Rope Climbs – Yes!

Jan 28th, 2016

Category: CrossFit

Rope Climbs – Yes!

Caroline

Caroline

Last Chance for Nutriton Challenge Baseline Measurements/Weigh-Ins Today!
We will be available to take baseline measurements during all morning and evening classes today. If you haven’t been able to make it in this week for your weigh in but plan to participate in the challenge, please be sure to see a coach next time you are in so we can get you signed up. Thanks!

Skill
Rope Climb
* Please wear leg protection – tape, long socks, pants, shin guards, etc

Strength
Snatch
3-3-3-3-3

WOD
30-20-10
Power Snatch (75,55)
Burpee

-3 Rope Climbs after each round

Level 2- (65,45)
Level 1- (1,0.75)

Conditioning Class: WOD
EMOM 20
Minute 1: 12 Burpees
Minute 2: 250m/200m Row
Minute 3: 50 Double Unders
Minute 4: 250/200m Row

Conditioning Class: Core
3 Rounds
10 Hug a Twinky
10 GHD Sit ups
3-5 Glute Ham Raises

For quality, not for time. Rest as needed between rounds.

DISCUSSION 14 Comments

  1. jason barrow 01/29/2016 at 2:00 am

    Shout out to the 7PM fundamentals graduates.

    Snatch: 155×3
    WOD: 17:07 Rx

  2. Eric A. Guenard 01/29/2016 at 1:36 am

    13:22 rx

  3. KB 01/29/2016 at 1:24 am

    Snatch ; 45
    WOD 16+. L1 with 3 failed attempts at strict pull ups .

  4. lizowiz 01/29/2016 at 1:07 am

    Snatch: 95×3
    Wod: 13:50 rx

  5. Ben Brauer 01/28/2016 at 6:22 pm

    Snatch: 145×3
    WOD: 14:15 Rx

  6. Kurt Brumme 01/28/2016 at 4:45 pm

    Snatch: 75 (first time without shoulder pinching since the injury so I’ll take it)
    WOD: 15:36 Rx

  7. Mullins 01/28/2016 at 3:11 pm

    Snatch: 145#
    WOD: 11:32 rx

  8. Mike Quigley 01/28/2016 at 3:10 pm

    Snatch – 145×3. Shoulder was cranky so I cut it short.
    WOD – 12:53 RX. last rope climb I couldn’t feel my arms. That was exciting. grip was blown up.

  9. Nick Alonso 01/28/2016 at 2:48 pm

    Snatch: 95# still working through some shoulder mobility issues
    WOD: 15:15 Rx

  10. Brian M. Maser 01/28/2016 at 2:33 pm

    Snatch: 165×2
    WOD: 12:48 Rx

  11. CashLady 01/28/2016 at 2:26 pm

    Snatch: 80×3
    WOD: 13:21, L2, 10′

  12. Diana O'Neil 01/28/2016 at 1:28 pm

    Snatch: 120×3
    Wod: 13:58 rx

  13. Frawls 01/28/2016 at 12:51 pm

    WOD: 11:25 40# Alternating DB Snatch

  14. Meghan Wisell 01/28/2016 at 12:36 pm

    Snatch 85×3
    16:44 RX