For time
Then for time ‘The Ghost’ Benchmark WOD 1 round short (should be 6) due to time constraints…
5 rounds for total reps
Results: Pullups and Dips took longer than hoped… 20:07. Had to shorten the metcon…. 18-10-60. 15-12-37 (couldn’t restart after the first 30 DUs). 16-12-55. 15-12-60. 14-12-62. Was enough 😃!
Every 2 minutes for 6 minutes
Then every 2 minutes for 6 minutes
Then Crossfit New England’s Double Boat Grace, 6 rounds for time
Rest 1 minute between rounds.
Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.
Not sure why but sometimes a simple workout with good music is sometimes very satisfying.
For time
Results: 22:13. 28-30 strokes per minute and 2:10-2:15/500m pace.
A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.
AMRAP in 4 minutes
Rest 4 minutes then AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.
Part 1 – Take 15 minutes and work up to a heavy
Part 2 – Then every 3 minutes for 9 minutes
Then 3 rounds for time (modified CF New England WOD from Nov 19)
Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).