1.31.13 "Goat WOD"

January 30, 2013


Scott!!!

Goat WOD
15Min AMRAP
Pick two movements
Plus one endurance movement
-use same Goat WOD as last week and try to increase rounds or weight.

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  1. Mark Reply

    17:42
    50 double unders
    40 box jumps (24)
    30 wall balls (20)
    20 burpees
    10 c2b
    5 hspu
    10c2b
    20 burpees
    30 wall balls (20)
    40 box jumps (24)
    50 double unders

  2. currin Reply

    Mark came up with the bright idea to do the WOD below seeing everyone’s main goat this morning was DUs…

    50 double unders
    40 box jumps (24)
    30 wall balls (20)
    20 burpees
    10 c2b
    5 hspu
    10c2b
    20 burpees
    30 wall balls (20)
    40 box jumps (24)
    50 double unders

    18:46

    I say, keep your ideas to yourself next time… But in all honesty it was a great WOD.. Tons of fun at 5:30 today!! Still no Jeff?????

  3. JC Reply

    I like that!

  4. CC Engine Reply

    Nice Scott!! πŸ™‚

  5. Wilhuntforfood Reply

    Team rac
    CFNE Bullseye
    3 Rounds for time:
    5 HSPU
    10 C2B
    15 Box Jump (30,24)
    20 Burpee
    25 Situps

    Pete 11:41 Rx
    Brian 12:30 Rx
    Andy 15:44 Rx
    Paul 16:15 Rx
    Tim 12:20 ( rotator injury) 5 pistols, 10 65 lb db clean and jerk, 15 30″ box jump, 10 1 arm burners, 25 ab mat sit ups

  6. CC Engine Reply

    goat – 5 pull ups(green), 8 hspu’s(2 mat), 5 du’s. 9 rounds! 1 more than last week, and 2 more rounds than 2 weeks ago!!
    Good 630 p class w Nator & the crew! πŸ™‚

    • CC Engine Reply

      15″ AMRAP.

  7. Pat D. Reply

    5 HSPU – 2 abmats
    10 Pullups – Purple band
    10 Double Unders

    4 rounds +7

  8. Caroline C. Reply

    Goat WOD:
    3 Sq Snatches
    3 Ring Dips
    10 DU

    December – 9+4 (35#, red band)
    1/8/13 – 8+1 (45#, red band)
    1/17/13 – 9+1 (45#, red band)

    4 Sq Snatches
    4 Ring Dips
    15 DU

    1/24/13 – 6+8 (45#, white band)
    1/31/13 – 7+6 (45#, white band)

    Win πŸ™‚

  9. Patricia T. Wilcox Reply

    The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we do not change programs. You won’t have to lift weights beyond your level or perform movements beyond your skill set. We pride ourselves on working with people of all ability levels and making them better. Furthermore, our target population is not specific to age or gender, instead we are welcoming anyone who is willing to work hard and keep an open mind to CrossFit principles.

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