Benchmark: Open WOD 15.3

Jan 29th, 2016

Category: CrossFit

Benchmark: Open WOD 15.3

Rebecca

Rebecca

We are cancelling the 730am class on Monday and Friday going forward.  We will still have a 730am General CrossFit class on Wednesday and Conditioing at 730 on both Tuesday and Thursday.

Click Here for Blog Entry on All Things Jump Rope – Sizing, Scaling, Getting Those Double Unders…

Open WOD 15.3
14 Minute AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled: 50 Wallballs
200 Singles

CFS Scaled
14 Minute AMRAP
10 Ring Dips
25 Wallballs
50 Double Unders/100 Singles

Scores/Comments from 15.3 on 3/12/15

Conditioning
Partner Style
8 Minute AMRAP
MAX calories on the Bike

DISCUSSION 14 Comments

  1. Chad Michael 01/30/2016 at 2:30 am

    2015: 283
    2016: 2 rounds (did 150 DU instead of 100 by mistake… Oops)

    Major improvement, I just wish I did the correct reps to see how true of an improvement it was 🙁

    178 cal on bike

  2. Trevor Crean 01/29/2016 at 11:08 pm

    274 Rx. Worse than the open but I strung some together in the beginning.
    Messed up on too many MUPs in the second set.
    209cal.

  3. Eddy 01/29/2016 at 10:50 pm

    2015: 157 Rx
    2016: 248 Rx can I get 2 claps and a Ric Flair? Woooooooooo
    Post WOD Grit floater 8:57: 21 cals, 15 snatches 115#, 9 bar facing burpees, 15 snatches, 21 cals

  4. Daniela 01/29/2016 at 7:00 pm

    2016: 318RX
    2015: 318RX

  5. biscoe 01/29/2016 at 4:34 pm

    2015: 259 rx
    2016: 335 rx

  6. CashLady 01/29/2016 at 3:42 pm

    CFS Scale: 4

  7. Frawls 01/29/2016 at 3:12 pm

    Didn’t want to push my shoulder with MUs but will do 15.3 someday. Did some WODs with Mase and Ms. Bootay instead.
    WOD 1: 30-20-10 Cals on Assault Bike and Burpees – 9:10
    WOD 2: 30-20-10 Box Jumps (30″) and HSPU – 9:54
    WOD 3: 30-20-10 Cals on rower and Wall Balls w/ 400m run after each round – 14:28

  8. Ben Brauer 01/29/2016 at 1:50 pm

    2015: 2
    2016: 174
    Bike: 153 with Alec

  9. Diana O'Neil 01/29/2016 at 1:27 pm

    15.3 157 reps rx (compared to 0 last year)
    162 cals

  10. Morgan 01/29/2016 at 1:13 pm

    Got 2 MUPS warming up and then zero in the wod. Sad! Guess I need to start working on them again
    161 cals with matt
    Wod: 100 dubs; 25 GhD; 8 s2o at 115; 80 dubs; 20 GHD; 6 s2o; 60 dubs, 15ghd; 4 s2o; 40 dubs; 10 GhD; 2 s2o

  11. Mullins 01/29/2016 at 1:08 pm

    2015: 388
    2016: 445 – got to the double unders 30 sec faster

    Wod2: 161 cals

  12. Nick Alonso 01/29/2016 at 12:58 pm

    CFS Scaled: 4+7
    AB: 161

  13. Marc Piccuirro 01/29/2016 at 12:48 pm

    2015: 353
    2016: 371

    WOD 2: 136 with Dave.