WOD Details

---- ---- -- ------- --- ----- ----- - -- --- ------- ---- --- -------- -- --- --- ----- ---- -------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

Shawshank Redemption 06-30-2014

Exercise Details
1. Box Jumps 15 reps
2. Dead Lift Men: 225 lbs. (102.15 kgs.), Women: 155 lbs. (70.37 kgs.), 10 reps
5 round(s) for Time
Ratings Ratings



Details:

5109_view

WOD (W):
Test Out of June Skill of Pistols and Double Unders

Death By Pistols
Start @ 10 increase by 2s. Each Leg is 1 Rep. Add Weight If wanted.
Rest 1 Min
5-10-15-20-25-30-35-40-45-50
Must Complete Unbroken before moving to next Set (10min Time Limit)
Rest 5 mins

5 Rds
15 box Jumps
10 DeadLifts (225/155)
Rest 30 seconds


B&R:
Beef: Hgh Bar BS - 7-5-5-5 / AMRAP @ 75% of 5rm

Ribs: Low Bar BS 5-5-3-3 / 3-3-3 FS with 3sec Pause

Broken(B):
5 rds
5 Skin The Cats
5 Pushups W/ 15 Sec Holds at top
5 Strict C2B (weighted if you can go unbroken w/o)

The Suck(TS):
3x500m Row same work/rest ratio


CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/TS/B/W (Priority Means Quality Sessions...Not Rush Through it to get to the next!)


Male
Female

Non-Rx
Rx
 

Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 CoachYocom 00:04:19 mins. Crossfit Strong 06/30/2014
2 JakeT 00:05:45 mins. Crossfit Strong 06/30/2014
3 KimM 00:06:09 mins. Crossfit Strong 06/30/2014
4 JustinBell 00:06:18 mins. Crossfit Strong 06/30/2014
5 AlexNegron 00:07:25 mins. Crossfit Strong 06/30/2014
6 JasonVanacour 00:07:57 mins. Crossfit Strong 06/30/2014
7 BrianPurcell 00:08:10 mins. Crossfit Strong 06/30/2014
8 DavidGarza 00:08:10 mins. Crossfit Strong 06/30/2014
9 BradP 00:08:16 mins. Crossfit Strong 06/30/2014
10 LukeShagets 00:09:15 mins. Crossfit Strong 06/30/2014
11 MikeB 00:09:29 mins. Crossfit Strong 06/30/2014
12 RobDreiling 00:09:31 mins. Crossfit Strong 06/30/2014
13 ChrisHernandez 00:09:53 mins. Crossfit Strong 06/30/2014
14 RickDambrogi 00:10:59 mins. Crossfit Strong 06/30/2014
15 SaulMeyer 00:11:20 mins. Crossfit Strong 06/30/2014

Comments

  • JasonD 06/30/2014 15:41:51

    You never give a gun to a unicorn.

  • Traciwilson 06/30/2014 14:52:28

    I was just pumped they let me have a gun.

  • JasonD 06/30/2014 12:14:28

    I mean, Jeremy Durand shot Leah in the face, and she laughed it off.

  • JasonD 06/30/2014 12:13:46

    Toughest, most ruthless, least compassionate, most dangerous and bloodthirsty...

  • CoachAsH 06/30/2014 10:53:40

    BIG shoutout to the ladies who participated in paintball on saturday.....i saw some of the "gun shot wounds" - and you all are officially the TOUGHEST girls at the box!!!!!!!!!!!!!!!!!!!!!!!!!

Please Login to comment on this WOD.