Death By...

CrossFitter Now

Thursday December 27, 2012

WOD

Death By Double Unders EMOM 15 min cap In reps of 3 perform Double Unders every minute on the minute. With time remaining in minute after finishing rep scheme perform 3 burpees. First min 3 DU's, Second 6 DUs, Third 9 DUs,... If you fail to complete a round within the minute do burpees during the next minute and then start the following minute from the beginning at 3 reps.  Score is highest round completed.  If no DUs, triple work load, i.e 9, 18, 27, etc.

Skill/Strength: Burgener Warm Up Squat Snatch 5-3-2-1-1-1 Work up to heavy single.  Log totals in journals.

Warm Up: 10 C2B 10 Ring Dips 30 sec hollow rocks 10 Zots Presses PVC or Technique bar. DROM Calf Stretch/Dynamic Stretch

0530

Tim W. - Singles - 12

Patty - Rx- 14

Vic - Rx - 15

Raegan - Singles - 11

0630

MK - Rx- 15

Chris W - Rx - 11

Victor - Singles - 12

Joann - Singles - 15

Denis - Singles - 12

Julie - Rx - 11

Sex - Singles - 12

0900

Brian (Huston) - Rx - 9

Kelley (Huston) - Rx - 15

Mike Haraf - Rx - 15

Tracy - Rx - 8

Rosemary - Singles - 8

Randy - Singles - 8

Lynne - Singles - 7

Mary Clare - Singles - 8

Maggie - Singles - 9

Dave - Rx - 12

Danielle - Singles 11

1000

Genelle - Singles - 8

Greg S. - Singles - 7

Curtis - Rx - 15

Katie N. - Singles - 9

Jen N. Singles - 9

Mike L. - Rx - 11

Shane - Rx - 12

Fetz - Singles - 11

Nick K. - Rx - 11

Steve - Singles - 7

4:00PM JJ 15 - Rx Jack 12 - S Marty 11 - S Sonntag 9 - Rx Jen M. 10 - S Jail 11 - S Mary Kate 11 - Rx Alex - 15 - S Ed O 12 - S Nola 9 - S

5:00PM Joseph 9 - S Dennis 11- Rx Mary 7 Rx Candice 4 - Rx Brennan 13 - S Matt 9 - S

6:00PM John M. 15 Rx Erik 8 S Gary 5 - Rx Paula 8 - S Wendy 10 - S

7:00PM Nick J. 9 -Rx Jerry 7 - Rx Mike 8 - S Dan 14 - S Sue 10 - S Don 6 - S Intern 7 - Rx

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