Wednesday WOD

AMRAP in 10min:
10 Deadlifts (185/135#)
30 Double Unders

Compare to Sept.17/10

32 thoughts on “Wednesday WOD”

  1. WU x 2

    Push Jerk 3’s
    95-135-155-175-135(worked on technique)
    Big thanks to Joanna and Marc for the technique advice.

    10 dead lifts 185#
    30 double unders

    5 rounds even

  2. WU x 2
    Strength: Back Squat x 3


    10 Dead Lifts (135#)
    30 Double Under’s

    Rounds: 6 + 14 double under’s. I enjoyed this WOD, but my goodness, it felt like the longest 10 minutes ever!

    Great job a.m. crew!

  3. Balls! I am so sorry, didn’t realize I was scheduled for class last night – guess I owe you a med ball run tonight…see ya at 530pm.

    1. I did eat ham today…..but it was cooked, not just smoked!!
      Big thanks to Kevin for posting that picture! Be careful if you drive through Sussex while I am working!

  4. Well the market this morning was a bit of let down until I met up with all of the Crossfitters.
    We keep the place in business! Not many vendors today and very little produce … but Stephen Taylor is there.

    1. Just meant that there was still lots of ham, bacon and eggs when I got there – even though I was slow to get going this morning!… and got my Honey Crisp apples too… my favorite! (hmmm… like the discount idea!)

  5. WU x 2

    WOD AMRAP in 10 minutes

    10 deadlifts 125 lbs
    30 jumping jacks (you can laugh, I did too at first!)

    Total 7 rounds plus 4 deadlifts

    I don’t have enough room to skip at my place, so I thought I’d try jj’s… The first two rounds were sort of a joke and then they surprisingly got tougher… Not to the intensity of a DU, but tougher than I expected on the cardio. Maybe I’m just in really poor shape lol

  6. WU x 1
    Then practice my kipping pull ups….this is my new goal. Thanks for the technique advice Jeff.

    Push Jerk x 3: 45-55-65-75-80

    AMRAP in 10 Minutes:
    10 deadlifts 135#
    30 Double Unders/90 Singles

    I did the 1st round with DU’s, but then switched to single for the rest of the WOD.

    5 Rounds + 1 Deadlift

  7. WU X2
    1st time trying the green band alone for pull-ups.. did first set of 10 unbroken.

    Stength: Shoulder Press (3’s)
    45-50-55-60-65 – last set was in very slow motion, but did it.

    WOD: AMRAP in 10 Min.
    ~ 10 Deadlifts @ 130#
    ~ 90 Single Skips
    Results –> 4 Rounds + 10 DL + 37 Skips

    1st round felt great… got progressively slower, but now I know I would have no problem to do the RX’d weight for this WOD in the future!
    Cashout: 1 min plank.

    Thanks coach Jeff – you did great!!

  8. WU x 2

    Shoulder Press x 1

    85-95-125-135-140 PR 🙂

    Thanks for the push Guy!


    AMRAP in 10 minutes

    10 dead lifts 185#
    90 singles

    5 rounds + 10 DL + 50 singles

    Love any workout with deadlifts. Awesome job Darrell.

  9. CFWUP x 2

    Push press
    3×65 3×95 3×115 3×135 3×155

    AMRAP in 10 minutes

    10 Deadlifts #185
    90 singles unders

    4 rounds + 10 deadlifts + 85 single unders

    35 single unders better than Sept

    Nice shoulder press pr Marcel. Heidi, keep an eye on this beast. ; )

    Hope you feel better Coach. Good job on your first class coach Jeff.

  10. WU x 2

    Back Squat (Deload) – 70×5, 75×5, 80×5

    AMRAP in 10 min. of:
    10 Deadlifts (115#)
    30 Double Unders
    5 rounds + 16 Double Unders 🙂

    1. Ok thanks, I forgot to check the envelope today – I will try to remember for tomorrow. Have fun with your new rope, I really liked mine.

  11. Warm Up x2

    Push Press x5

    AMRAP in 10 min
    10 Deadlifts (125#)
    30 Double Unders

    6 rounds + 10 DLs

  12. Backsquat 5x
    135-155-175-175(worked on keeping knees out)

    AMRAP in 10min:
    10 Deadlifts (185#)
    30 Double Unders

    DNF. Tapped out at 4 rounds flat because of massive headache 🙁

  13. WUx2

    Push Jerk x5

    WOD – AMRAP/10min:
    10 Deadlifts (185#)
    30 Double Unders

    Result: 2 rounds + 24 DUs
    -> DUs getting better, managed to get a few 4-5 streaks.

  14. CFWU x2

    Strength: Back squats
    1x 85-90-105-125-145

    AMRAP in 10 minutes:
    -10 Deadlifts (125#)
    – 30 Double Unders

    = 5 rounds + 16 double-unders

    New rope works good!
    The deadlifts were heavy!!
    And, I was glad that I was way back in the corner with my back against the wall, my shorts kept falling down while I was doing my double-unders and I wasn’t about to stop my DU’s to pull them up!

    1. Just looked at September 17th…I was using 95# and did 4 rounds + 9 deadlifts. Used 30 extra pounds this time and did almost 6 rounds. Very happy with that improvement!

  15. WUX2

    Push Press x 5
    45-55-65-70-95 (pr by 10!)

    AMRAP In 10 minutes
    10 DL (115#)
    30 DU
    = 3 Rounds + 19 DU

    I wish I would have gotten 4!

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