Open WOD 14.1...

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

133 Reps Rx - PR of 7 reps from 11.1

Doubles were fine single-double they just smoked me metabolically. I couldn't breathe for the snatches. 

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Bench Press 3x3 & "Money Wrench"...

 Bench Press - 3×3 - 205#

“Monkey Wrench”
10-8-6-4-2 of:
Bench Press (135)
Power Snatch (95)
Double Unders

9:26

Not Rx - Switched to single unders after epic fail on doubles and single-double

"Bee Sting"...

21 Kettlebell Swings (70)
30 Double Unders
15 Kettlebell Swings (70)
30 Double Unders
9 Kettlebell Swings (70)
30 Double Unders

21:27 Rx

NOT A MISPRINT! Double Unders were non-existent today. I got 8 consecutive to finish but it was an exercise in frustration.

Can't wait to do this one again after I kill the goat!

"Fools Gold"...

500M Row
Then immediately:
3 RFT:
10 HSPUs
20 Abmat Sit Ups
6:11 Rx (1:41 row - 6 second off PR)

Cash Out: 50 Double Unders

"Monopoly Money"...

AMRAP 20:

10 Ring Dips

20 Kettlebell Swings (53)

30 Double Unders

2 rounds plus 41 reps

* double under Chinese Water Torture

‎"Rope Burns"...

10-9-8-7-6-5-4-3-2-1 reps of:

Double Unders

Box Jumps (30)

12:15 Rx

* Pretty happy since it took me 16 minutes to get 60 double unders last Sunday. The work seems to be paying off. I am doing them single-double but at least I am stringing 7-8 together.

"The Albany Crippler"...

10 Ground to OH (135/95) can be snatch or C&J

20 Strict HSPUs

30 C2B Pull Ups

40 Burpees

50 Kettlebell Swings (53/35)

60 Double Unders

* after each movement you have to run the length of the gym and back (100 ft total) before going on to the next movement EXCEPT on the last one.

29:43

(subbed double KB snatch with 44# bells for Ground to Overhead. Double Unders took me 16 miutes....FUCK!)

Front Squats & "Whipsaw"...

Front Squat
95x5
115x5
140x3
165x3
185x3
210x5

 

then:

"Whipsaw"
3 rounds of:
10 Ring Push Ups
10 T2B
10 Double Unders
6:27 - Duckin Fouble Unders!

Max Pull Ups, Press 5-5-3-3-1-1 & Double Under Practice...

Max Pull Ups - 40 (4 rep PR)

Strength: Press 5-5-3-3-1-1 (Finish extra set for max reps with 5 rep load)

125x5
130x5
135x3
140x3
150x1
169x1
125x6

169 was a 1# PR!

Cash out: Double Under Practice

Press 3x5 & "Round & Round"...

Strength: 5,5,5, Press - 95#, 115#, 135#

"Round & Round"
3 rounds for time:

• 7 Push Presses (115)
• 14 Push Ups
• 21 Double Unders

12:14

(Rx was 135# and I took the bar from the rack to becareful of my wrist)

Double unders sucked even more than usual!

"Goat Killer"...

Today's WOD, “Goat Killer,” is designed to get you to do just that.

A CrossFit “GOAT” is a movement that you just hate; that you pray will not turn up in a WOD. You will do the following: 

5 minutes of (your most loathed
movement)

4 minutes of (your second most hated movement)

3 minutes of (your third most despised movement)

2 minutes of (your fourth most detested movement)

1 minutes of (your fifth most scorned movement)

Report your total reps and movements chosen to the whiteboard.

There will be no barbell movements. Choices of movements are:

wall balls, muscle-ups, pistols, burpees, air squats, row (for calories), ball slams, kettlebells swings (HEAVY, perhaps), ring dips, push ups (chest clap), 100 M runs, sit-ups, pull-ups, rope climbs, box jumps, double-unders, or handstand push-ups.

EMBRACE THE SUCK!!!

Today's "Goat Killer" looked like this:

5 Minutes of Double Unders - 40 reps

4 Minutes of Rowing - 53 calories

3 Minutes of Box Jumps (30) - 28

2 Minutes of Wall Balls (30) - 14

1 Minute of HSPU - 5

As Rx

“Rob”...

“Rob”

3 rounds for time of:

40 Double Unders

30 Pull ups

20 Ring Dips

10 Burpees

30:55 Rx

This is not a typo. Single/Double on the double unders. It is my biggest goat and needs to be slayed ASAP!

215# OHS 1RM & 2011 CF Games Team WOD #4...

OHS 1RM - 215# (got it on my 3rd attempt)

then:

Regional Team WOD #4 (5 man teams)

250 Pull Ups

250 KBS (53)

250 Double Unders

250 OHS (95)

I did 40 PUs/60 KBS/1 DU/50 OHS

"Live Wire"...

"Live Wire"

3 rounds for time:

• 7 Deadlifts (315)

• 21 Double Unders

10:52 Rx

"Open WOD 1"...

"Open WOD 1"

AMRAP 10 of:

30 Double Unders

15 Power Snatches (75)

2 Rounds + 37 reps Rx

*Did this WOD yestersday but messed up and did 10 snatches instead of 15 per round. My score was 2 rounds plus 5 reps for a total of 85 reps. I did it again Rx and completed 127 reps. That is a 50% increase....I will take it.

NEED TO WORK ON MY DOUBLE UNDERS!!

Snatches during Open WOD #1

“Purple Drank”...

“Purple Drank”
4 Rounds for time of:
6 Deadlifts (315)
12 Ring Dips
20 Double Under Attempts

13:21

All deadlifts and ring dips unbroken.

(As Rx was 40 double unders per round. I am working on them and hopefully will be there soon!)

Double Unders & "Dealth by 10 Meters"...

1. 100 Double Unders for time - 50 DU & 50 SU - 5:36

2. Death by 10 Meters - 18 rounds

On the first minute run 10 meters, and rest the remaining time. On the second minute run 20 meters, and on the third run 30 meters. Continue for as long as you are able to finish all the prescribed distance within the minute.