WOD Thursday 12/20/18

by | Dec 19, 2018 | News | 8 comments

Warm-Up
Coach’s choice

WOD prep
1 Snatch grip deadlift
1 Hang power snatch
*1 Overhead squat if capable.
Build to wod weight heavier if capable.
Practice rope climbs.

*If not doing the overhead squat with the bar or load. Practice with a dowel after the dead lift and hang power snatch.

WOD
Direwolves for time
10 rope climbs
30 Snatches (135,95)
1 mile run

Option 2:
10 rope climbs
30 Snatches (95,65)
1 mile run

Option 3:
20 rope pulls ground to standing
30 Snatches (45,30)
1 mile run

Option for rope climbs:
Cargo net

Post WOD:
Foam roll for 5 minutes.

CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.

8 Comments

  1. JD
    JD on December 20, 2018 at 7:58 am

    Fun wod but grip was really shot doing 10 rope climbs in a row. I love me some rope climbs but yowzers!

    Kept the snatch really light since I’m driving down to NYC today and didn’t want a tight back. 75# felt good and tried to focus on perfect form.

    No running so I did 1,600m row which totally sucked.

    16:16

  2. JD
    JD on December 20, 2018 at 7:59 am

    I don’t know who the hell’s picture is showing up on my post. Anyone know?

  3. Deb.
    Deb. on December 20, 2018 at 9:09 am

    Direwolves: 21:33 | 10 Rope Climbs | 55# Power Snatch
    Have to say that I was a bit concerned about the set of 10 rope climbs, but kept a steady pace and knocked them out a lot more quickly than I had anticipated. Not as quickly as Matt and Ryan who finished their 10 when I was done with 7 🙂 Broke the snatches up into sets of 5 and really focused on keeping them “looking good”. The run was a nice break and felt quite strong. Nice to see Kathi this morning!! A fun crew at 5:30 got the day off to a great start!

  4. Deb.
    Deb. on December 20, 2018 at 9:10 am

    I was going to ask that same question as I looked at that photo and wondered who that was…Nice job today on the rope 🙂 and the rest of the workout as well.

  5. Ryan
    Ryan on December 20, 2018 at 9:13 am

    14:4. 95#. Snatches = cryptonite 😉

  6. Ryan
    Ryan on December 20, 2018 at 9:13 am

    *14:47

  7. Ken A.
    Ken A. on December 20, 2018 at 9:26 am

    I just thought it was a cross between Where’s Waldo and some random guy with sore hands from climbing ropes. I’d stick with the PMC logo, brother.

  8. Deb.
    Deb. on December 20, 2018 at 9:31 am

    Nice job this morning!! You made short work of the rope!