Thursday, January 19, 2017

2017-01-20 WOD


I remember this one... This was the first CrossFit workout that ever made me puke. Now it seems like that's a very common occurrence... Nicole and I drove to Fort Worth to watch Rich Froning and Dan Bailey go live, head-to-head on this workout. The following year, Dave Castro said this particular event was what inspired him to do the Live Open Announcements that have been common since 2013!



Check out Froning's pace in the round of 12s...



...and his pace when he finishes! You don't have to go fast, just try not to stop!


Wonder Woman Cycle Week 5

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


In Teams of 2:
...200 Calorie Row
*Partners Switch every 60 seconds. Time cap of 14 minutes.


COMPETITORS

"CrossFit Open WOD 11.6 / 12.5"
AMRAP in 7 Minutes:
3-6-9-12-15-etc. reps of:
...Thrusters (100/65#)
...Chest to Bar Pull Ups
Post total reps.


Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Snatch + 1 Hang Squat Snatch (70%)
Rest 3 Minutes
Every 90 Seconds for 8 Rounds:
...5 Bar Facing Burpees
...1 Squat Clean + 1 Hang Squat Clean (70%)


T&G Push Jerk
...Build to a heavy set of 5.
Post heaviest load.


In teams of 2:
...200 Calorie Bike
*Partners switch every 60 seconds. Post time.


Strict Press
...3x10 build to a daily max
...2x10 (80% of daily max)
Post heaviest load.

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