Newsletter Day

The final newsletter of 2017!

4 rounds
Max reps for 1 min at each station
Calorie Row
Wall Balls (20/14# @ 10’)
Rope Climbs
Ring Dips

*30 sec rest between stations

I know, it’s looks fun! And I’m sure there’s one or two things on this list that scare you. Lucky for you, we know how to scale these movements so anyone can get a solid workout today. See you at the gym!

35 thoughts on “Newsletter Day”

  1. 4 rounds
    Max reps for 1 min at each station
    Calorie Row = 24,20,18,21 (83)
    Wall Balls (20/14# @ 10’) = 22,20,16,20 (78)
    Rope Climbs = 3,2,1,1 (7)
    Ring Dips #scaled to bar dips = 10,10,10,13 (43)
    *30 sec rest between stations

    Total = 211!

    I was sure someone said there was a rest in there somewhere??? I must of missed it or something…

    Thanks for the Class Matt!

  2. 4 rounds
    Max reps for 1 min at each station

    Calorie Row – 20cal range
    Wall Balls (20/14# @ 10’) – first round 30, other rounds 20s
    Rope Climbs – 2-2-1-1
    Ring Dips – quick sets of 2, 18-ish per round

    *30 sec rest between stations – did these unbroken ; )

    Rx’d 258 – fun little mix of movements!

    Thanks coach Matt! Great job 6amers!

  3. WOD (14# WB, rope pulls from floor, box dips)
    Total reps: 212

    I was definitely a sweaty mess by the end of this one.

  4. 4 rounds
    Max reps for 1 min at each station
    Calorie Row – 20, 19, 17, 17
    Wall Balls (20# @ 10’) – 18, 15, 13, 15
    Rope Climbs – (1 full climb, then ups & downs from floor) 5, 4, 6, 6
    Ring Dips – 6, (subbed to box dips after), 16, 14, 12

    203 total reps.

  5. 4 rounds
    Max reps for 1 min at each station
    Calorie Row 27,20,19,21
    Wall Balls (20# @ 10’) 26,25,15-5-5,15-5-5
    Rope Climbs 2,forgot socks and switched to rope pulls 4,4,6
    Ring Dips(dips from 2 boxes) 1ring then 7 box,rest were box 12,14,16
    250 ish

    Thanks Matt!

  6. 4 rounds
    Max reps for 1 min at each station
    Calorie Row = 15, 14, 14, 16 (83)
    Wall Balls (20/14# @ 10’) = 20, 22, 20 ,23 (85)
    Rope Climbs (Scaled/ Half way -3/4)= 1,1,1,1 (4)
    Ring Dips #scaled to box dips = 16,17,19,23 (75)
    *30 sec rest between stations

    Total = 247

    Great job everyone!! nice class Matt!!

  7. Calorie Row. 14. 12. 11. 11
    Wall Balls 6# 16. 12. 12. 12.
    Rope Climbs (progression) 4. 3. 3. 3
    Ring Dips (tallest boxes) 10. 14. 14. 18

    Total: 169

  8. Calorie Row. 13. 12. 11. 12
    Wall Balls 10# 20. 18. 15. 16
    Rope Climbs 1 each round – 2 of them I got in three pulls – definitely a PR!
    Box dips 30″ box 25. 25. 20. 27

    Total: 218

  9. Row 18-16-15-18
    Wall Balls 14# 15-14-16-13 ( need some emom work on these)
    Rope pulls from floor 4-4-4-4
    Box Dips 19-17-19-19

    Total 215

  10. 4 rounds
    Max reps for 1 min at each station
    Calorie Row – 24-21-20-19 = 84
    Wall Balls (20# @ 10’) – 27-21-18-17 = 83
    Rope Climbs (did rope pulls) – 3-2-2-3 = 10
    Ring Dips – 6-5-6-5 = 22
    Total Reps – 199

  11. WOD Rx:
    196

    Cals: 17-15-14-15
    WB: 29-26-21-27
    RC: 1-1-1-1
    RD: 9-5-7-7

    First time doing Rx ring dips in a wod, took me long enough haha
    Thanks Kevin!

    OG:
    Recover/stretch…then:

    Dip + pause split jerk
    (2+2)x2 85-105#
    (2+2)x5 125-135-145-155-155#

  12. 4 rounds
    Max reps for 1 min at each station
    Calorie Row (16,17,17,16) = 66
    Wall Balls (10# @ 10’) (15,12,12,9) = 48
    Rope Climbs from the floor (7,6,6,7) = 26
    Ring Dips from the boxes (15,20,19,21) = 75

    *30 sec rest between stations

    Total Score: 215
    Happy with rowing … lots of wall balls went up, very few (48) actually hit the 10’ mark 😒.

    Thanks Blake!

  13. Crossfit.com 2017.12.09

    AMRAP 10 mins
    20 Wall Balls 30#/11″ > scaled 10′
    10 Strict Pullups
    = 2 rounds, 4 pullups

    WBs done 7-7-6 all 3 sets.
    PUps done 4-3-3, 4-2-2-1-1, 1-1-1-1…

    WBs super gassing, pullups were the true bottleneck. Good testing, felt scary AF beforehand. That 30# ball KILLS the hands, had to learn how to catch it smooth.

