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WOD 12.13.13

As Many Rounds as Possible in 15 Minutes of:
25 Kettlebell Swings, 53/35
15 Kipping Pull-Ups
10 Push Press, 115/75

Post rounds and Rx to comments.

5 Rounds NFT of:
Row 1:00
10e Reverse Lunges
15 Plate OH or DB weighted Sit-Ups

Barbell Warm-Ups

Dan Bailey Does today's CrossFit.com workout
Ilya Ilin Snatches 420lbs

Reader Comments (21)

Loved this WOD! I was so happy to be able to do push presses, as at first I did not think it was going to happen, but I really concentrated on 'knees out' and my knee felt fine!
I did the KB swings at 35#, push presses at 63#, and ring rows as they are knee-friendly.
I somehow completely miscounted my rounds though and wrote the wrong thing on the board, twice. I just figured out that I actually must have done 5 rounds and 4 push presses and my whiteboard was completely wrong- I may have marked off two rounds twice? Maybe I will try using the chips next time.
I only managed 3 rounds of the 'cool-down' and did squats to a box instead of lunges, sit-ups with 15# plate and 1min row at 2.03 per 500m. First time squatting in over two weeks!
REALLY glad I got up in time to go to this class today. Thanks, once again, Coach Fox for all of the help scaling and advice on how to fix my weird squat positions.

December 22, 2013 | Unregistered CommenterCharlie

11am class:

5 rounds plus 25kbs + 1 pullup, rx'd
-hello grip. All KB swings and push press unbroken. 1st round of pullups in 10-5, then 5-5-5, then in 3's, then 2-3 last round. Grip was really the limiting factor here.

Only got through a couple rounds of the NFT stuff. Loved the cooldown run around the block though.

December 22, 2013 | Unregistered Commenterlady fox

11am class
5 rounds flat Rx'd

December 22, 2013 | Unregistered CommenterFox

10am class. 5 rounds + 12 swings Rx. Pullups unbroken the first round then started breaking up 9 and 6 to try and save grip. Broke up the swings in a similar fashion. Push press felt better than I'd expected- many thanks to Fox for telling me to just cycle the damn things.

December 22, 2013 | Unregistered CommenterSpencer H

I really like these longer cardio-based workouts where we are moving for almost the entire class and hardly any standing around, they are my favorite. But as others mentioned, team "B" didn't finish the NFT stuff, so for those of us who did the NFT work first getting into the WOD felt really rushed. I wasn't ready to go by the time the clock went up and just threw weights on the barbell and grabbed a random box for jumping pullups. After 1 round I had spend time to pull weight off the bar because I didn't have ample time to feel out a weight in warmup and my box was way too high. I understand the coaches do their best to keep the group moving but it seems like the group that WODs 2nd gets the short end of the stick most of the time.

December 22, 2013 | Unregistered CommenterAmy

Also wanted to throw in there that I really like doing other NFT work while our partner does the WOD. It's so much better than just standing there and definitely makes for a better hour at the gym.

December 22, 2013 | Unregistered CommenterAmy

Management! I left my wedding band on the floor by rogue rack A I think! It's thin, plain white gold (and important!!)

December 22, 2013 | Unregistered CommenterCharlie

Big 11am class, I enjoyed today's workout. Did the NFT stuff first, I'm not so great at situps so happy to do a bunch weighted. Modified the WOD with ring rows b/c I can't do many pullups at all, these were still the hardest part for me I think. Used 24kg kb and a 95# bar. Finished 4 rounds + kb + ring rows + 4 presses. I took lots of micro breaks between sets, in retrospect I didn't need so much air and could have finished 5 rounds if I pushed it. Next time!

December 22, 2013 | Unregistered Commenterpcker

8am with Fox. 5 rounds + 2 swings Rx. Grip on the pull-ups was the limiter. Broke up the kettlebell swings in the last 3 rounds in order to save my grip. Not sure if it helped. Nice way to start a Sunday.

December 22, 2013 | Unregistered CommenterPeter

WOD #16 KB/#70 -- 5 rounds + 25 KBSwings

5 RNFT #17.5 DB


December 22, 2013 | Unregistered CommenterGracie

11am class
5 rounds flat Rx'd

December 22, 2013 | Unregistered CommenterFox

85 lbs on push press, 20 kg bell, 6 strict chin-ups

I had wanted to do 24kg but couldn't find one when my turn came after the NFT work.

