WOD Wednesday 5/16/18

by | May 15, 2018 | News | 7 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“PATTON”
25 Deadlifts (155,105)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155,105)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155,105)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155,105)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155,105)

Option 2:
25 Deadlifts (135,95)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (135,95)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (135,95)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (135,95)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (135,95)

Option 3:
15 Deadlifts (95,65)
200 meter Run
10 Ring rows
10 Clean-and-Jerks (95,65)
400 meter Run
10 Ring rows
10 Clean-and-Jerks (95,65)
10 Ring rows
400 meter Run
10 Clean-and-Jerks (95,65)
10 Ring rows
200 meter Run
15 Deadlifts (95,65)

Endurance & Stamina:
2 x 15 min @ 26 spm / 4 min easy
Row two 15 ninute pieces @ 26 spm. Row for 4 minutes at light pressure during the rest period.

CFS Brief:
Day 10 of 21 Day Nutrition Challenge.

Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 –  No 6:30am adult class.  Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class.  Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit.  Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)

7 Comments

  1. JL
    JL on May 16, 2018 at 7:21 am

    Patton. 25:41. #95lb, RR, subbed 50Cal and 100cal bike for runs.

  2. JD
    JD on May 16, 2018 at 7:26 am

    Great workout. Hit the whole body!
    24:00
    115# DL / C&J (warmed up with 135# but it was too much)
    Bike 0.5 mile / 1.0 mile / 1.0 mile / 0.5 mile

  3. Scott W
    Scott W on May 16, 2018 at 7:47 am

    Benchmark WOD on the road at Crossfit Veracity.

    Jackie

    1000m row
    50 thrusters (45#)
    30 pull ups

    9:45 rx and pr!

  4. John
    John on May 16, 2018 at 8:10 am

    Way to represent!
    Nice work..

  5. Ken A.
    Ken A. on May 16, 2018 at 9:20 am

    Good job Scooter.

  6. Deb.
    Deb. on May 16, 2018 at 9:22 am

    Patton: 31:53 75# DL and C&J, all else as prescribed
    I do love a Hero WOD and this one did not disappoint! You will be reminded of the existence of your hamstrings 🙂 For me the C&J was the most challenging part of the workout. Break the pull ups into smart sets and use the runs (or bike) to recover. Thanks John – this was a fantastic workout! Great job all around in the 5:30!!

  7. Ryan
    Ryan on May 16, 2018 at 8:35 pm

    21:58 @ 135#