« Rest Day | Main | Clean Complex »

WOD 11.21.13


For Time:
700m Row
then, 3 Rounds of:
20 Dummbell Thrusters, 40/25
7/5 Muscle-Ups
550m Run



For Time:
700m Row
then, 3 Rounds of:
20 Wall Ball Shots, 20/10, 14/9
15 Kettlbell Swings, 53/35
10 Burpees
550m Run

Post time and Rx to comments.

Ring Rows and Kipping Pull-Ups

Yoga for Athletes

We are considering offering more Yoga for Athletes classes on the weekly schedule. These are basic, foundational classes accessible to everyone. If you're interested in more Yoga with Whitney H, please fill out the survey below indicating which times would be ideal for your schedule.

Yoga Schedule Survey

Finding Flow: Figuring out your (weight) Jumps Donny Shankle
CFJ Offline The Kipping Pull-Up
Here Are The First 4 Women In History To Complete Marine Infantry Training

Reader Comments (20)

Hi from Palo Alto...stopped into Amity CrossFit yesterday for the following:
BSQx3 EMOTM 10' @ 75%
Push press heavy single then 80% x2x2
Good mornings 12x3

Did the squats at 175. Don't think I've ever squatted on the minute (besides box squats)--it's kind of wacky. Then tried to beat last week's heavy push press with an attempt at 145 but I wasn't bouncing it off my shoulders so it got stuck. Good mornings with the empty bar. Nice box, nice people. Missed the circle time though!

Loved Tuesday's QOD. I'd go to Brazil and train capoeira, learn Portuguese, and go up the Amazon.

November 21, 2013 | Unregistered CommenterCharlotte

Thanks for the input yesterday, Fox and Whit.

Make up from yesterday: hit 205 on then clean and failed at 220. My pull felt off, so happy with 205. Front squat: 215x3 then 225x1

November 21, 2013 | Registered CommenterDoug Jones

Really (actually) enjoyed FSQ in this cycle (the couplet has been great). Looking back on my #s today, I realize I PR'd my 3set (@120# thought I bet I could go heavier) which feels good!

More FSQ's!

November 21, 2013 | Unregistered Commenterasta

6am with David and Jess. Perf version Rx in 18:40. Muscle-ups felt good. Broke them up 4/3, 4/3 and 3/2/2. Barely made the last rep, but that just means my rep scheme was right. DB thrusters kicked my ass. So much worse than barbell thrusters. Sets of 5 the whole way.

November 21, 2013 | Unregistered CommenterPeter

Busy week and haven't been able to make it in. (Parent Teacher Conf. Mazzy Star concert)
Did yesterday's Cleans/Front Squat at CF Ryder Street (my garage) and hit a PR on both. It might not be saying much as I've only completed a couple of these cycles but it felt good to have a true number to gauge from. 120# on the HPC from below the knee and even took a rep from the floor as well.
165# on the Front Squat. I've never felt comfortable with the FS. My fingers and wrist get all wonky and I feel that it hurts my lift. 2 weeks ago, I screwed up my numbers on the FS. I was supposed to lift 135-140#, but I ended up hitting 155#. It was heavy, but it went up and down like it was supposed to. It also told me that I am probably selling myself short on my squatting numbers. At the last Total in June, I hit 175# on the Back Squat. There is no way my FS should be 165x3 and my BS @175x1!! Next cycle I'm pushing myself more. I'm hoping that the back squat cycle fits into my weekly schedule.

November 21, 2013 | Unregistered CommenterRob F

6am with Jess. Wowsers! This WOD will take the wind out of you, that's for sure. No let up! Did fitness Rx in 17:20.

November 21, 2013 | Unregistered CommenterRob Underwood (@brooklynrob)

tons of innov-8s on sale on theclymb. if anyone isn't a member you can sign up with this link and i'll get a couple of http://www.theclymb.com/invite-from/LucaLoguercio

November 21, 2013 | Unregistered CommenterLuca

7AM class...
Note to self: when you go in the second wave remember to drop the start time difference.
I almost gave myself a heart attack and full breakdown when I saw the clock say 20:43 and all these people had times like 17-18 and then it was pointed out that I started 5 minutes behind those people.
Needless to say I was much happier after Pigeon pointed this out to me.
15:43 Fitness RX The kettlebells killed me on the last set. I broke up the wallballs into sets of 5 each round to get some oxygen in my lungs. Running in the cold ruins my lungs. I was coughing for an hour after.

November 21, 2013 | Unregistered CommenterKeith W

Performance WOD in 16:34 Rx'd

Row: 2:45ish Tried to keep it pretty easy here
Thrusters: 10, 10 - 6 - 4, 8 - 6 -6 Took a little too much rest on these
MUs: 4-3, 2-2-2-1, 2-2-1-1-1 Pretty happy with how these went. Need some work on my false grip still but making progress.

