Wednesday, 01 February 2017

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Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

“Fittest in OK” WOD 3

“Gymnastical Beast” (Masters Rx Version)

100′ Overhead Wall-Ball Walking Lunges (25/20)

50 Double Unders

40 Wall-Ball Shots (25/20)* @ (10/9′)*

50 Double Unders

30 Toes-2-Bar

50 Double Unders

20 Ring Dips

50 Double Unders

100′ Overhead Walking Lunges (25/20)

 

For Time

(14:00 cap)**

*If 25# WB is not available, perform WB’s 20# @ 12′

**If time remains, perform max rep ring muscle-ups. Each MU reduces WOD time by 5 seconds.

 

Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time and experiences to comments

Comments

  1. 19:01
    20# wb walking lunges

  2. 18:24- I think
    16# WB, singles, purple banded RDs

  3. Muffin Man says

    WOD: 14:33 Rx (15:18 time at 18:00 cap, 9 MUs)

  4. 18:26. 16# WB, singles, toes “near” bar, blue band
    11 consecutive DUs for me post WOD, which is a personal best for me. Excited to get these down soon!

  5. Little John says

    23:47. Knees to chest. 20# wb. Red and blue alt dips – modify better in future. 150s instead of double unders.

  6. Mr. Such says

    11:43 Rx

    3 bar muscle ups

  7. 16:13 scaled with 16# wb 17:28 time +15 pull ups

  8. Did this one at home.
    14:02, don’t have a WB so modified 35# Goblet squats for WBS, 20# OH DB walking lunge for OHWBWL, and did the dips on the matador bar instead of rings.

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