WOD Tuesday 1/22/19

by | Jan 21, 2019 | News | 12 comments

“I tell the kids, somebody’s gotta win, somebody’s gotta lose. Just don’t fight about it. Just try to get better.”

Day 21 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Skill: pull-ups, double unders.
Climb to WOD weight. When choosing a load for this WOD You should feel comfortable with a set of 5 unbroken.

WOD
Option 3 Functional
“Twenty past twelve”
With a 20 minute clock.
AMRAP 12 Climb by 1 CTB and STOH each round. Climb by 5 double unders each round or 10 single unders. If Biking start at 2 calories and climb by 2 each round.

1 Chest to bar pull-up
1 Shoulder to overhead (155,105)
5 Double unders

2 Chest to bar pull-up
2 Shoulder to overhead (155,105)
10 Double unders

3 Chest to bar pull-up
3 Shoulder to overhead (155,105)
15 Double unders

4 Chest to bar pull-up
4 Shoulder to overhead (155,105)
20 Double unders

5 Chest to bar pull-up
5 Shoulder to overhead (155,105)
25 Double unders

6 Chest to bar pull-up
6 Shoulder to overhead (155,105)
30 Double unders

7 Chest to bar pull-up
7 Shoulder to overhead (155,105)
35 Double unders

8 Chest to bar pull-up
8 Shoulder to overhead (155,105)
40 Double unders

9 Chest to bar pull-up
9 Shoulder to overhead (155,105)
45 Double unders

10 Chest to bar pull-up
10 Shoulder to overhead (155,105)
50 Double unders

*Continue climbing until the 12 minutes is complete.
From minute 12 to 20 establish a heavy squat clean or power clean.

Option 2 Performance
Regular pull-ups
STOH(115,75)

Option 3 Fitness
Regular pull-ups, Bar box assisted or ring rows
STOH (95,65)
*Single unders start at 10 and double it every round.
*New to the rope start at 5 and double it every round.

Post WOD
Foam roll for 5 minutes

CFS Brief:
Day 21 Nutrition Challenge!
CrossFit Opens start in 31 days!

 

12 Comments

  1. JD
    JD on January 22, 2019 at 7:24 am

    This was a really fun WOD but if the dubs go south…the clock really starts ticking away…and that is what happened to me.

    7 rounds + 4 CTB (115#)

    Power Clean to 195# (failed twice at 205#)

  2. Rob M
    Rob M on January 22, 2019 at 8:14 am

    Twenty past twelve: 7 rounds 70 singles, 1pull up per round the rest ring rows, singles, 115#. Power clean: 215#. Don’t forget “Breakfast Wednesday” at Sunnyside Cafe at about 7:45am tomorrow!

  3. Deb.
    Deb. on January 22, 2019 at 8:47 am

    Twenty Past Twelve: 7+5 | C2B | 80# STOH | Singles
    Really fun workout! After the 5th round I broke the C2B into sets of 3, but kept the STOH unbroken throughout.
    Heavy Clean: 100#
    Thanks Frozen – this was a great WOD!!

  4. Deb.
    Deb. on January 22, 2019 at 8:54 am

    Nice job working the pull ups!! I would definitely like to join the Wednesday Breakfast Club at some point 🙂

  5. Rob M
    Rob M on January 22, 2019 at 12:05 pm

    Thanks Deb – there is plenty of room at the table tomorrow 😉

  6. Deb.
    Deb. on January 22, 2019 at 12:21 pm

    If I did not have to be at work, I would join you tomorrow. I’ll have to plan to work from home on a Wednesday 🙂 I promise to not take up a lot of room at the table!

  7. Roland
    Roland on January 22, 2019 at 1:50 pm

    12:20
    8+1 #15
    Power Clean #205

  8. Roland
    Roland on January 22, 2019 at 1:50 pm

    12:20
    8+1 #115
    Power Clean #205

  9. John
    John on January 22, 2019 at 2:41 pm

    Twenty Past Twelve.

    9 rounds + 10 pull-ups. 325 total reps.
    95 pound strict press
    Strict regular pull ups

    205 squat clean.

  10. Beth
    Beth on January 22, 2019 at 6:36 pm

    8+9 @75
    120 1RM

    Fun WOD!

  11. Beth
    Beth on January 22, 2019 at 6:37 pm

    Whoops, kipping pull-ups

  12. John
    John on January 22, 2019 at 7:22 pm

    Nice job! Cleans looked great today!