Open WOD 11.2

Reminder: Tomorrow is Change for Change. Bring in $5 to switch up your workout.

Strength: EMOTM for 10 min – Deadlifts x2

AMRAP in 15min
9 Deadlifts (155/100#)
12 HR Pushups
15 Box Jumps (24/20″)

Compare to Feb.14/13

For Wendy, failure is not an option!
For Wendy, failure is not an option!

82 thoughts on “Open WOD 11.2”

  1. Vanessa Champion

    WU+mobility

    Strength: EMOTM for 10 mins
    Deadlift x2
    Ended at 135#!!! Definitely a new PR! By 20# πŸ˜€

    WOD: AMRAP in 15 mins
    9 Deadlifts (155/100). 95#
    12 hand release push ups
    15 box jumps (24/20) 18″

    5 rounds + 8 box jumps
    Very happy that I decided not to cancel today. Loved this WOD even though it burned!

  2. Mobility & WU x 1

    Strength EMOTM 10 minutes
    Deadlifts x 2
    75-85-95-105-115-125-135-145-155-165

    WOD: AMRAP 15 Minutes

    – 9 Deadlifts (155) 60% 1RM done @ 115#
    – 12 Hand release Push Ups
    – 15 Box Jumps 24″

    Total = 6 Rounds & 12 HRPU

    Cash out
    MCKenzie PU x3 for 10 secs

  3. Mob+Wu

    Strength: EMOTM for 10 min – Deadlifts x2 did not go for max. Did 135# first round then 185# second then 205# last 8

    AMRAP in 15min
    9 Deadlifts (155/100#)
    12 HR Pushups
    15 Box Jumps (24/20β€³)

    5 rounds + 6 dl

  4. Mob / WU x 1
    22 Burpees (Happy Birthday Evan)

    EMOTM Deadlifts x 2
    175 – 195 – 215 – 225 – 255 – 275 – 300 – 300 – 315 – 330 (PR)
    “Plate Math” is hard!
    Thanks to Coach Patrick for keeping my form in check!

    Open WOD 11.2 as Rx’d
    — Total: 8 Rounds + 1 Deadlift
    PR of 3 reps πŸ™‚ , still too many box jump “no-reps”.

    Great way to start the day!

  5. Mobility
    WUx1

    Group WU

    EMOTM Deadlifts x2

    90-100-110-120-130-130-140-150-150(PR)

    WOD: 11.2 as Rx’d

    15 AMRAP of:
    -9 Deadlifts @ 100#
    -12 HRPU
    -15 Box Jumps 20″

    Total Rounds: 7Rounds + 7Deadlifts

    Cash Out: Mackenzie Push Ups 10Sec x3

  6. Mobility
    WU x1

    Group warm up

    EMOTM deadlifts x2
    max weight 65

    WOD:

    AMRAP in 15 min.:
    – 9 Deadlifts @ 40#
    – 12 HR push ups
    – 15 Box jumps (little box)

    Total : 4 Rounds + 5 deadlifts

    *Cashout: 3 Mackenzie push ups for 10 sec.*

  7. Mobility
    WU x1

    Group warm up

    EMOTM deadlifts x2
    25, 30, 35, 40, 40, 45, 50, 55, 60, 60
    10# more than Fundamentals

    WOD:

    AMRAP in 15 min.:
    – 9 Deadlifts @ 35#
    – 12 HR push ups from knees
    – 15 Box jumps (grey box)

    Total : 5 Rounds + 9 deadlifts

    *Cashout: 3 Mackenzie push ups for 10 sec.*

  8. Mobility
    WUX1
    Group WU

    EMOTM deadlifts x2
    75-95-105-125-125-135-135-145-145-155 PR

    WOD: Open WOD 11.2

    5 Rounds+ 9 Box Jumps RX

  9. The one year anniversary of my first WOD is tomorrow (I won’t be at the gym…so celebrating today)! I love the gym and I love the people in it.

