Tuesday, July 16th, 2013

15
Jul

Tuesday, July 16th, 2013

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WOD:

AMRAP in 12 Minutes:
20 KBS  24/32
15 Box Jumps  20″/24″
20 T2B
__________

Cash Out:
3 Rounds, For Quality:
20 True Push-Ups
20 Elevated Ring Rows

0 Response

  1. BAston

    AMRAP: 3 rounds + 5 reps. Started with T2B, all jumps. Did not have much in the tank today. Journey’s “Faithfully” got me through the last round.

    3 rounds of quality cash out.

  2. Rachel

    Hotel Gym Workout
    Travel WOD: “Susan”
    5 RFT: 200M Sprint (on treadmill at 8.5), 10 Push Ups, 10 Air Squats
    7:56
    then…
    3 Rounds NFT
    20 DU
    40 Weighted (8#) V-Sits

  3. Yuan

    2 rounds even:
    16kg KB
    Red box + 25lbs plate
    Knees to elbows (totally broken still)

    RR on small box for first 2 rounds and then feet on ground for the last

  4. Paige

    3 rounds +7
    had to switch to step-ups because I got dizzy and didn’t want a Nicole Lee incident.

    cashout was no joke.

  5. DT

    2+19
    T2B took forever, might should have done it w ghd’s to get the metcon up. But awesome!

    Eroc thanks for ummm ‘loosening my psoas.’ Have fun at the beach bro

  6. Abby

    3 rounds

    16kg KBS
    box jumps
    kipping toes to bar

    First time getting my toes to bar in a WOD.. success!

  7. ledbelly

    2 rounds + 47 rx’d

    I really hate swinging that big KB – the difference between 32KG and 24KG is a lot more than it seems on paper – really gotta thrust those hips! I have decided I am no longer using the 24KG, straight 32 KG until it becomes easy – keep me honest!

    Cash out took all my money and now I am in a cubicle, just down hill – FOCK!

  8. Amylynne

    Snatch doubles EMOM for 10min @ 63#

    skipped the wod because i had to be at work early. did the cashout. tough!

  9. Nicole

    2+38
    1.5pood, step ups, t2b with some misses.
    Cash out was no joke, although I like the pushup challenge.
    Diggin the accessory work being programmed into the workouts…thanks BBoy!

  10. Vikram

    3 + 16 Rx

    Who knew ring rows could be so hard? Accessory work was killer. Had to leave early…

    Fun 4:30. Ally always rocks.

  11. johanna

    2+37. 12kg KBS to save my back, all box jumps with step downs, kipping T2B- these were my nemesis, but I did them! started to miss a few in the second round, but got through it.

    cash out- did 3 rounds of 10&10. that’s a lot of strict pushups for me! woohoo!

  12. First group run of marathon training.

    1 mile warmup
    20 min tempo run 2.13 miles
    5 30 second sprints
    800m cool down

    My pace has increased by a full minute since this winter and I chalk it all up to crossfit and you crazy kids at Metropolis. Special shout out to Allison, EJ and Lauren for all the encouragement!

  13. zompetti

    2+40
    with 16kg kb, jump up step downs, t2b first round, then ToesKindaNearBar for other ones….

    2 rounds of accessory work

  14. Alicia

    Wendlers strict press week 7: 60×5/70×3/75×1
    Handstand walking progression courtesy of GymnasticsWOD

    2+26 rx’d – I really need to get faster at box jumps. Dinner didn’t settle either and I was really trying not to puke during this one
    2 rounds of 10/10 on cash out. Really tried to hollow out on the push-ups which were slow singles

  15. sallys

    3+3, 40# KB. T2B continue to elude me.

    cashout 4 rds of 10/10, push ups on the plates.

    My push ups have returned to me! Now I just need my pullup(s)…

  16. Carmen

    3+30
    Step ups
    40# swings
    Toes near bar at times

    Cash out – 3 rounds of 10, half of push ups on plate. Ring rows is hard.

  17. wingsteroosky

    2+43
    step ups
    44# KB
    Toes started close to bar, then lowered.

    cash out-4 rounds of 10, push ups on knees, ring rows.

  18. Melissa T.

    –> 3 full rounds: used 16kg KB, rx’d box jumps, T2B were toes together, knees a little apart
    Cash Out:
    –> did 4 rounds of 10 each
    Normally pretty good at wider pushups but training my body to do the push-ups correctly – getting there

  19. sassypants

    3 rounds in 12:14 rx’d
    The only thing I ate all day prior to workout was kale. Clearly not as much protein as they say. I will never be a vegetarian. :-/
    Mel was a machine next to me during that wod!

  20. dquat

    3+3rx. jumped on 34inch stack of plates on against the wall. similar stimulus to 20inch. high box jumps have always felt good, but high or low…they gas me. conditioning needs a lot of work.