Cool New Complex

Sep 1st, 2015

Category: CrossFit

Cool New Complex

Moreno

Moreno

Strength
Work up to Max weight for the complex
1 Thruster
1 Push-press
1 Push-jerk

WOD
3 rounds
60 Double Unders
30 Wallballs (20/14)
20 Deadlifts (185/115)

Level 2- (155,105), 20 Wallballs, 30 Double unders
Level 1- (115.75), Singles, 20 WB, 15 Deadlifts

Conditioning Class: WOD
Rowing Tosh
3 Rounds
Row 250m
Row 500m
Row 750m
Rest 1:1

Conditioning Class: Core
Alternating Tabata
L-Sit Hold on Pull up Bar
Sit ups (no arm throw)

DISCUSSION 14 Comments

  1. Kurt Brumme 09/06/2015 at 1:15 am

    Complex: up to 185
    WOD: 11:53
    Took a few days to show up, but glad to get moving again

  2. Ryan Gould 09/02/2015 at 3:04 pm

    Complex: 155#
    WOD: 19:27 Rx (40 DU’s)

  3. Nick Alonso 09/02/2015 at 11:56 am

    Complex: 185#
    WOD: 13:46 RX

  4. jason barrow 09/02/2015 at 12:49 am

    Complex: 175#
    WOD: 13:21 Rx (I threw to a 9′ target to even out what Eddy did.)

    • Eddy 09/02/2015 at 2:12 am

      Yoooo, easy with that! I’ve never thrown to the shamrocks by the water fountain in green. Felt like I was heaving the damn ball!

  5. Trevor Crean 09/02/2015 at 12:26 am

    Cool new complex: 155#
    WOD: 11:45 Rx.

  6. Eddy 09/01/2015 at 6:17 pm

    Complex: 175#
    WOD: 13:39 Rx (Realized I was throwing to an 11′ target instead of 10′ on WBs…)

  7. Michael Byrnes 09/01/2015 at 4:24 pm

    Strength: 215#
    WOD: 11:26 Rx

  8. Crowley 09/01/2015 at 2:09 pm

    strength: 205#
    wod: 10:58rx

  9. melstec 09/01/2015 at 1:51 pm

    Strength: 115#
    WOD: 12:51 rx

  10. Frawls 09/01/2015 at 1:21 pm

    Strict Work/Shoulder Rehab
    WOD: 12:06 Rx

  11. Brian M. Maser 09/01/2015 at 12:32 pm

    Complex: 195#
    WOD: 11:56 Rx
    #clangandbang

  12. Marc Piccuirro 09/01/2015 at 11:29 am

    Wicked cool new complex: 225
    WOD: 11:40 rx

  13. Morgan 09/01/2015 at 11:15 am

    Complex: 155; failed 160 twice on the push press
    Wod: 9:00rx
    Post wod did a few MUPs and hand stand walk practice. Thanks for the help Shreddy!