• Wed 06DEC 2017
    19 Comments
    Grippy McGripper

    Grippy McGripper

    Group Warm-up / Mobility / Review / Prep

     

    WOD

    Grippy McGripper

    In 3 minutes:

    25/20 Calorie Row

    AMRAP Abmat Sit-ups

    — Rest 1 Minute —

    In 3 minutes:

    25 KBS (53/35)

    AMRAP Pull-ups

    — Rest 1 Minute —

    In 3 minutes:
    25/20 Calorie Row
    AMRAP Abmat Sit-ups

    — Rest 1 Minute —

    In 3 minutes:

    25 KBS (53/35)

    AMRAP C2B Pull-ups

    — Rest 1 Minute —

    In 3 minutes:

    25/20 Calorie Row

    AMRAP Abmat Sit-ups

    — Rest 1 Minute —

    In 3 minutes:
    25 KBS (53/35)
    AMRAP Bar Muscle-ups

     

    Score = Total of AMRAPs

    *4 minute delayed start for larger classes (max 16 for rowers)

    *scale the Bar Muscle-ups to C2B Pull-ups or Pull-ups

     

    Extra Strength

    Bench Press

    5-5-5-5-5

     

    Pictured Here

    James, Nicole, Alex and Terry at our MCF Christmas Party on Saturday Night!

     

19Comments
  • Posted by Troy on December 6, 2017 at 10:57 am

    Wod – 141rx

    Extra strength up to 135

    Reply
  • Posted by Chris A. on December 6, 2017 at 2:21 pm

    WOD
    Grippy McGripper
    *64/25/48/15/41/6  199RX*

    Extra Strength
    Bench Press
    *to 185 with Paris*

    Great full class 🙂 

    Reply
  • Posted by Kevin M on December 6, 2017 at 3:33 pm

    WOD
    Grippy McGripper
    24/12/25/1/21/4 87 @44# KBS & Jumping MU

    Practice DU’s for ten minutes

    Reply
  • Posted by Mike Schram on December 6, 2017 at 3:58 pm

    WOD- 176 Rx
    Extra Strength max 155 x5

    Reply
  • Posted by Nicole C on December 6, 2017 at 5:50 pm

    WOD- 176 Rx

    — I also feel very short in this picture..

    Reply
  • Posted by Robyn on December 6, 2017 at 6:22 pm

    WOD 166 scaled to ring rows and no rowing longer than 1 1/2 mins. Made it to 20 cals 1 round wear were 15 cal. Also used 18 lb kettlebell and 20 KB swings at each round.

    Reply
    • Posted by Jeff on December 6, 2017 at 6:53 pm
      in reply to Robyn

      Class #2!
      Way to go Robyn!
      Great to see you posting too! 🙂

      Reply
  • Posted by Yves on December 6, 2017 at 6:23 pm

    WOD: 205 Rx
    65 / 36 / 43 / 16 / 42 / 3

    Reply
    • Posted by Best on December 6, 2017 at 7:39 pm
      in reply to Yves

      Nice work today and great having you at noon again!

      Reply
  • Posted by Jeff on December 6, 2017 at 6:52 pm

    2:00pm Solo

    Yesterday’s WOD:
    "Pump House"
    with Deficit HSPU
    Squat Cleans…
    135-155-175-195-205-210(F)

    Score = 205
    My PR is 215

    Reply
  • Posted by David Frise on December 6, 2017 at 7:08 pm

    WOD – 127rx no successful bar muscle ups.
    Strength worked to 5 @ 155# bench press

    Reply
  • Posted by Best on December 6, 2017 at 7:40 pm

    Wod – 189 Rx

    64 – 34 – 34 – 20 – 30 – 7

    Reply
  • Posted by Jamie M on December 6, 2017 at 8:40 pm

    170 Reps today.

    35# KBS & all Ring Rows vs PU/C2B/BMU

    Reply
  • Posted by clayton powers on December 6, 2017 at 10:00 pm

    Wod 209 rx

    56/ 39 /46 /20 /44 /4

    Reply
  • Posted by Mike Sleigh on December 7, 2017 at 2:41 am

    WOD- 193Rx
    54, 44, 34, 20, 36, 5

    Reply
  • Posted by Frankie Boucher on December 7, 2017 at 2:58 am

    WOD: "Grippy McGripper"
    20 cal row x 3 rounds
    Abmat sit ups x 3 rounds = 153
    25 KBS (35 lbs) x 3 rounds
    Ring rows x 3 rounds = 134
    Total reps = 287
    Tks coach Terry V….this was a fun wod!

    Reply
  • Posted by Terry V on December 7, 2017 at 9:54 pm

    WOD
    Grippy McGripper
    In 3 minutes:
    25/20 Calorie Row
    AMRAP Abmat Sit-ups
    — Rest 1 Minute —
    In 3 minutes:
    25 KBS (53/35)
    AMRAP Pull-ups
    — Rest 1 Minute —
    In 3 minutes:
    25/20 Calorie Row
    AMRAP Abmat Sit-ups
    — Rest 1 Minute —
    In 3 minutes:
    25 KBS (53/35)
    AMRAP C2B Pull-ups
    — Rest 1 Minute —
    In 3 minutes:
    25/20 Calorie Row
    AMRAP Abmat Sit-ups
    — Rest 1 Minute —
    In 3 minutes:
    25 KBS (53/35)
    AMRAP Bar Muscle-ups
     
    Score = 193 Rx’d

    Reply
  • Posted by Lora on December 8, 2017 at 2:33 am

    WOD "Grippy McGripper"

    Total = 240 (or 211 Rx)

    70 / 26 / 64 / 13 / 57 / 10 (C2B)

    Fun class, Coach Terry!

    Reply
  • Posted by Rod M Gallant on December 9, 2017 at 11:09 pm

    Went to Oly night instead 🙂

    Reply

Leave a reply

Cancel reply
CrossFit Journal: The Performance-Based Lifestyle Resource Shop Now Rogue Fitness