, 2018 at 8:29 am

    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