Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Wednesday, November 11, 2015

5 Rounds for time of:

“Roy”
15 Deadlift – 225#/150#
20 Box Jumos – 20’/24′
25 Pull ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 22

November 11th, 2015 - Gillian

25:55
Scaled the DL’s to 135#, otherwise as Rx’d
This one was a chipper…
Great job small but mighty 6am crew!
Thanks Laura.

November 11th, 2015 - Mike Wagner

Approx 25 and change.
185# DL, last 2 rounds changed pull-ups to ring rows to mitigate a small hand tear.
Happy Remembrance Day Everyone!
Thanks Laura

November 11th, 2015 - Cody

33:07 rxd
Soo this one was tough. Tore one hand in round 4 and the other one 10 pull ups into round 5.
Wouldn’t have finished the pull ups if it wasn’t a hero wod.

Thanks Josh.

November 11th, 2015 - Alayne

27:35
DL @ 120
Scaled PU to 15/rnd using red/blue band

Thanks Josh

November 11th, 2015 - Old Guy

Thanks Jay for serving Canada.

November 11th, 2015 - sandy

27:29
DL @ 135#
PUs scaled to 20: 10 unbanded/10 red band.
Been finding the 5 round WODs mentally taxing.

Thanks Josh. Really appreciated your cues and reminders today.

November 11th, 2015 - ErinG

22:33 rx’d.
Emotionally hard today.
This ones for you Stan.
Thanks Josh

November 11th, 2015 - Nick

Didn’t look at the time. 205 DL, last round 195, step ups @ 24″, 20 pull ups each round. 10 unbanded 10 with a red band for the first 3 round, then all banded for the last two rounds. Good to see some people I only see on holidays. Great job 9 am’ers.
Thanks Josh!

November 11th, 2015 - Ryan C.

30:18 as Rx’d
A hero WOD so I did not want to scale. By the beginning of round 4 was second guessing that decision.
Need to learn butterfly PUs next. That would take my time down some.
Thanks Josh!

November 11th, 2015 - Jeff W

19:22 rx’d, thanks Josh!

November 11th, 2015 - Mark B

I 2nd that OG – thanks Jay

November 11th, 2015 - Willi

22:55, deadlifts at 185#, pull-ups 25 first round then 20 every other
Thx Michelle

November 11th, 2015 - Chelsea

First off thank you Jay for your service.

This morning
25-20-15-10-5
Back squat 165#
Burpees
15:32

This afternoon
A) “Roy” as rx’d used 155# for Deadlifts 12:33
B) EMOM for 10 min 3 shoulder press 85#
C) 100 sit-ups

November 11th, 2015 - Storbakken

29:16

November 11th, 2015 - Mark A.

25:20
Thanks Michelle and Jason.

November 11th, 2015 - Ryan S

21:39 Rx’d, just chased Pedar the whole time.

Thanks Michelle and Jason.

November 11th, 2015 - Aimes

Used 155 for deadlift rx
Box jumps rx
Pull
Ups went from a green band to ring rows , so I didn’t tear my hands
24:57 or something like that .
Thanks Michelle 🙂

November 11th, 2015 - Mark B

Thanks Michelle and Jason
DL @185, 20 P/U’s per round – 28 min
tore with 8 p/u to go, finished with singles

November 11th, 2015 - Drew

So 29:12 rx’d on this beauty! DL owned me in the 5th Rd.

Thanks for all your help tonight Michelle
And thanks all you’ve done for us jay!

November 12th, 2015 - Tyler Reid

Great turnout to the 5PM class,

16:33 Rxd

Thanks Michelle and Jay
And thanks again Jay for your service to Canada

November 12th, 2015 - JeffL

150# DL, 20″ Box
Scaled PU on the fly to keep things moving – reps were 25-20-15-15-25 (avg=20)
24:55
Rounds – 3:48,5:05,4:51,5:23,5:53

November 13th, 2015 - Kelcie

24:something
Used 123# for deadlifts (next time should go heavier)
Box jumps rx’d
Scaled PU to 15 – switched to ring rows for last round after tearing.
Thanks Josh!

Log in to comment