1.22.2018

W.O.D. 1.23.18













18.Zero

21-15-9 reps for time of: 
Dumbbell snatches 
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell Women: 35-lb. dumbbell 

For RX- Jump up, over and back on two feet, laterally. No stepping. 
For Dumbbell Snatch switch hands below the face. 

Scaling (from Crossfit.com): 
Use this workout as a chance to practice for the Open. 
Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. 
Pick the option that is appropriate for you. 

CLICK HERE for the standards explained in the live announcement of 18.Zero. 

Scaled Option (Ages 16-54) 
21-15-9 reps for time of: 
Dumbbell snatches Burpees, stepping over the dumbbell 
 Men: 35-lb. dumbbell 
Women: 20-lb. dumbbell 

 Scaled Option (Teenagers 14-15 and Masters 55+) 
21-15-9 reps for time of: 
Dumbbell snatches Burpees, stepping over the dumbbell
 Men: 20-lb. dumbbell 
Women: 10-lb. dumbbell

Quote:
“Unless commitment is made, there are only promises and hopes… but no plans.”
–Peter F. Drucker

9 comments:

Jenna said...

6am
Mike sim 4:33 rx
Kevin h 5:51 rx
Ellie 6:22 rx
Kevin b 5:45 rx
Brittany 6:32 rx
Mike San 9:32 rx
Theresa 5:09 rx
Dana 4:32 rx
Mark sp 6:18 rx

7am
Kate c 8:02 rx
Danielle g 6:24 rx
Orelle 7:38 rx
Anna c 7:18 sc
Joe c 6:55 rx
Matt d 6:20 sc
Kevin l sc

CFKOP iPad said...

Jill a 4:18

9:30am
Connie v 7:37 Sc (jumped burpee)
Jess a 12:12rx
Mary h 9:00rx
Kate m 8:30rx
Nicole r 5:23 Sc (Mat burpee)

CFKOP iPad said...

Masters
1RM power clean
Then
21-15-9
Ski calories/power cleans

Barb z 93 9:06 53
John b 123 8:09 63

Jillian Archibald said...

5:30
Sarmad 8:20 35#
Caitlyn 8:35 RX!
Alona 8:07 RX!
Lauren H. 8:17 RX!
Josh S. 7:03 RX!
Flounder 8:07 sc 30#
Lindsey 7:35 25#
Kyle G. 6:40 45#
Steph C. 6:36 sc 25#
Kyle B. 9:56 20# pushup/squat
Erika 7:33 30#
Rob C. 6:48 RX!
Matt B. 8:13 RX!

6:30
Michael C. 7:59 RX!
Matt E. 7:44 RX!
Cline 8:02 35#

Nice work on challenging yourselves on keeping the 18.0 burpee standard!!
- Jill

Rachel Spring said...

7:30 DaD

Esra 8:48 RX
Mike Roth 7:23 RX
Brian S 6:52 RX
Neil 6:55 RX
Sean S 6:34 RX

Jason Lyons said...

Julie: 6:45 rx
Nicole: 8:34 rx
Therese: 9:00 (15#)
Larry: 6:15 (35#)
Noel: 6:04 rx
Julia: 7:55 (20#)
Alex: 7:07 rx
Donna: 8:22 rx
Joe: 6:38 (45#)
Mark C: 5:38 rx
Olan: 7:29 rx
Karen S: 6:56 (20#)
Shawna: 9:43 rx
Dave: 4:56 rx
Ina: 7:11 (20#)

CFKOP iPad said...

Sorry for the delay!!

Panos 4:59 Rx
Pete d 5:27 Rx
Pam 4:41 Rx
Meredith 7:25 Rx
Kate m 7:33 Sc (jumped burpee)
John m 6:35rx
Matt t -???

CFKOP iPad said...

Aimee 4:20 rx

CFKOP iPad said...

6:30p
Susan A 160/80/200=400
Eric F 305/145/365=815
Sean S 275/155/440=870
Michael R 275(pr)/120/345=740 pr
Josh S 275/135/315=725
Caitlyn 165/65/210=440 PR
Mike C 205/100/305=610
Joe M 205/155(pr)/275=625
Sarmad 235/100/235=570
Jill A 265/95/255=615 PR!