11.29.2016

W.O.D. 11.30.16

5 rounds for max reps of:
 1 ½ body-weight deadlifts 
Ring Dips 

Score will be total reps for both exercises in all rounds. Take as much rest between each round, there is no time component in this workout.

Community Notes:
The Advent Calendar is typically a calendar containing small numbered flaps, one of which is opened on each day of Advent, typically to reveal a picture or treat appropriate to the season.

For us at the box, the Advent Calendar means a mini-CrossFit Challenge each day from December 1st through the 24th. The challenge will be posted on the blog 10PM the night before along with the WOD. You will have from 6AM until the new challenge posts at 10PM to complete the challenge.

 Our advent challenge starts tomorrow, CLICK HERE to read more.

Quote:
What you do speaks so loudly that I cannot hear what you say.”
~Ralph Waldo Emerson
at

7 comments:

  1. CFKOP iPad November 30, 2016 at 9:31 AM

    5:15am
    Theresa L: 52 @ 135# / 33 mod
    John Mc: 20 @ 305# / 52 mod
    Kevin B: 42 @ 205# / 65 mod
    Mike San: 41 @ 205# / 44 mod

    6am
    Ellie H: 42 @ 175# / 37 mod
    Mark Spak: 42 @ 155# / 43 mod
    Ben M: 39 @ 185# / 18 mod
    Josh Mc: 47 @ 265 / 53 Rx
    Laur(a): 39 @ 195# / 33 mod

    7am
    Paul D: 33 @ 245# / 35 mod
    Joe C: 47 @ 255# / 52 scale DL

    ReplyDelete
  2. CFKOP iPad November 30, 2016 at 11:02 AM

    9:30 AM

    Dana D. 15@145,33@165;60 mod
    Mary H. 32@135;38 mod
    Kevin H. 49@275;39 Rx
    Jackie H. 46@205;46 mod
    Jill H 44@205;53 mod
    Manisha S. 53@135;11 Rx!!!
    Mike R. 48@135;47 mod
    Joe M. 54@155;34 Rx
    Erika L. 135 + mod = 65 total reps
    Tori. 52@133;46 mod

    Gordy

    ReplyDelete
  3. Stephanie VincentNovember 30, 2016 at 1:12 PM

    12:15
    Mike So 50@300RX, 65 Box Dips
    Rich A 255Rx, 75Rx
    JP 50@300Rx, 28RX
    Pam 46@205RX, 27RX
    Karen M 28@205, 29BND
    Jessie 33@143, 42Bnd
    Nick C 39@255Rx, 56Rx
    Meredith 50@145, 46Bnd
    Seba 30@133,23bnd
    Tim 11@315,23Bnd
    Nicole R 77@88, 58Bnd

    ReplyDelete
  4. Keith BNovember 30, 2016 at 5:37 PM

    4:30

    Matt B 69@315RxWeight band
    Kate P 92@155 band
    Dave H 92@300 Rx
    Ryan A 79@405R(hex)X band
    Jess A 79 155 band

    ReplyDelete
  5. CFKOP iPad November 30, 2016 at 6:33 PM

    530

    Steph c 110, 115#, bnd

    Wednesday at CrossFit
    Deadlifts ring dips and resting
    Five rounds of max lift

    Mike C 137, 185#, bnd

    Deadlifts can hurt you
    So keep your back straight and firm
    Coach Giulz makes you strong

    Shawna 94, 162#, bnd

    Challenges is the game
    Rope climb double under SQUAT
    cfkop

    Steph M 93, 115#, bnd

    Under body weight
    Don't know how to write haikus
    Skinny band ring dip

    Mariss 119, 155# bnd

    CrossFit is so hard
    It sometimes hurts my body
    Giulia smells bad

    Rob C 75 285#, Rx dips

    CrossFit is so fun
    I like lifting heavy weight
    Now go home so sore


    Giulz

    The 530pm wrote haikus during their rest. #bestclassever

    ReplyDelete
  6. AnonymousNovember 30, 2016 at 9:44 PM

    Neil 69(315,band)
    Josh s 75 (285,singles)
    Ashley McLeod 110 (135,band)
    Nicole n 63(145,band)
    Brian 80(205,box dips)
    Anvesh 111(165,par)
    Rob p 55(225)

    Christine 80(225,par)
    Phani 62(185)
    Cline 71(245,band- some strict)

    ReplyDelete
  7. JennaNovember 30, 2016 at 9:49 PM

    Neil 69(315,band)
    Josh s 75(285,singles)
    Ashley McLeod 110(135,band)
    Nicole 63(145,band)
    Brian 80(205,box dips)
    Anvesh 111(165,par)
    Rob p 55(225)

    Christine 80(225,par)
    Phani 62(185)
    Cline 71(245,band and some strict )

    ReplyDelete