Decompression

Nov 25th, 2014

Category: CrossFit

Decompression

Boomer

Boomer

GOBBLE, GOBBLE, GOBBLE, GOBBLE, GOBBLE!!!!

Here is the breakdown of the Holiday Schedule:

Wednesday – There will be a reduced night schedule with classes at 3pm,4pm,5pm & 6pm in Southie Green, no 7pm, no oly, no mobility, no classes in orange.

Thursday – 8am & 9am

Friday – 530,630,730,9,11,12,4,5,6,7 in Southie Green

Saturday – 8,9,10,11, inro, oly class 2pm and 3pm.

All these classes will be All Levels  and in Southie Green.

Skill
Rope Climbs

WOD
4 Rounds
400m Run
2 Rope Climbs
20 Unbroken Wallballs (20,14)
Rest 2 Minutes

Level 2 – 1 Rope Climb, or 2 10ft rope climbs, regular wallballs
Level 1 – 4 pull to stand, 15 wallballs

Conditioning Class: WOD
EMOM 20
Odd – 10/8 Cals on Airdyne
Even – 12/10 Cals on Rower

Rest 5 minutes

30 Burpees for Time

Conditioning Class: Core
With a medball:
10 V-Ups
20 Knee tucks
30 Plank ups with feet on ball
40 Russian Twists
50 Situps

DISCUSSION 14 Comments

  1. Joel 11/26/2014 at 2:27 am

    WOD: 23:06 w/ 10# ball un-broken
    I gotta learn to run faster. Almost made it up the fat rope legless – really close. I’ll get it next time.

  2. jason barrow 11/26/2014 at 1:04 am

    WOD: 22:39 Rx
    Maybe could have pushed harder but I was so shook that I would mess up on the wall balls. Satisfied that I got through them.

  3. JBo 11/25/2014 at 11:47 pm

    WOD – 22:02 / 2 rope climbs per round & 18 unbroken wall balls at 16lbs per round
    Really liked this one. Having to do the wall balls unbroken really made me hone in on technique and precision. I needed that. Fun WOD!

    • JBo 11/26/2014 at 12:00 am

      Oh and during skill session had my first attempt at a legless rope climb. Probably got up to about the 10ft mark. Now that I’m not scared half to death, I may actually start practicing these on a semi-regular basis!

    • jason barrow 11/26/2014 at 1:08 am

      Yes! Agreed 100%. HAVING to do them unbroken made me do them correctly (thus more efficient), which made them ultimately easier. Now we just need all wall-ball programming to be unbroken and no more than 20 at a time.

      • JBo 11/26/2014 at 2:38 am

        Haha awesome! Unbroken, no more than 20 at a time, AND a 2-minute rest following each set LOL. Glad you felt the same way, Jason. This is the easiest wall balls have felt in a VERY long time. And I’m sure it was all due to focusing on better technique.

  4. Trevor Crean 11/25/2014 at 10:13 pm

    WOD – 19:06 Rx
    Wall balls got messy for rd 3.
    Bounced back for the last round though.

    • jason barrow 11/26/2014 at 1:00 am

      Ah! You DID do this one. We were just talking about you at 7, wondering if you would crush this one.

  5. Petra 11/25/2014 at 7:25 pm

    Anyone who wants to sweat out their hangover after the holiday party should sign up for the Winter Classic 5k on 12/7. Kara and I have joined forces with some friends from Mountain Strength CF and the team needs a few more runners to get a beer tent (so if the “sweat it out” strategy doesn’t work, you can move on to “hair of the dog”). More info and signup is here and the team name is MSCF http://classic5k.com/winter_classic/index.php

  6. lizowiz 11/25/2014 at 7:24 pm

    21:50 (or 20:50 can’t remember!) Rx

  7. Duff 11/25/2014 at 4:05 pm

    19:28 Rx. Just couldn’t keep up with Frawls in the last round. Good stuff

  8. Brian M. Maser 11/25/2014 at 12:56 pm

    WOD – 20:43 Rx+ with a 30# #TeamHardo medball. Lovely can’t count. Just sayin’.

  9. Frawls 11/25/2014 at 12:36 pm

    WOD – 19:18 Rx. Duff and DL pushing me at the end.