  14. Heather Skeard cooper

    Pretty happy with this WOD considering i left work today throwing up because of medications…
    Also happy I did 2 rope climbs every round!! 🙂

    Row = 17, 15, 14, 14
    Wall balls = 24, 23, 20, 20
    Rope climbs = 2, 2, 2, 2
    Ring dips = 8, 6, 5, 6

    Total = 186 rx

  15. WUx1

    4 rounds
    Max reps for 1 min at each station

    Calorie Row – 20-16-14-15
    Wall Balls (20# @ 10’) – 24-20-15-18
    Rope Climbs –3-3-3-3
    Ring Dips – 8-9-7-9

    *30 sec rest between stations

    Rx’d 187

    Way to go morning folks!

    Thanks Matt!

  16. 4 ROUNDS
    MAX REPS FOR 1 MIN AT EACH STATION
    -CAL ROW
    -WALLBALLS
    -ROPE CLIMBS
    -RING DIPS (BOX DIPS)

    Total 179 reps

  17. Total reps 216
    Cal.row
    Wallballs 8#
    Rope climbs
    Ring dips (box)

    Thanks Kevin! Nice work tonight ladies!

  18. 4 Rds Max reps 1 min at each station/ rest 30 secs
    Cal row
    Wall balls #8
    Rope climbs( progression)
    Ring dips (box)
    217 reps

    Thanks Kevin

  19. mob wux1
    4 round
    cal row14-16-14-14-=48
    wall ball 14# 20-15-16-16=67
    rope climb ( ring row )15-20-20-22=77
    ring dip(box dip) 24-24-25-32=105
    total 237

  20. 4 rounds
    Max reps for 1 min at each station
    Calorie Row 16, 13, 13, 13
    Wall Balls (8#) 16, 16, 15, 13
    Rope Climbs 3, 2, 2, 2
    Ring Dips (bar dips) 7, 8, 8, 8

    *30 sec rest between stations

    Total=

    Wallballs KILL me!

  21. 4 rounds
    Max reps for 1 min at each station
    Calorie Row (19,18,18,18)
    Wall Balls ([email protected] 10’) (22,16,16,16,14)
    Rope Climbs (from the floor) (4,4,4,4)
    Ring Dips (20″ box) (17,21,20,23)

    Total:238

    First time using a 20lb wall ball for workout . Going to start using it in workouts .

    Thanks Kevin .

  22. Cal Row – 17/14/15/16
    Wall Ball (10#) – 23/17/12/15
    Rope climb (pull from floor) – 5/3/4/4
    Dips (30” box) – 11/13/15/14

    Total: 198

  23. 4 rounds
    Max reps for 1 min at each station
    Calorie Row 13-10-10-10-10
    Wall Balls (14#/10′) 20-16-17-16
    Rope Climbs (to top) 1-1-1-1
    Ring Dips (box dips) 17-21-20-21

    *30 sec rest between stations

    Total= 195

    Doozy!

  24. 4 rounds
    Max reps for 1 min at each station
    Calorie Row
    Wall Balls 6#
    Rope Climbs – sit to stand
    Ring Dips – dips on a 30” box

    *30 sec rest between stations

    219 reps

  25. 4 Rounds

    Max reps for 1 min at each station (w/30 sec rest between stations)

    Calorie Row = 13, 13, 13, 13 = 52

    Wall Balls 6# = 15, 9, 9, 9 = 42

    Rope Climbs – sit to stand = 3, 4, 3, 3 = 13

    Ring Dips – 2 x 30” boxes = 9, 9, 9, 12 = 39

    Total = 146

  26. 4 rounds
    Max reps for 1 min at each station
    Calorie Row = 17,16,15,15
    Wall Balls (20/14# @ 10’) = 19,18,18,16
    Rope Climbs (Scaled from floor)= 3,4,4,4
    Ring Dips #scaled to box dips = 16,18,18,19
    *30 sec rest between stations

    Total = 224

  27. 4 rounds
    Max reps for 1 min at each station
    Calorie Row
    Wall Balls 10#/10’
    Rope Climbs
    Ring Dips

    Total Reps: 209

  28. HATED this WOD while I was doing it, but loved the rush when it was done.

    Cal Row (16,13,13,14)
    Wall Balls @10# (20, 16, 15, 15)
    Rope Climbs 10′ (1, 1, 2, 2)
    Dips 30″ box (20, 20, 21, 24) pretty sure I was using more of my legs in each round

    Total reps: 213

  29. 4 rounds
    Max reps for 1 min at each station
    Calorie Row 18-15-14-14
    Wall Balls (20# @ 10’) 22-16-15-12
    Rope Climbs 2-1-2-2
    Ring Dips (Bar Dips) 10-14-8-10

    Total Reps: 175

  30. 1 min max reps each station
    Cal row
    Wall balks 14#, 10′
    Rope climbs (5 pulls each)
    Ring dips (between two 30″ boxes)

    Total 191

  31. 4 rounds
    Max reps for 1 min at each station
    Calorie Row
    Wall Balls (8# @ 10’)
    Rope Climbs (almost to the top! Last 2 were 3/4 way up)
    Ring Dips (20″ boxes)

    Total: 181 reps

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