Wod Friday 3/24/17

1. Warm-up

Coaches choice

2. Wod prep


3. Wod 

Workout 17.5 Rx(16-54)

40 minute cap

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Scaled (16-54)
Men use 65 lb.
Women use 45 lb.
single unders

Teens Rx (14-15)
Men use 65 lb.
Women use 45 lb.
Double unders

Masters Rx 55+
Men use 65 lb.
Women use 45 lb.
Double unders

Masters scaled 55+
Men use 45 lb.
Women use 35 lb.
Single unders

4. Post wod
Easy 500 row
Couch stretch and thoracic foam roll out.


Posted in WOD

13 thoughts on “Wod Friday 3/24/17

  1. Well that sucked the big one!
    Lost the dubs in warmup and they stayed lost for the first four rounds. 95# thrusters are wat too heavy! 34:22 Rx.
    First…thanks to everyone who was cheering me on…and sincere apologies for yelling at your all to leave (Kion, Deb, Lynn, Becka, and anyone else I missed). I was in a bad place…sorry I snapped! Marc…thanks for judging and putting up with me! I wanted you to leave and shut up and still you persisted!
    Second…CC…thanks for awesome coaching and for the dub cues. Turns out you can change your double under technique four rounds in.
    Third and finally…I’m sad to see the opens go! The x.5 workout always sucks the worst for me but it always epitomizes the community that the opens brings together. Here’s looking at you Open 2018!

    Liked by 2 people

  2. At the risk of being yelled at again…great job John!!! You should be very proud of what you did. I had a lot of fun this morning both doing the workout (was that fun?!) and judging three great athletes. Big kudos to Ilana for crushing the workout – going unbroken on all of the thrusters. Very impressive. And a great job by Dom for doing his first Open-style workout after just 2 weeks of Crossfit. Finally, an inspirational display by Ma Purp on flying through the first set of thrusters and then chipping away at the double unders. As for me, I finished the scaled version is 13:10 with Eagle-Eye Ilana as my patient and supportive judge. No “no reps” on the thrusters…I should buy a lottery ticket. And thanks to CC for always providing positive feedback and encouragement. Oh, and a shout out to Becka for simply killing this WOD.

    Liked by 2 people

  3. John – as I told you earlier today – it was inspiring to watch you fight through that and not give up even when you were struggling on the dubs. You persisted, and they came back! And frankly, I don’t think anyone minded when you dismissed your audience. We all need different things when a wod gets tough, and speaking for myself, I’d much rather have someone tell me what they need so I can be as supportive, or as unintrusive, as possible. My only criticism is that it is VERY taxing on the judge to have to count dubs when you keep missing 😉

    Liked by 4 people

  4. It’s over😀
    21:26RX. Thanks to my awesome judge Dave- kept me honest, kept me going, and laughed when I laughed (it helps me breathe and not walk out the door). Finished around where I thought I would…which means I either know myself really well OR “our thoughts become our words, which become our actions”. Hmmmmm…..

    Liked by 3 people

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s