Wednesday, November 4, 2015
5 Rounds for time(s):
2 Rope Climbs
4 Cleans – 225#/150#
8 Pistols – (3/leg @ 2.0/1.5 pood)
16 Chest to Bar Pull-ups
Rest 2:00
2 Rope Climbs
4 Cleans – 225#/150#
8 Pistols – (3/leg @ 2.0/1.5 pood)
16 Chest to Bar Pull-ups
Rest 2:00
3 Rounds in 20 Min (ran out of time this morning)
2 Rope Climbs
4 Cleans (115#)
8 Pistols off back of box with 0.7 pood
6 pull ups
Thank you Laura!
29:40
Cleans @ 185
Pistols 1pd to a box
10-12 C2B per rd
Weightlifting shoes are super sketchy for rope climbs!
Thanks Laura
32:54
1 rope climb, 1 attempt
4 cleans @ 125#
8 pistols @ 1pd
16 pull ups
Thanks for pushing through till the end with me, Justin! Thanks Laura and good work 6am peeps!
26:30 (18:30 working time)
Cleans @ 185, pistols not weighted
Thanks Laura!
This one mentally drained me. Only did three rounds. Squat cleans @ 125#, pistols with 1.25 pood. Did one rep rx’d then laughed and laughed…..
Worked on butterfly C2B. These felt decent today.
Thanks Josh, and thanks Marika and Matt for the clean advice.
3:12/3:33/4:05/5:05/3:37
First 2 rounds of rope climbs were good, but the I kept losing my J hook. Round 4 I was talking to Josh about it.
Used 30 lb DB for squat cleans as my wrist is bothering me.
Pistols from the box.
10 C2B per round. Was able to get 4 kipping for the first 3 rounds. Then used 1 purple band for the rest.
Great job 9 am’ers.
Thanks Josh!
19:08 total working time.
Rope climbs: 3 good ones to the top, then as high as I could
Cleans: 85#, a few to parallel
Pistols: no weight but first time without a plate under my heel.
C2B: scaled to 10/round. 5 unbanded/5 red band until the last round.
I was over this one by round 4.
Thanks Josh, and Marika for the clean tips.
3:26/3:21/3:45/3:53/3:56
Rope climbs: pulls from floor, would rather climb the rope, but don’t have the strength to hang on whilst I sort my feet out!
Cleans: 85#, 2 squat/2 power each round as right knee is giving me shit!
Pistols: from side of box, started with foot on floor to raise up, then lower as far as I could……..normal can do these on right leg, but both legs were gimpy today (stupid knee!)
C2B: red/blue band 5/4/3 per rnd
Thanks Josh
4 rounds
4:17/5:03/6:35/7:18
Rope climbs as Rxd
Cleans at 105#
Pistols with 10lbs plate under heel and 9lb KB to counter balance
C2B were Rxd for round 1, 10 C2B and 6 pull ups for round 2, 6/10 for round 3 and as Rxd with supinated grip for round 4
This was a tough one, but fun one!
Thanks Josh and good job 10amers!!
3 rounds – 4:40/7:07/7/34
Had to tap out at 3 rounds to pick up my kid or I would have had a record long WOD!
RCs as Rx’d
Cleans at 175# round 1 and 165# for other two rounds
Pistols off ground with 0.7 pood
C2B as Rx’d in sets of 5 to start and then 3 to 5 in round 3
Very cool WOD. Tough but loved it! Thanks Josh.
Scaled the crap out of this one…
3 rounds
All climbs Rxd
Cleans: 4×225/2×225+2×205/4×205
Pistols: .5pd weight for balance
C2B Rxd
Times: 3:53/5:16/5:53
Started to tear at end of round 3 and felt my body “give up” mid round 3. Didn’t think I was hungover from DLs but I was wrong! Normally would stubborn my way through but not tonight.
Thanks Michelle and Jay!
3:45/4:30/4:33/4:32/4:33
21:53 working time
Rope climbs RX’d
Cleans @205#
Pistols off ground with a 0.7 pd counter
CTB RX’d
I liked this workout.
Thanks Michelle and Jason
29:03 (21:03 working time)
Rope climbs rx’d
Cleans @ 155#
Pistols off the ground with 1.0 pd. I did a couple unweighted in the last two rounds.
CTB – mostly rx’d, but a few neck to bar in the last couple of rounds, as I just couldn’t get the hips firing anymore.
Great work 6:00pm.
Thanks Michelle and Jason
20:10 Working time
Rope climbs rx’d
Cleans @185#
Pistols were 1.5pd for the first round, last 4 rounds were 1pd.
CTB rx’d.
Flew out of the gate for the first round and finished it in 2:35 . . .slowed drastically after that.
Fun one, good work 6:00pm, felt good to come to an evening class again!
Thanks Michelle and Jay
19:20 working time
Rope clbs were 2 attempts
100# for the cleans.. This is a good number as I need to concentrate on getting under the bar, just a little.
Pistols off a box
C2B with blue and red band, scaled to 8 per round.. Shoulder/arm still not 100%
Thanks Michelle and Jay
A) quickly worked up to a heavyish single back squat at 225#
B) 1 round
10-8-6-4-2 HSPU
5-4-3-2–1 MU
4:19
C) 10-1 ladder
Back squat 155#
Burpees
9:28
D) L-sit holds tabata (didn’t make 20sec each time)
E) GHD Sit-ups 15×4
At F3 Crossfit in Imperial Beach. Nice people here!
2720
Used 105 for cleans
Box pistols
Banded chest to bar
Rope climbs I made it 3/4 or 1/2 way up on a few and then some tries
Thanks Michelle and Jay
4 rounds in 23:24 (17:24 working) tore my hands midway through round 4 and decided I wanted to be able to work out again this week.
Cleans at 205#, pistols at 1pd.
Thanks Michelle and Jason.
Did not keep track of individual rounds. Total time was 32:00 (24:00 working time). Scaled cleans to 205 lbs and pistols were with a 1.0 pood kettlebell.
Thanks Michelle and Jason.
27:09 total time 19:09 working time
Rope climbs rx’d
Cleans 100#
Pistols with smallest KB
C2B were great until round 4 when my hand ripped. Managed to finish doing strict pull ups for the rest and round 5.
I actually really liked the workout. Tough and consistent. Thanks Michelle and Jay!
Ended up as a calibration run for the next time this comes around. Started too heavy and rode it into the ground.
Learnings:
150# is too heavy – try 135#
Anything more than a tiny kettle bell is too heavy for pistols.
Round 1 – 6 rope climbs (1 pull/climb on the short rope in our basement), 150# cleans, 2X20#DB pistols, C2B rx’d – 5:57
Round 2 – 135# cleans after some failed attempts, 2X12# pistols after failed attempts – 7:53
Round 3 – 0 successful pistols at any weight – 5:34
3:28/4:30/3:56/4:08/4:22
1.5 rope climbs (except 2 on 2nd round)
Cleans @ 103#
Used 0.5 pd KB for pistols
10 PU – chin to bar