Wednesday 5/7/2014 CrossFit Workout of the day
Warm up
7 Mins
5 Inch worms
5 Spider man stretches
10 Super-mans
10 wall Balls
10 Dead lifts (empty barbell)
Strength/Skill
Clean Pulls
% are based off your 1RM Clean
6@75%
5@80%
4@85%
1 Min AMRAP @90%
Rest 1 Min Between sets
Training
“Nightmare before Xmas”
EVF Battle of the fittest WOD 2
5 rounds
5 Dead lifts (225/150)
10 Burpees
15 Wall balls (20/14) (10/9ft)
There is a 10 Min Time cap
Scale options
Scale weight on DL’s
Scale # of rounds
Scale weight on ball
My apologies about back 2 back Burpees
The workout was highly “requested” 🙂
2014 05 06
9:01 – @ 155lb and 14lb wall ball
Sick job Alexis! Again sorry about the back to back Burpees . The wod was much “requested”
This was a fun one!! Would live to try it again..
I was 15 wall balls short of finishing .
Need to be more efficient and break up te wallballs next time.
can’t believe how much I changed with this WOD over 6 months!!!!
thanks for my pacing partner Mel I JUSTTT finished at 9:59, 115# DL 14# wall balls!
happy WOD wednesday!
Awesome job Kimber! I made sure to keep that 14lb ball in your possession 🙂
Yayyyyy, Kimber!!!!!
Nice job 530 crew!!!
8:49 RX – from what I can remember, I finished in 925ish in December.
Deff should have broken up wall from the start, next time…
8:10RX. Brett – thanks for some “broreps” on the wall balls.
I saw those 😉
enjoyed this one, great to see improvement from december, definitely had painful flashbacks though
8:38 – scaled the DLs to 205lb
beat my december time of 8:45ish, which was scaled to 155lb if i remember correctly
This was a fun one. At battle of the fittest I did the scaled version, and only got to the fourth round.
Today, I did Rx, which is already an improvement, and was 12 wall balls shy of finishing.
Wellllllp… I finished in 7:10… but I only used 130 lbs for the deadlifts… went 14 lbs for the wall balls though…
My lungs still hurt.
andddddd, a HUGS AND KISSES to Kimber. Keeping me going. always! Best cheerleader!
This one stung… I actually thought this WOD gave me a fever after class.
9:53 @ 205# DL. Something about going from burpees to wall balls that the body just doesn’t like. Well… Only room for improvement!
So awesome to see progress from Battle of the Fittest. I got through 4 + 14 last time with 95# for the DL and a 10# wall ball last time.
This time around I finished in 10:43 with 125 and a 14# ball (and no Travis there to call my no reps).
8.53 “superscaled” to #105DL/#10WB – and I’m fairly certain I still haven’t recovered. In the words of the oogie boogie man, I think I’m “double-dead”…
Meant to post yesterday….I was 4 Wall Balls from finishing round 4 @105 on DL.!