Run: slow - not sure how long it took but I was gassed and it felt like forever.

November 21, 2013 | Unregistered CommenterDan L

Love the muscle up 101 practice because im still not quite getting them but need to work on them atleast once a week. Did the Fitness RX and scaled up. Did wallballs with 16# ball but man what a difference two pounds makes. KB Swings with 20kg was manageable and 10 burpees felt like a breeze after the past few Thursday wods having 15 burpees in them. Fox informed me that I've been doing burpees wrong. Apparently I do 2 jumps when i come up out of a burpee. wasted energy. i didnt realize i was doing that. haha. the run killed me after. finished in 14:56.

November 21, 2013 | Unregistered CommenterLauren Howe

Monster WOD, thought we were doing only 10 wall balls per round, noticed my mistake when I found myself ahead of everyone else, recovered the lost 10s by doing a whopping 40 wallballs on my last round, that was not pleasant. I find serenity in running a lap at the end of a WOD, gives me a couple of minutes to figure out how my day is going to shape up.

November 21, 2013 | Unregistered CommenterPigeon

Performance @ 35# (48% of BW): 18:40

Great WOD. I oddly enjoy and dread the anticipation with these type of WODs.

Row: ~2:40. I tried to keep this slow and easy, focusing on a very low stroke rate but keeping the fly wheel moving.
DB Thrusters: This is the dread part, I knew this was going to be taxing on the shoulders and shorten my breath for MUs.
6x3, 4

MUs: This is the enjoy part, I have a lot of fun doing MUs. It is this type of movements that make Crossfit a lot of fun. I need to work on cycling more MUs together and maintaing the false grip during the transitions:
3, 1 ,1 ,1, 1
2, 1, 1, 1, 1, 1
2, 1, 1, 1, 1, 1

November 21, 2013 | Unregistered CommenterBK

Gonna miss this one. Strained my left delt/bicep messing around on a muscle up today while waiting for my Foundations class to set their bars up...was oddly looking forward to it but dreading it also, as Brad says.

November 21, 2013 | Unregistered CommenterFox

6am with Jess and Mr. Osorio.

This WOD was tough tough tough for me.
Used a 12 lb ball and and an 8 ft target.
I was really slow on the row and then caught up somehow.
Wall Balls have been my nemesis since foundations. So when I woke up this morning and saw that was the work out, I knew I had to come in.

Also - my good friend Sandy finished foundations today! Woohoo Sandy!!!

@Pidgeon - I love running a lap after for that exact reason.

p.s. If I made it through all those wall balls, I can make it through parent teacher night, right?

November 21, 2013 | Unregistered CommenterElena Y

4:30 PM with Just Josh

Warm-Up 2 x2 Rounds
Muscle-Up Prep

Performance WOD @ 30lb DBs: 16:27

Row: ~2:00 Splits
Thrusters (10-10),(5-5-5-5),(5-5-5-5)
Muscle-Ups (7),(4-3),(4-3-1)
Run: Slow.

Fucking Rickke...

November 21, 2013 | Registered CommenterDavid Osorio

Clean and Jerk
318 (This might have been the best jerk I have ever executed. It felt weightless)
330F Training PR clean. I just didnt get under the bar enough on the jerk. I need Jerk blocks.

High hang Snatch+Snatch
198x3 Plan on going for a heavy single tomorrow. Its been a while since ive PRd either lift...

25# weighted chins-30
GHD situps-45

November 21, 2013 | Unregistered CommenterJakeL

Fitness Rx: 16:06

Felt like I couldn't get my wall balls together today. I can certainly do 20 unbroken but not today: 5-5-5-5, 10-10, 5-5-5-5. KB unbroken, burpees sets of 5.

Hip/SI joint isn't feeling so hot right now :(

November 21, 2013 | Unregistered CommenterGracie

Fitness rx-ed: 15:53. Not my best workout, but I felt happy to be in the gym today. So many friendly faces. Curry cash-out with Stopka. Best part of the night.

November 21, 2013 | Unregistered CommenterKMo

4:30pm class. Lots of moving parts in this class and Josh did a great job managing us all and getting us in and out on time.

Fitness version:
14:45 rx'd
-finished the row in 2:49ish, wallballs in sets of 10, KBS unbroken and burpees slow but strict. The run actually felt good but probably could have pushed a little more.
-if I see this wod again I'd like to push myself on either a) unbroken wallball or b)faster burpees.

November 21, 2013 | Unregistered Commenterlady fox

Fitness rx - 14:29
Wall ball unbroken first 2 rnds then 15, 5
KB all unbroken
burpees - slow

November 22, 2013 | Unregistered CommenterDMak

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>