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Monday, 06 February 2017

5 February 2017 by 16 Comments

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning WOD:

“Ready to Run”

Run 200m

5 rounds of:

6 Handstand Push-ups

7 Box Overs (24/20″)

8 Alternating Kettlebell Snatch (53/35)

…then Run 400m

3 rounds of:

6 Handstand Push-ups

7 Box Overs (24/20″)

8 Alternating Kettlebell Snatch (53/35)

…then Run 200m

 

For Time

(20:00 cap)

Compare to Wednesday, 17 February 2016

 

Strength WOD:

Every minute on the minute for 10 minutes perform:

1 Power Clean, 2 Front Squat (Even)*

5 Strict Pull-ups (Odd)

 

For max load

*Increase weight each time lifting is successful

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Barbell Biceps Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

Hamstring Floss – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 2

 

 

Post load, time, and experiences to comments

 

Filed Under: Bodyweight, Couplet/Triplet, Hybrid, Lifting, Mobility

Comments

  1. sflynn says
    6 February 2017 at 12:49

    CWOD: 15:17, 30#, 18″, 2ab mats
    SWOD: worked to 85#

  2. burris says
    6 February 2017 at 15:39

    CWOD: 18:06Rx
    SWOD: 185#

  3. Christa says
    6 February 2017 at 16:23

    CWOD: 16:45 , 20#, HSPU 30″ box
    SWOD: 103#, blue/purple bands

  4. Little John says
    6 February 2017 at 20:02

    20:37 cwod. Pacing from start. Hspu 30 box. 35 kbs. 20″ box. 155 swod – calculate weight correctly next time to go up higher. Though I had another set to go up. PLU w green band. Consider reducing band – 5 plu easy.

  5. Pinky says
    6 February 2017 at 20:22

    Ran 4 miles at turkey mountain this afternoon.
    CWOD: 19:11 Rx
    SWOD: started at 60% and ended at 128#.
    All of the things were toasty today.

  6. Daniel says
    6 February 2017 at 20:51

    CWOD 19:28 scaled with 45# kb thru first 3 sets then went down to 40# for the rest.
    SWOD started at 50% worked up to 145# because I did an extra set

  7. CourtnieMcKone says
    6 February 2017 at 20:58

    CWOD:
    19:23… I think?
    Hspus with 2 ab mats, step overs, 25# kb. Also didn’t walk on any of the runs. Pretty big accomplishment for me at 36 weeks pregnant

    SWOD:
    I did 1 power clean, 2 strict press, 1 push press everytime. My knee is still a little sketchy. Don’t want to push it
    43, 53, 63, 73, 83

  8. darrenandtara says
    6 February 2017 at 21:24

    T.
    CWOD. 15:31. Rx
    Swod. Worked up to 108#. All plu were Rx.

  9. Mr. Such says
    6 February 2017 at 21:42

    CWOD: 17:17 Rx

    SWOD: Built up to 255#

    First official Ring Muscle Up @ MP

  10. Manny says
    6 February 2017 at 21:43

    CWOD: Time capped at 20:00 min, Rx
    Had 39 reps and then 200 m run remaining.
    Definitely the most prescribed HSPUs I’ve done to date (39!). Learned how to kip too.

    SWOD: 195 Rx
    115 (48%)
    135
    155
    175
    195 lbs (81%)

    Then did my first muscle up ever!!

  11. Muffin Man says
    6 February 2017 at 21:57

    Didn’t finish work until late. Missed the gym. Workout at home.

    CWOD: did 1/2 mile of Vertical’s barbell mile w/ 155#. That is a lot worse than it may seem. If you drop the weight, it’s a 3 burpees penalty.

    SWOD: 265# went 185/205/225/245/265 (fail)/265 (success)

  12. White Ape says
    6 February 2017 at 22:47

    CWOD:
    13:33 Rx
    1-minute slower than last time, but this time I did the 4″ power snatch each rep.

    SWOD:
    Successfully built up to 285#

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