Double WOD

Feb 21st, 2018

Category: CrossFit

Double WOD

Patricia

Friday Night Lights – THIS FRIDAY
Join us on Friday night today to kick off the 2018 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and your team members for The internal Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click HERE for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate and your team!
*Reminder – there will be NO regular classes on Friday night! Get signed up for FNL and have some fun!
*Heats will be posted on the blog as soon as possible on Friday. There will be no lead warm up, but coaches will be able to assist you. Be sure to come in early and get ready for the WOD!

Patience– No one comes into Crossfit and is naturally good at everything. The big guys are strong but can’t run. The little guys can crank out pull-ups but they can’t clean and jerk heavy weight. Some members start and everything hurts, problems start to arise that they never realized they had. This is why the first word in our motto is Patience. If you are not patient with your body you will never get stronger, faster, or fix your imbalances.

Progress– After the first month or two new crossfitters will start to notice a considerable amount of progress. Each day you become one step closer to executing workouts as prescribed.

Perseverance– Once all of the movements are mastered and you have built the strength to train with the prescribed weights, you are ready to persevere. Each time you come in you are striving for better times and greater efficiency through all the movements.

Performance– Whether it be in CrossFit Southie, at a local throwdown, or at sectional/regional competition, the final stage is performance. Once you have built up the strength, power, and endurance it is time to put on your game face and perform for others to see. With competition comes excellence. You will never work as hard on your own as you will in a competitive group setting. The truth is, even if you finish last you are pushing yourself harder than you ever have before.

Warm-up
8 min AMRAP
12/10 Cal Row
50’ OH Kettlebell Carry (Right)
10 Kettlebell Swings
50’ OH Kettlebell Carry (Left)
5 Kettlebell Thrusters per side

Mobility
Shoulder Girdle

Strength
1. Push-Press
3-3-3-3
2. Push-Jerk
2-2-2-2

WOD 1
60 Calorie Row
30 Thrusters (115,75)
300m Farmers Carry (1.5,1)*

Rest 3 Minutes

WOD 2
30 Calorie Row
15 Thrusters
200m Farmer’s Carry (1.5,1)*

Level 2- (95,65); (1/0.75)
Level 1- (75,45); (0.75/.5)
ADV- (2,1.5)

*Each time you put down the kettlebells to rest, complete 10 kettlebell swings before continuing.

 

Extra Work
5-4-3-2-1
Heavy Sandbag to Shoulder
100m Hug Carry
UB Toes to Bar x5- each time you break your set complete a 50ft hug carry

DISCUSSION 9 Comments

  1. Jen Merinder 02/22/2018 at 3:10 pm

    WOD 1: 8:10 Rx
    WOD 2: 4:30 Rx

  2. Thomas Patterson Jr 02/22/2018 at 2:48 pm

    PP: 115
    PJ: 125

    WOD1: 10:33
    Rest: 3.00
    WOD2: 6:57
    20:30 tot

  3. Joel Carpenter 02/22/2018 at 1:59 pm

    PP: 115 x 3
    PJ: 125 x 2

    Shoulders were not feeling it last night.

    WOD: 20:40 – don’t remember splits. (75# thrusters, 1 pood bells – lighter but unbroken for both carries)

  4. Ryan Gould 02/22/2018 at 3:29 am

    PP: 105×3
    PJ: 125×2

    WOD 1: 10:38
    WOD 2: 5:39

    Both at 95# and 1.5 pd

  5. Trevor 02/22/2018 at 12:42 am

    Extra Work: 18:05 Rx @ 140
    Woof.

  6. Ben Brauer 02/21/2018 at 2:33 pm

    PP: 205
    PJ: 235
    WOD 1: 13:00 Adv. on ski erg
    WOD 2: 6:25 Adv. on ski erg

  7. Crowley 02/21/2018 at 2:01 pm

    push press: 185
    push jerk: 225
    wod 1: 11:33 rx
    wod 2: 5:47 rx

  8. Sean Flannery 02/21/2018 at 1:45 pm

    Extra: 95# db cleans/1.5 pood fr rack and oh

  9. Sean Flannery 02/21/2018 at 12:05 pm

    PP: 225
    PJ: 237
    WOD 1: 13:24 Adv
    WOD 2: 6:46 Adv
    Extra: 19:48 (kb sa clean each arm/front rack carry/sa oh carry each break in t2b)