Double WOD

Nov 16th, 2012

Category: Competitor

Double WOD

Be patient Paleo Challengers, results are coming soon. 

Also, we will be a long, challenging endurance Hero WOD (“Clovis”) in all classes on Saturday.   Scaling options along with various running routes, considering all current fitness levels, are posted below, ALL ARE ENCOURAGED TO PARTICIPATE.  There will be a reduced class schedule (CLASSES ONLY IN SOUTHIE GREEN) to accommodate the WOD, 8,9,10,11, and 2pm. Open Gym will be available all day until 4pm for you non-Endurance fitness enthusiasts.   

“Clovis”
Run 10 miles
150 Burpee Pull-ups

You can partition the reps however you would like

Scaling options:
4-Run 6 miles – 8600meters- 120 burpee pull-ups
3-Run 4 miles – 6400meters-100 burpee pull-ups
2-Run 3 miles – 4800meters- 75 burpee pull-ups
1-Run 1.5 miles – 2400meters- 50 Burpee Pull-ups

Chuck is here to help you decide how to scale the WOD and to cheer you on inside the box during your burpee pull ups.

Here are a couple of scaling options:

1. Stay local and run the CrossFit Southie route – 3 loops = 1 mile.

For completing the WOD RX you could do

  • 10 rounds of 3 loops and 15 burpee pull ups
  • 5 rounds of 6 loops and 30 burpee pull-ups

2. Include the castle island loop, which is 6 miles

For completing the WOD RX you could do

  • 2 rounds of  3 loops (1 mile) 40 bupree pull ups, then the castle island loop, followed by 2 rounds of 40 burpee pull ups and 3 loops
  • castle island loop, 30 burpee pull ups, 4 rounds of 3 loops around CFS and 30 burpee pull ups.
  • castle island loop, 12 loops at Crossfit Southie, 150 burpee pull ups
  • castle island loop, 80 burpee pull ups, 4 mile loop, 60 burpee pull ups.
  • Click to view an alternate 1 mile loop, a 2 mile loop, and the 4 mile loop.

WOD 1
15 Front squats (185,115)
300m sprint
12 Power Cleans (185,115)
200m sprint
9 Push-presses (185,115)
100m sprint

Level 2 (135,95)

Level 1 (95,55)

Rest 10 minutes

WOD 2
2009 NorthEast Regional Qualifier
AMRAP 12
5 Thursters (135/95)
10 Burpees

Level 2 (115,75)

Level 1 (95,45)

DISCUSSION 18 Comments

  1. Hyatt 11/17/2012 at 1:55 am

    1. 5:06 rx
    2. 8+13 rx

  2. jason barrow 11/17/2012 at 1:43 am

    You gotta freakin’ kidding me. JBo is Jeff Bogue!? Every time I see a JBo comment on here I wonder who it is, assuming it’s someone from the morning crew I haven’t met. Nice pic.

    WOD1: 6:26 L2
    WOD2: 4+1 Rx

    • JBo 11/17/2012 at 2:03 pm

      Haha Jason…yup…JBo is Jeff Bogue. Thanks buddy…and awesome job doing Rx on the thruster WOD yesterday! I stuck to L1 on both. Felt good for once in my life to get through a WOD relatively quickly! : )
      WOD1: 5:24 L1
      WOD2: 5 + 3 L1

  3. Andrea Cooke 11/17/2012 at 1:12 am

    1. 4:02 rx
    2. 10+6 rx

  4. Rhino 11/16/2012 at 11:30 pm

    1. 5:29
    2. 8 rounds

  5. Dudley 11/16/2012 at 9:47 pm

    Did Clovis in hotel gym yesterday. Saving 150 for the end was not ideal in hindsight

  6. Andrea 11/16/2012 at 8:22 pm

    Ya Jeffery!!! Awesome picture… Keep going HAM!!

  7. Goose 11/16/2012 at 7:44 pm

    #1 – 640 Rx – the run into the cleans killed me. did 2 and then singles on the cleans.
    #2 – 10+1 Rx – 3 rounds more than when I did this 3 years ago.

    I also tested out an afterparty for next week
    5 min AMRAP
    1 strict TTB
    1 strict BallUp
    2,2-3,3-etc..
    7+2

    Lastly, hit a bunch of dynamic bench with Retta afterward.
    lower body flexibility tonight for the big run tomorrow.

  8. Mullins 11/16/2012 at 6:25 pm

    Its ironic that Twinky went out of business today. I am going to go stock pile pop-tarts before the recession gets them too.

    • Alec 11/16/2012 at 9:39 pm

      As much as Twinkies are about the worst thing to eat in your life, they are damn tasty, and it is sad. I have to believe someone will buy up the brand soon.

      I also want that magical tea recipe that will get me 70s big like TJ.

  9. Kenny "F'n" Powers 11/16/2012 at 5:37 pm

    I need some “magic tea” to throw weight around like these beasts…

    WOD 1 – 10:08 (165)
    WOD 2 – 5 rounds (RX)

    Frustrated

  10. Marc Hickok 11/16/2012 at 5:10 pm

    WOD #1: 8:01
    WOD #2: 7+2

  11. amy 11/16/2012 at 4:27 pm

    Yay J.Bo!! Lookin good, lookin strong.

    • J Bo 11/16/2012 at 6:08 pm

      Thanks Amy! I believe that was last week at the top of a 135lb thruster…and a PR! Photo credit goes to the very talented Tina Mo.

  12. Alec 11/16/2012 at 3:35 pm

    Great way to start a Friday. Need work on my handstand walks,

    6:28, 9+2. I was hoping for 10 rounds but not enough gas in the tank.

  13. Sara Goldsmith 11/16/2012 at 4:41 am

    This is awesome.