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!
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!
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!
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 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.
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!
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!!
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
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
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
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
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#
*(2+1)x5
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!
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.
Please cancel my 5pm, stuck in a meeting
I’m on my way to the 5pm but will be a few mins late
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
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!
4 ROUNDS
MAX REPS FOR 1 MIN AT EACH STATION
-CAL ROW
-WALLBALLS
-ROPE CLIMBS
-RING DIPS (BOX DIPS)
Total 179 reps
Total reps 216
Cal.row
Wallballs 8#
Rope climbs
Ring dips (box)
Thanks Kevin! Nice work tonight ladies!
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
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
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!
Total = 155
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 .
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
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!
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
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
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
4 rounds
Max reps for 1 min at each station
Calorie Row
Wall Balls 10#/10’
Rope Climbs
Ring Dips
Total Reps: 209
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
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
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
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