Warm-Up
Coach’s choice
WOD prep
Prep the bench press to WOD weight
WOD
Shake-Rattle & Roll (Partner with similar strengths on the Bench press
In 40 minutes
Max Reps unbroken Strict Pull Ups
200m run
Max Reps unbroken BW Bench press
200m run
20m hand stand walk. Must complete 5m or start back where you failed
200m run
*For the bench press choose a load you can start out with 10 reps.
This is a continuous circuit . Just keep moving between each movement until your time is up.
This wod is scored by your total strict pull-ups & total bench press reps.
Option 2;
In 40 minutes
Max Reps Band or bar assisted strict Pull Ups
200m run
Max Reps .75 BW Bench press
200m run
4 wall climbs
200m run
If doing band or bar assited choose a band or height of the bar that will challenge you for 5-10 reps. If you are able to do mor than 10 choose a harder band or lowe the height of your bar.
Option 3:
In 30 minutes
Max Reps ring rows
200m run
Max Reps BW Bench press
200m run
20m bear crawl on turf
200m run
*For the ring rows choose a foot position that will challenge you for 5 to 10 reps. If you are able to do more tan 10 reps adjust your foot position.
Post WOD:
Banded Pec stretch 2 minutes per side
Endurance & Stamina
Bike for 30 minute. Every 3 minutes perform 10 GHD sit-ups or 20 ab-mat sit-ups.
CFS Brief:
Friday August 3rd. Free class friday.
Deb — Please post and explain this one in the morning. It’s one of those “Frozen understands the WOD but the partner part is not explained on paper so I don’t understand it” WODs.
Shake Rattle and Roll. 40 PUs. Box assisted. 52 BP #115. Bear crawls. Long workout.
Shake-Rattle and Roll: 30 Pull Ups Rx | 29 Bench Press at 77% of BW | Wall Walks (6,6,6,6,6 on Pull Ups | 7,5,5,6,6 on Bench Press)
Okay Ken, here’s how it’s going to go. The ‘partner’ part is really just so you have someone of like strength on the bench for spotting and to reduce the need to change out weights. Michelle and I worked together and we were 5# different in weight, so it was an easy switch. You will have time to make the change, but it’s just easier if you are similar. The rest of the workout you are on your own. You will keep track of your total pull ups and your total bench press and that is your “score” for the workout. The wall walks and the 200M run after each movement are there to wear you out for the pull ups and the bench 🙂 I really liked this workout and went for the full 40 minutes. I kept moving, but definitely took a moment before starting the pull ups, bench, and wall walks to make sure I was ready to go. I got through five “rounds” of the pull ups and bench and ended on the run after the last bench. Have fun with it!!
Shake, Rattle & Roll: 8 Pullups RX, 40 65# Bench Press, Wall Walks, 15 cal bike instead of 200M runs.
This was a marathon, not a sprint. Slow and steady was the name of the game otherwise you didn’t have enough strength to keep going. I think I could have gone heavier on the bench but I was trying for 10/round and managed to get 10/round. The wall walks were hardest for me – I dropped to 2/round to keep my form after the first round.
I have never been able to write RX on the board before – I’ll take my 8 RX pullups today – 2 per round and they were consistent and solid. No squirming to get my chin up! I went for the full 40 minutes and got in 4 full rounds.
Nice job on the pull ups!!
Thank you – you too at 30!! I’m happy with my number, but then I saw yours and was like WOW, I have a way to go!
69 pull-ups (20 in first round..pr)
42 bench press @ 170(rx)
Way to go Ryan. 20 pull-ups in round 1 is AMAZING!
Ken, 😂😂😂
I just gotta say that the Deb and Ken friendship is my ultimate favorite. It may or may not be the reason I keep reading these posts each day👌🏼😂
So, as I was running in during one of the rounds, I thought, “maybe I should have worn my weight vest”…maybe YOU should have worn my weight vest! Nice set of 20 pull ups!
Jana and Todd — please admit (as Elizabeth has admitted to me before — just an effort to stir up more trouble — hahaha :-)) that when Johnny “Frozen” CrossFit posts the WODs, that sometimes it’s not fully clear what the WOD actually is. It’s one of his endearing characteristics. He understands it but no one else does. I didn’t know if one partner rested while the other worked, if the partners did it together, or what the purpose of the partner was other than to spot you on the bench. Thank goodness that Deb didn’t take another “rest day” and could educate us 7:30 p.m. folks. Looking forward to this one.
I’m glad I could help on this one – here is hoping there are no rogue downpours while you are out on your run as the 6:30am class definitely had one. Try not to be too intimidated by the numbers I put up on the board. (That goes for you too, Jana) 🙂
I’m only competing against myself Deb.
And besides, Jana always says that your wallwalks only count as a half of a wallwalk because of your height. Even so, there is no way I could keep up with your numbers.
I need to have a word with Jana…
Damn 20?!
Deb! I’m like the size of you!! Don’t trust a word Ken says
PU: 50
Bench: 48 @ 135
Hand stand walk: 10m for 3 rounds, 15m for 2 rounds. Thanks Jon for the tips!
More proof that you can’t trust short people …
Fun WOD with Colin and Joe at 7:30. 33 pull-ups (8,6,6,6,7) and 52 bench @ 135. AND the first time running in months!