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Wednesday 11212012

20
Nov

Wednesday 11212012

Just a friendly reminder that CFP is closed for Thanksgiving!  

Jeanne

A.  Rx – Intermediate Option 

For total time –

3 Rounds AFAP

200M Run/Row 

6 x Snatches @ 155lb/105lb 

6 x Muscle-ups or 12 Pull-ups 

(10 Min Cap) 

-Rest 4 Minutes 

3 Rounds AFAP 

9 x Deadlifts @ 245lb/155lb 

12 x HSPU 

30 x Double-unders 

(10 Min Cap) 

-Rest 4 Minutes 

3 Rounds AFAP 

20 x UB Wallballs @ 20lb/14lb 

20 x Sit-ups 

(8 Min Cap) 

B.  Intermediate – Novice Option 

For total time – 

3 Rounds AFAP 

200M Run/Row 

6 x Power Snatches @ 65% 

12 x Jumping Pull-ups 

(10 Minute Cap) 

Rest 4 Minutes 

3 Rounds AFAP 

9 x Deadlifts @ 135lb/95lb 

12 x Push-ups 

60 x Single-unders 

(10 Minute Cap) 

Rest 4 Minutes 

3 Rounds AFAP 

20 x Wallballs 

20 x Sit-ups 

(10 Minute Cap) 

-Post results under comments  

18 Responses

  1. Ben

    1st round: 9:55 w/200m run. 2nd round: 6:27, dead lift 190# and 60 singles. 3rd round: 7ish minutes, didn’t look at clock, one of the last to finish this one but finished under the cap.

    Felt good about the workout today, I like the longer workouts. I did all three rounds of the snatch, dead lifts, and wall balls unbroken.

  2. Joel

    Round-8:09, 8:20, 6:15. 75lb snatch and 135lb dead lift. 1/2 of pull-ups were kipping followed by jump ups. 1/2 HSPU the rest were standard push-ups. Mix of 20lb. and 14lb. wall ball.—great w.o. loved the variety.

  3. Elizabeth

    27 min range. (9:56/6:50 and didnt see the last time but around 7)
    45# Snatches (was pushing it a little) with jumping pull-ups
    65# dead lifts with single unders
    10# wallballs
    Finished with some Tabata Hollow Rocks

    I enjoy these WOD with smaller reps.Reminds me of bootcamp and includes a nice variety.

  4. Staci

    Did the RX version with medball slams instead of dubs. I’m to lazy after all that work to figure out my exact times to post.

    Happy Thanksgiving CFP Family!!!!

  5. Jenn F

    65# Snatches 8 something.
    105# Deadlift, push ups, singles 4:45
    10# wallballs unbroken 3 something I think. Scaled it to 10# due to shoulder ache.
    Big fan of the triple WOD!

  6. DK

    24:10 I believe. Row, jumping pull-ups, #55 power snatch, 80# DL, singles. Snatches felt really week, rowing strong. 2nd WOD definitely the strongest. Haven’t done wall balls in forever but did well.