    I came only two days per week for several months, but still managed over 1500 burpeez this year. Oh yah!

    WU x 1
    Group warmup

    EMOTM for 10 minutes deadlift x 2, starting at 50% of max

    2x 70, 80, 90, 100, 110, 125, 125, 130, 135 (not a PR but focused on technique, thanks Patrick).

    WOD
    AMRAP in 15 min

    9 DL @100 lbs
    12 HRPU
    15 Box jumps @ 18″

    5R and 12 pushups

    Need work on pushup form…a little soft in the middle.
    Cashout: Mackenzie pushups 3×10 sec.

    Fun workout!

    1. Happy Anniversary Jackie! I have loved watching your progress over this past year! Keep it up! You are an inspiration πŸ™‚

  10. M + WU
    Birthday burpees…..but only 22!

    Strength – EMOTM for 10 min.
    Deadlift x2
    Start at 50% of 1 rep max and work up
    so…85lbs but stoppped at 120 (hamstring trouble:(

    WOD – AMRAP in 15 min
    9 deadlifts (@ 90 lb)
    12 hand release PU (knees)
    15 box jumps (@ 12″)

    Score: 5 rounds + 8 box jumps

    Happy Birthday Evan!

  11. Mob
    WU x 1
    Group Warm up

    Strength – EMOTM for 10 Mins

    Deadlift x 2

    Started at 70#, ended at 150#…yay, new PR by 10#

    WOD AMRAP 15 Mins
    9 Deadlifts @ 90#
    12 HRPU
    15 Box Jumps @ 14″

    Score: 4 Rounds + 2 Box Jumps

  12. Mobility + WU x 1
    Group WU

    Strength: EMOTM for 10 mins
    Deadlift x2

    65# -> 135#

    WOD: AMRAP in 15 mins RX
    9 Deadlifts @100#
    12 hand release push ups
    15 box jumps @20”

    Total: 6 rounds + 4 box jumps

    Cashout; McKenzie Pushups 3 x 10sec

    Great class Patrick!

  13. Mobility + WU x 1
    Group WU

    Strength: EMOTM for 10 mins
    Deadlift x2

    135-155-175-205-205-205-205-225-245#

    WOD: AMRAP in 15 mins RX
    9 Deadlifts @155#
    12 hand release push ups
    15 box jumps @24”

    Total: 5 rounds + 8 push ups

    PR of 50# and 20 reps from Feb. 2013.

    50 Burpees

    Thanks for coaching, Kevin.

  14. Heather Colleen

    Mobility + WU x 1
    Group WU

    Strength: EMOTM for 10 mins
    Deadlift x2

    135-155-175-165-165-165-165-175-185-195#

    So…I really screwed this one up. I was thinking we were just doing 5 sets so I jumped up the weight too fast…then when I figured that out, I stayed at 165 for too long to safely attempt the 200#…. NEXT TIME, DARN IT.

    WOD: AMRAP in 15 mins
    9 Deadlifts @ 100#
    12 hand release push ups (knees)
    15 box jumps @ 20”

    Total: 6 rounds + 5 box jumps

    So close to doing this one Rx, I could taste it… Patience is a virtue, right?

    1. You’d have been doing it rx if it weren’t for a bum shoulder. Your deadlifts were fast and impressive, good job on doing them rx πŸ™‚

  15. mob wux1
    group wu

    strength EMOTM in 10 min
    deadlift x2
    155-185-205-225-245-275-295-305-315-325

    wod
    9 deadlift 155#
    12 hand release push up
    15 box jump 20 in
    total=7 round 11 HR push up
    1 rep less

  16. Mobility
    WU x1 (Muscle up progression instead of ring dips)

    Group WU

    Dead lift strength emotm for 10 mins 2 reps

    Started at 135 finished at 305

    Wod : 11.2
    Amrap 15 mins

    9 dead lifts (155#)
    12 HR push ups
    15 Box jumps (24″)

