Today's WOD - 12/30

Today's WOD - 12/30

Tuesday December 31st we will be having "Open Gym" from 8am to 11am to give you an opportunity to meet and hopefully exceed any goal(s) you might have wanted to reach at the beginning of this year.

Wednesday January 1st we will be offering classes at 9am, 10am and 11am ONLY.


AMRAP in 12 minutes of:

  • 6 Hang Squat cleans 135#/95#
  • 12 Ring Dips

Core - 3 sets of 15 Hip Extensions

 

53 comments (Add your own)

1. Justin L. wrote:
5 + 16 (6 HSC, 10 ring dips), grey band

December 30, 2013 @ 2:57 PM

2. Rob D wrote:
7 + 3

December 30, 2013 @ 2:58 PM

3. Jon S wrote:
6+9
75#, 2 orange bands

December 30, 2013 @ 3:09 PM

4. Chris P wrote:
6+15, Rx'd

December 30, 2013 @ 3:13 PM

5. Josh F wrote:
7 Rx'd

December 30, 2013 @ 3:20 PM

6. JH wrote:
4+14
95#
3 rounds of RX'd RD's, then went to red band.

December 30, 2013 @ 4:06 PM

7. Christine wrote:
6+5-65#/2 orange bands

December 30, 2013 @ 4:24 PM

8. KDS wrote:
5 rounds. Rx!

But...only did 6 ring dips each round. Still. PROGRESS!
Thanks for all your help Maggie (during) and Buzz (after).

December 30, 2013 @ 4:56 PM

9. Josh F wrote:
5
65# blue band

December 30, 2013 @ 5:46 PM

10. Peter F wrote:
4+11 rx

December 30, 2013 @ 5:47 PM

11. Brian K wrote:
6+1 135# cleans (rx), blue band for ring dips.

December 30, 2013 @ 5:49 PM

12. dinaw wrote:
4+11, first round rx, then banded dips after first six in second round

December 30, 2013 @ 6:20 PM

13. JayNowak wrote:
5+11 rx'd

December 30, 2013 @ 6:36 PM

14. JayLee wrote:
1200m run
5 rds
6 hang squat clean
12 ring dips
17:32 rx'd

hip extensions: w/25#/35#/45#

December 30, 2013 @ 6:39 PM

15. liljoe wrote:
7+6 RXD

December 30, 2013 @ 6:40 PM

16. Tau Hamilton wrote:
8+14rx all HSC unbroken

December 30, 2013 @ 7:16 PM

17. Jude Collins wrote:
6+16 rx

December 30, 2013 @ 7:24 PM

18. MaggieT wrote:
7+5 rx'd

December 30, 2013 @ 7:44 PM

19. Woody wrote:
6 rx

December 30, 2013 @ 8:02 PM

20. Makeya wrote:
5+8 red band RD. 95#

December 30, 2013 @ 8:08 PM

21. Josh Counts wrote:
4+12 #95 skinny band

December 30, 2013 @ 8:26 PM

22. CraigT wrote:
6 + 5
HSC, 75#
RDs, Two narrow red bands

December 30, 2013 @ 8:31 PM

23. BrianE wrote:
5+12RX

December 30, 2013 @ 10:12 PM

24. Charlie wrote:
6 + 14 Rx'd

December 30, 2013 @ 10:24 PM

25. Jaime T. wrote:
6+4, 75#

December 30, 2013 @ 10:29 PM

26. Jack T. wrote:
6+1 @ 65#

December 30, 2013 @ 10:51 PM

27. Heather H wrote:
6+2 @ 65#

December 30, 2013 @ 10:56 PM

28. Lauren Hark wrote:
5+4 @ 65# Hang Squat Clean + Dips @ 2 Orange Bands

December 30, 2013 @ 11:29 PM

29. Gary B wrote:
5+1
#95

December 30, 2013 @ 11:29 PM

30. Laura C wrote:
4+5 @63#
1redband ring dips
Sq cleans got better in last 2 rounds

December 30, 2013 @ 11:35 PM

31. Matt Nuss wrote:
5+12 rx

December 30, 2013 @ 11:44 PM

32. Alex D wrote:
4+12 Rx

Ring dips kill me every time

December 30, 2013 @ 11:48 PM

33. Dana L wrote:
6+16; 75#, 2 red bands

December 30, 2013 @ 11:52 PM

34. Justin Gilbert wrote:
6 * 4 #95

December 31, 2013 @ 12:01 AM

35. Matt M wrote:
6+3 115#

December 31, 2013 @ 12:12 AM

36. hollar wrote:
5+2 as rx'd
can't regrip from front rack to the hang = DL extra credit

December 31, 2013 @ 12:15 AM

37. Jason Kallivokas wrote:
WODs @ Athlete EGO Crossfit in Miami with my cousins

WOD1:
1000m row
25 pullups for time
6:15

WOD2:
50-40-30-20-10
Air Squats
DUs
Situps
11:35

December 31, 2013 @ 12:57 AM

38. Joe T wrote:
7+2 Rx

December 31, 2013 @ 1:31 AM

39. Bobby wrote:
6+12 rx

December 31, 2013 @ 1:34 AM

40. Darryl wrote:
5 +8 @95# Orange band. First WOD in over 3 weeks and it showed!

December 31, 2013 @ 1:51 AM

41. Ross V wrote:
8+6 Rx

December 31, 2013 @ 2:15 AM

42. Serge wrote:
5+2 w/95# lower back sore after back squats the other day.

200 DUs to get blood going and a good foam roll and stretch

December 31, 2013 @ 2:17 AM

43. Kyle M. wrote:
6 + 13 (95lbs)

December 31, 2013 @ 2:27 AM

44. Meredith L wrote:
5 + 14 (65lbs)

December 31, 2013 @ 2:43 AM

45. JimE wrote:
6+1, 65# with bands.

December 31, 2013 @ 3:50 AM

46. Caroline wrote:
5+4 rx'd

December 31, 2013 @ 4:29 AM

47. mike lee wrote:
7+3 rx

December 31, 2013 @ 4:07 PM

48. Gabby M wrote:
7+2, 65# and red band

December 31, 2013 @ 4:34 PM

49. Jess D wrote:
7+2 75# and 2 orange bands

December 31, 2013 @ 6:12 PM

50. rob m wrote:
8+1 rx

December 31, 2013 @ 7:05 PM

51. DaveL wrote:
5 + 13 @ 115#

December 31, 2013 @ 11:32 PM

52. Brian F wrote:
4+6 75# green band

January 1, 2014 @ 2:43 AM

53. Ingy wrote:
5+4 Rx

January 14, 2014 @ 7:33 PM

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