Welcome back to all!!! Hopefully everyone had a great break.
This WOD should be a great way to jump start yourselves back into CrossFit mode. It was taken from a challenge CrossFit Evolution held back in November called the Iron Curtain CrossFit Challenge.
For those of you that are new to CrossFit, plan on doing the substitute exercises.
For time:
10 x overhead squat (95/65) [sub 1 minute static hand stand, up time only]
20 x squat clean (95/65) [sub 20 x squat jumps]
30 x push press/push jerk (95/65) [sub 30 x pike push-ups]
40 x pull-ups [sub 40 x jumping pull-ups]
50 x wall ball shot (20lb / 14lb)
60 x double under [sub 50 x tuck jumps]
70 x sit-ups (Abmat or unanchored)
800m run (2 x gym loops)
Post time to comments.
24:09 as RX'd
ReplyDelete25:31 as Rx'd
ReplyDelete24:29 as Rx'd.
ReplyDeleteI dont even have anything to say, which is strange for me..
28:12
ReplyDeleteScaled Push Press to 65#
While taking a week off is good for recovery and injury prevention, it's always a brutal and demoralizing re-entry.
Great to see everyone there this morning....except where was Zach March and Mike Rothenburger???
18:33 scaled
ReplyDeleteHad to use 75lb for OHS and PP. 95lb is a little much for the shoulder still. It's getting there though.
haha, dang, and I thought I would'nt be misssed. I went in at about 0800 to do it.
ReplyDelete26:20 with a 30lb overhead squat due to my shoulder weakness. A definite smoker. I felt like i forgot how to run on the two gym loops because of exhaustion.
Feels good to get back into the routine.
19:18. Definitely feeling my lack of work over the holidays. Thanks for bringing this one on a Monday!
ReplyDelete25 & Change
ReplyDeleteSubbed Jumping PU and Tuck Jumps.
Good start to the new year.
16:27 as Rx'd.
ReplyDeleteSM, AJ, and Body(InProgress)ByBGCF noticeably absent. Don't make me come to your room each morning-just ask Jon Lanier...
22:36 rx'd
ReplyDeleteGood wod
21:39 as Rx'd
ReplyDelete18:52 as Rx'd
ReplyDeleteMissed this morning due to change of command ceremony. Made it up with AJ this afternoon.
12:00
ReplyDeletescaled down heavily by subbing in jump squats, pike pushups, and single unders
28.15 rx'd.
ReplyDelete18:50 with an 800m row instead of gym loops. Felt a little puke in my throat at the wall balls that almost came flying out on the sit ups. Good WOD! Look forward to getting back with the morning crew.
ReplyDelete25:48 scaled to 75lbs. Paid for it dearly today.talk about shocking the body.
ReplyDelete21:52 Scaled
ReplyDelete45 lbs OHS
65 for the rest
Tuck Jumps
All I can say is ouch.
21:33 with tuck jumps subbed for DUs
ReplyDelete