    WOD rx : 6 rds + 4 box jumps

  17. mobility
    work on MU.. damn I love those short ropes now!

    strength dead x 2 EMOTM
    155-225-245-245-265-275-285-295-295-305

    Wod 11.1 Rx

    9 deads
    12 HRPU
    15 box @ 24″

    8 rounds 1 box jump

  18. Mobility
    CFWU x 1
    Hamstring mobility with barbell
    Group WU with 45# bar (deadlifts, good mornings, back squats) and” burpees

    Strength: EMOTM x 10 min
    Deadlifts x 2
    135-155-175-185 205-225-245-255-265-275#
    ***tough job changing weights and doing the lifts in only 1 minute

    WOD “Games Open 11.2″
    AMRAP 15 min
    9 deadlifts 100#
    12 HRPU
    15 BJ @ 20” (games standard with full extension on top of box)

    Total = 9 rounds + 7 HRPU’s (11 rep PR over last time)

    For me, HRPU’s were the toughest part of this WOD!

    Cashout: 10 McKenzie pushups (ahhhhhhhhhh)

    Great job 5:45 crew! Nice race Kevin πŸ™‚

  19. WU+mobility

    Strength: EMOTM for 10 mins
    Deadlift x2
    Ended at 75#

    WOD: AMRAP in 15 mins
    9 Deadlifts 45# I realized after starting that I could of went heavier. I’m still not used to counting my weight percentage.
    12 hand release push ups
    15 box jumps on the smallest box, i’m not sure of the height

    6 rounds + 7 deadlifts

    I liked this workout! Was fun πŸ™‚

    1. Remind me about calculating your % for your weights next time you see me, I will explain it πŸ™‚

  20. Deadlifts:
    EMOTM x2: 95-105-115-125-135-145-155-165-175-185
    This was fun

    WOD rx’d:
    7 rounds + 5 deadlifts. I was just writing that I didn’t get a PR and I went back and checked my old score was 6 rounds + 8 box jumps. So I’m really pleasantly surprised.

    Nice wod’ing with you Heather!

    1. I just realized I could have went quite a bit heavier on the deadlifts, I’ve done 210×5. I’m thinking if I had hit that weight today I wouldn’t have thought they were as fun. lol

  21. Mobility
    WU
    Group mobility & WU

    Strength Deadlift EMOTM ( 10 min) x2
    55-65-70-70-75-75-85-85-95

    WOD AMRAP 15 min
    9 deadlift (60#)
    12 HRPU (knees)
    15 box jumps (18″)
    5 rounds + 8 DL
    Great class!

  22. Strength: EMOTM for 10 min – Deadlifts x 2 @ 70-70-80-80-90-90-95-100-110-110

    I’m thinking that this is what I put on. That was the plan, anyway. CrossFit math makes me panic under pressure. I need a cheat sheet, I think. πŸ˜›

    WOD:
    AMRAP in 15min
    – 9 Deadlifts (155/100#) >>> Used 85#
    – 12 HR Pushups
    – 15 Box Jumps (24/20β€³) >>> Used 12″ box.

    SCORE: 3 Rounds + 8 box jumps

    *****

    I was very tempted to do step ups because box jumps make me nervous that I’ll wipe out and come crashing down.

    And THEN, I overheard Jo say (at least I think I heard her say) that “step ups won’t prepare you for jumping”.

    Did I imagine that?! Possibly? Sorry if I am misquoting you, Joanna!

    Either way, it made me choose to JUMP on the box because I already *know* how to step. I WANT/NEED to get better at JUMPING.

    SO this was a big deal for me. πŸ™‚

    Thanks, Kevin and Joanna for the great WOD tonight! πŸ™‚

    1. Yes, Robyn, you heard Joanna correctly πŸ™‚ Step ups won’t prepare you for jumping! Congratulations on doing this WOD with the box jumps! You made a great choice. That was your first step at getting better at jumping. In fact, you are ALREADY better!

