WOD Friday 5/17/19

by | May 16, 2019 | News | 7 comments

Warm-Up:
Coach’s choice

WOD prep:
1-second pause above knee power snatch
12 minutes to work up to a heavy single.

WOD:
“Karabel” Compare from 12/30/18
10 Rounds for Time
3 Power Snatches (135,95)
15 Wall Ball Shots (20,14, 10/9 ft)

The “Karabel” benchmark WOD is a mash-up of two classic CrossFit “Girls” WODs. The oldest mention we’ve found online was from CrossFit Apex (Souderton, PA, USA) who posted it as their workout of the day for Tuesday, April 28, 2008. 

“Karabel” is a combination of the benchmark WODs “Karen” and “Isabel”

Option 2:
10 Rounds for Time
3 Power Snatches (95,65)
15 Wall Ball Shots (20,14, 10/9 ft)

Option 3:
10 Rounds for Time
3 Power Snatches (75,50)
15 Wall Ball Shots (14,10, 9 ft)

*Reduce the reps and load of the wall balls to accomplish the reps in 2 sets or less.

Post WOD:
Agile 8

CFS Brief:
Day 17 Nutrition Challenge
**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.

7 Comments

  1. Rob M
    Rob M on May 17, 2019 at 8:05 am

    Karabel: 14:54 Rx. Fun seeing Matt visit the 6:30 and finish two rounds ahead of everyone. TGIF.

  2. Deb.
    Deb. on May 17, 2019 at 9:06 am

    1-Second Pause Heavy Snatch: 70#
    Karabel: 18:57 | 55# Snatch | 14# WB to 9′ Target
    Previous: 15:05 with a 55# Snatch and 10# WB
    I wanted to really focus on the wall ball part of this workout though I probably should have used 60# for the snatch today. That said, I am happy that I got through 150 wall balls with the 14# ball as I make my way to 10′ target. It’s the small wins 🙂
    I also think that Karen and Isabel should no longer be friends. Nice to see Hanna this morning as always!!

  3. Deb.
    Deb. on May 17, 2019 at 9:08 am

    Welcome to my World Rob. Like I say, Matt and Ryan have enough time to get manis and pedis before I am done with the workout. Nice work to you moving that weight!!

  4. Tracey
    Tracey on May 17, 2019 at 11:43 am

    Nice job Deb! Great to see you back in the box. It’s nit the same without you 😃💪🏻

  5. Tracey
    Tracey on May 17, 2019 at 11:45 am

    Karabel: 15:33 | 35# power snatch, 10# WB to 9’ target

    I’m definitely moving the wall ball better than I have before. Had to break them into sets of 5 and really focused on hitting the target consistently. I’m feeling them now – 150 is a lot of wall balls!

  6. Deb.
    Deb. on May 17, 2019 at 11:55 am

    Thanks Tracey – it is really nice to be back!! I miss my 5:30 crew!! Nice job on the wall balls today. Doing 150 of them is no joke and it’s a huge accomplishment!

  7. John
    John on May 17, 2019 at 2:25 pm

    Team Karabel
    18:06 @ 105
    20 rounds you go I go style.