Finished 5 rounds plus 3 swings. I was pretty slow but I didn't wanted to be careful with the push presses.

December 22, 2013 | Unregistered CommenterSamir Chopra

Today's WOD
4 Rounds as Rx'd

KB were mostly 15-10
Pull-Ups were all 5-5-5
PPress were all 5-5

Grip was a limiting factor, and fitness.

5 Rounds NFT of:
1:00 Row
5e Barbell Rev Lunges @115lbs
10 GHD Sit-Ups

Thanks to LF Doom for doing this all with me
Sorry to LF doom for making her do the long ass NFT work with the lights off and listening to BONG the whole time. Atmosphere is important, don't forget it kids.

Charlie, I just checked and didn't see your ring

December 22, 2013 | Registered CommenterDavid Osorio

11am class
5 rounds flat Rx'd

December 22, 2013 | Unregistered CommenterFox

We had a long workout over here today 21-18-15 of DL, Push Press, Squat and clean. We did it partner style with one partner jump roping while the other did a lift sequence and then did an active recovery run. The press of course was my big limiting factor so went for 45.

Fun little story is the other day I carried a 5.5 gallon water bottle home on my shoulder to the amusement of many a Nigerian passing by. Today I went to the same store and the lady running the store said "You are a funny white lady and I decided I liked you when I saw you pick that water. Too many people think only work behind desks is important and they get weak and lazy. But not you - well done o!"

Best compliment ever - thanks for making me do all the odd object carries CFSBK!!!

December 22, 2013 | Unregistered CommenterMel

Argh! Frustrated with my lack of fitness, grip strength and insufficient callouses.

Tore my hands on pull-ups in round 4, which has not happened in a long time.
Quick tape job because I'm a wimp.
Then 25 swings and 9 ring rows.

KB swings (16kg): 25; 25; 25; 15-10; 15-10
Pull-ups: 8-7; 6-5-4; 5-5-3-2; 5-5 (tore hand did not finish); Ring rows: 9
Push press (65#): 5-5; 5-5; 5-5; 10

Took the 5-rounder pretty easy since it was a warm-up: 15# DB reverse lunges, 15# DB across chest for sit-ups, 1:00 slow row.

Best part had to be the warm-up and cool-down laps. Happy to partner with Jess who killed it. Sorry for making you go first cold. Didn't seem to matter tho!

@Mel - Hooray for practical applications for strength! Love it.

December 22, 2013 | Unregistered CommenterLauren

David- thanks; the wonderful LF Doom found it for me :)

December 22, 2013 | Unregistered CommenterCharlie

Class this morning with Matt at CFGC.

Long snatch warmup with PVC and barbell. Interesting to see how different gyms warm up these movements. At CFGC they start fully upright and dip before initiating the movement, instead of starting in position 1/2/3.

WOD was 5RFT:
9 deadlifts
6 hand power snatch
3 overhead squats

Rx was 135; I scaled to 105. Snatch was the limiting factor--but I'm happy that I tried 105 instead of staying at 95. Finished in 9:29.

December 22, 2013 | Registered CommenterRyan

Correction: post-hand taping it was 10 push presses (angry and unbroken), then 25 kb, 9 rrows.

Might as well post yesterday's work:
DL - 165x5 fine
LBBS - 160x5x2; 160x6 (5# up from Wednesday)

December 22, 2013 | Unregistered CommenterLauren

Went to CrossFit Lake Forest in my hometown today. They had an open gym time and let me come in for it, so I just got down quick and dirty with squatting.

-foam roll/lax ball hips and outer thighs/quads
-2 rounds of 10 OHS, 10 ring rows, 15 hollow rocks

45x5, 95x3, 115x2, 135x5x3
stayed at the same weight that I squatted on Tue night, since it felt pretty crappy on Tue night.
happy to report it felt much more coordinated and put together today! no problems, good speed.
did a bit more lax ball in hip and spinal erectors and then cash out was blueberry pancakes and eggs

wod tonight:
AMCAP (as many cookies as possible) from 7pm-9pm:
gingerbread, jam, and sugar cookies

December 22, 2013 | Unregistered CommenterWhit H

WOD this morning felt significantly better than anything I did yesterday. Noon class ran out of 24KG bells, so I did it with a 28KGer and got through 5 RD and 4 swings. The lighter bell would likely not have helped much. Fun to chase Rickke through the workout, although it was less a chase and more just watching him slowly disappear over the horizon.

December 22, 2013 | Unregistered CommenterNoah

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