  23. I will start again with how much I love the feel of the new gym. I feel happy there.
    Mob, Wu x 1, group warm up
    Strength: Two Deadlifts on the minute x 10.
    65, 75, 85, 95, 105, 115, 125, 135,
    140, 140 (ten pound PR).
    WOD: amrap 15mins
    9 [email protected] 85lbs
    12 push ups from toes purple band.
    15 box jumps @18ins

    6 rounds 2 deadlifts.
    I am happy for the second time this week I jumped on the box rather then stepping up. My heel did o.k. I am having lots of inner smiles about that.
    Thanks Joanna & Kevin for the awesome class.

    1. Congrats on your dead lift PR Laura AND on the box jumps in the WOD. I am happy your heel held up okay. πŸ™‚

    2. Great job tonight on your dead lifts and your box jumps tonight Laura! Yeah for jumping! I love it when we are able to be in the same class together! Keep up the great work!

  24. Mob
    WU x 1
    Group WU

    Strength: EMOTM for 10 mins
    Deadlift x2

    65# to 175# PR

    WOD: AMRAP in 15 mins
    9 Deadlifts @ 105#
    12 hand release push ups
    15 box jumps @ 24”

    Total: 6 rounds + 8 DL

  25. WU x 1

    Group WU

    EMOTM for 10 minutes: 2 deadlifts

    135-155-185-195-205-215-225-235-205-205

    WOD: RX

    9 rounds+ 2BJ’s

    No PR, but I rebounded all my box jumps…had about 10 no reps, but felt more confident with my rebounding tonight.

    Great class Kevin and Joanna!

  26. Great work oly class!!! I had do much fun preparing this class and you guys killed it! So proud of the hard work put forward! Gold claps for everyone! Ps, Kevin, again I’m really liking all this extra space!

  27. My first workout at the new gym!

    EMOTM DL’s
    155-225-225-245-245-265-265-285-285-300

    WOD Rx’d
    9 rounds + 8 HR Pushups

    Good race Lora!!

  28. Mobility
    WUx1

    EMOTM 2x DL
    110-115-125-135-145-155-165-175-185-195

    WOD, AMRAP…
    – 9DL @ 120#
    – 12 HRPU
    – 15 box jumps, 24″

    6 rounds + 1 DL

    Cashout: 3x 10s mackenzie pushups

  29. EMOTM DL’s
    290 max

    WOD Rx’d
    7 rounds + 11 box jumps

    Tough one. Thanks for tips on head position Kevin.

  30. Mobility
    WUx1

    Strenth – EMOTM 2x deadlifts
    115 – 125 – 135 – 135 – 155 – 185 – 185 – 205 – 205 – 225 (PR 5#)

    WOD – AMRAP 15min
    9 Deadlifts 135#
    12 HRPU
    15 Box jumps 20″

    4 rounds + 8 box jumps

    Cashout – 3x 10 seconds MacKenzie pushups

  31. Mob
    Wu x 15
    full squat box jumps
    Full snatch
    3 sets of 5 reps 65#
    Snatch pulls
    2×3 reps 125#
    2×2 reps 135#
    2×1 rep 155#
    Emotm snatch 2 reps
    95,100,100,105,105,110,115,115,115(f),115

  32. Oly class
    Mobility
    Wu x 1 15 reps all strict
    Group mobility and Wu
    Full snatch practice @ 85lbs (5 sets 5)
    2 snatches emotm for 10 min
    135 for all rounds last couple rounds felt good after some technique adjustment from Marie.
    Snatch pulls
    3 x 3 @ 225
    2 x 3 @ 245
    2 x 1 @ 275 (dream snatch weight) lol
    Snatch to overhead walk from one side of gym to other
    155 down, 175 back this was a pr snatch kind of a muscle/power snatch. Really need to get comfortable with the full snatch so I can get some weight up… Great class Marie

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