deadlift
3-3-3
Compare results to December 15, 2012.
then, as many repetitions as possible in seven minutes:
3x thruster @ 100/65-lbs.
3x chest-to-bar pull-up
6x thruster
6x chest-to-bar pull-up
9x thruster
9x chest-to-bar pull-up
12x thruster
12x chest-to-bar pull-up
15x thruster
15x chest-to-bar pull-up…
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.
7 minute amrap
3x burpee
3x sumo deadlift high pull @ 55 lbs.
6x burpee
6x sdhp
9x burpee
9x sdhp
12x burpee
12x sdhp
15x burpee
15 sdhp
I made it through the round of 15.
Jeff W.
@CrossFit Hardcore in Boca Raton,FL:
5 rounds for time:
400m run
15 CTB pullups
10 strict press (95/65lbs)
15 burpee over abmat
10 single arm db squat snatch (30/20lb dbs)
37:16 rx’d
Pullup rig was terrible and super slippery so CTB pullups were an adventure. Would much have preferred today’s WOD at MPH!
225, 235,245
68 reps, sub jumping pull-ups (rd of 12 + 8 reps)
–Scores–
John G.: 340-375-335-lbs., 64 (sub: jumping pull-up)
Michael F.: 315-335-305-lbs., 80
Dave R.: 265-335-305-lbs., 83
Borja G.: 300-345-315-lbs., 85 (sub: front squat)
Matthew W.: 185-185-185-lbs., 88
David S.: 285-285-285-lbs., 70
Chris T.: 350-260-260-lbs., 67 (85-lbs.)
James C.: 260-285-285-lbs., 90 (sub: front squat)
Mark Co.: 260-270-270-lbs., 58
Larry B.: 245-260-270-lbs., 97 (65-lbs.; sub: jumping pull-up)
Jon H.: 215-215-215-lbs., 68
Brian T.: 215-215-215-lbs., 66
Molly B.: 68 (sub: 3x jump-stretch strict pull-up, blue + max v-hold + 10x squat, 5 rounds, pushup, jumping pull-up)
Emily N.: 115-115-115-lbs., 84 (25-lb. db; sub: goblet squat, pushup)
Marcel S.: 185-195-215*-lbs., 135 (65-lbs., ; sub: push press, jumping pull-up)
Jeremy N.: 275-285-285-lbs., 131 (75-lbs.; sub: push press, jumping pull-up)
Neil A.: 285-325-365-lbs., 72
Ralph B.: 235-285-260-lbs., 57
Josh M.: 245-265-265x-lbs., 96 (sub: push press)
Drew P.: 245-265x-235-lbs., 74
Chris H.: 245-265-265-lbs., 84 (sub: clapping pushup)
Robert W.: 195-195-195-lbs., 99 (65-lbs.; sub: push press, jumping pull-up)
Spencer S.: 235-255-265-lbs., 68 (85-lbs.;sub: pull-up)
Peter H.: 210-235-245-lbs., 69 (85-lbs.)
Teal B.: 200-225-235-lbs., 80 (sub: jumping pull-up)
Gideon B.: 190-190-190-lbs., 69 (65-lbs.; sub: push press, pull-up)
Roselena R.: 145-165-185-lbs., 58 (sub: pull-up)
Lisa C.: 145-165x-155-lbs., 104 (45-lbs., 15-lbs.; sub: front squat, weighted sit-up)
Rocio Q.: 85-95-105-lbs., 89 (35-lbs.; sub: push press, jumping pull-up)
Joanna T.: 57 (25-lb. dbs, 15-lbs.; sub: seated shoulder press, 3-3-3, weighted sit-up, jump-stretch strict pull-up, green)
Chris C.: 360-405-375-lbs., 94
Bill G.: 225-245-245-lbs., 75
Sean F.: 280-315-280-lbs., 72
Shawn C.: 275-300-275-lbs., 133 (75-lbs.; sub: front squat, pushup)
Johnny A.: 215-245-235-lbs., 95 (65-lbs.; sub: jumping pull-up)
James H.: 215-240-245-lbs., 51
Nick D.: 205-230-230-lbs., 77 (65-lbs.; sub: pull-up)
Randy F.: 200-225-225-lbs., 63 (75-lbs.; sub: pull-up)
Mark L.: 200-225-230-lbs., 96 (75-lbs.)
Mayra C.: 175-190x-185-lbs., 113 (45-lbs.; sub: push press, jumping pull-up)
Shawn J.: 185-210-210-lbs., 90 (45-lbs.; sub: jumping pull-up)
Graham G.: 185-205-205-lbs., 100 (55-lbs.; sub: jumping pull-up)
Holmes H.: 155-165-165-lbs., 78 (45-lbs.; sub: 3x strict pull-up/round)
Sofia J.: 125-135-135-lbs., 91 (45-lbs.; sub: jumping pull-up)
Hey coaches – I only made it to 60 reps; I’ll work on 68 for the open!
Jon H.
Jim C. OTB
No WOD. ~ 6 mile ruck with push-ups worked in throughout.