3 rounds each for time of:
- Kettlebell power snatch 10L/10R (53/35#)
- Wall ball 20 reps (20/14# to 10/9′)
- Pull ups (10 reps beginner, 20 reps advanced)
- Overhead squat 20 reps (65/45#)
WOD Notes: Each round should be hard and fast! You’ll get a few minutes to recover between rounds. Pick weights and rep schemes that will allow you to minimize your breaks. (Translation: try to do each movement consecutively!)
Other Notes: We need a final headcount for CrossFit Rage’s first anniversary celebration. It’s next Saturday May 18th. Read the details HERE and post to comments if you’re in!!
This Post Has 13 Comments
Looks like an ass kicker and I like it! OHS will blow as usual but this should be a fun one!
It was an ass kicker and more!!! Nothing like starting off the weekend and getting it handed to you!!! Thanks, John!!! Always an experience to remember!!!
Me, Rachael, and her sister Shannon, will be attending the Rage Event. I know they aren’t a part of our gym but figured he might appreciate the heads-up.
I don’t think I am going to be able to attend Rage’s anniversary 🙁 I signed up to volunteer at a dog rescue event! Bummed to miss it
Results:
6:15
Sidlo 3:52/5:26/6:36 (dc OHS)
Mickey 3:42/3:54/4:46 (10p, 10# OHS)
Mary Jean 3:57/3:23/4:00 (26, 12#, 10 p+r, 25)
Jenn 4:25/5;16/6:01 Rx
Marissa 3:35/3:21/4:41 (26#, dcWB, 12pu mm, 25#)
Jacki 3:16/3:53/4:08 (26, 10pu P+MM, 35#OHS)
Paul 3:51/4:31/4:46 (44#, 16, 7, 45)
Nate 4:41/4:55/5:20 (35, wb depth, N+MM, 35# depth)
Hilary 3:46/4:36/5:09 (10pu P)
Joanna 4:16/4:43/5:10 (18#, 10#, 12pu MM, 15#)
Linds 3:08/3:52/4:38 (7 pu)
9:30
Jimbo 3:17/3:44/4:25 (44, 10pu)
Katie N. 3:28/3:15/3:39 (26, 35# thrusters ohs, 7PU)
Jess 3:10/3:30/3:44 (10PU, 33# ohs, 26, 12#wb)
Todd 3:40/5:49//9:47 Rx
Ron 3:22/4:01/5:22 (35, depth wb, 10P, 15#ohs)
Scott 5:18/5:43/8:10 (44, 10xG, 65OHS)
Katie L. 4:03/3:50/3:41 (20, 10, 7PU, 35#)
Ginger 3:43/3:03/4:30 (26, 12 , 7pu, 15)
Alan 3:52/5:03/5:02 (25, 16#, 10xG+MF, 35)
Korba 2:28/2:34/3:19 (44#, 10pu)
Moira 4:20/3:29/3:24 (18#, 10pu)
Sara R. 4:12/4:30/4:45 (10pu MM)
Jackie T. 3:30/3:29/3:24 (18#, 10PU)
12:00
Phil 3:40/4:50/5:51 (35, 16, P, 45)
Angie 3:12/3:39/4:19 (15, 6, RR, 15)
Rick 3:12/4:20/5:41 (35, 16, p, 45)
Tom S. 3:33/4:40/5:06 (35, 15 pu, 15)
Fili 3:42/5:08/6:17 (35, 10pu)
Everyday after the wod I always think “man that the hardest wod I’ve ever done!”, until the next one. Today was awesome and it sucked all at the same time!
Just saying, I used the 20# wall ball. This was a fun one today
I used green band on pull ups. Second round “3:03” definitely sure that isn’t right. Lol wish it was but I believe I finished right after Katie L. My hand was shaking as I wrote the time so my writing was interesting I am sure : )
4pm
Nick V 3:10 / 3:51 / 4:22 (14#, 10 G, 44#
Pugh 2:40 / 3:54 / 3:37 (44#, 10PU, 45#
Nadine 4:15 / 4:11 / 3:39 (20#, 6#, 10RR, 15# to 20″)
Anthony 3:54 / 4:30 / 4:42 (35#, 14#, 10G, 35 ROM)
Jocelyn 3:17 / 3:25 / 3:23 (20#, 6#, 10RR, 33 ROM)
Kerri 4:04 / 4:34 / 4:03 (20#, 12#, 10G, 33ROM)
Stuart 3:46 / 4:19 / 4:25 (26, 14, 10G, 45ROM)
T 3:24 / 3:45 / 4:55 (10PU)
Garrett 3:01 / 3:39 / 5:10 (OHS ROM, KB SDHHP)
Nick A 3;34 / 3:25 / 3;46 (45# DB, 14, 10PU, OHS ROM)
John 2:59 / 4:01 / — (vest)
Oh my. Now I see why I can’t OHS. The way I hold the bar is a little bit like my political leanings…
Haha nice one mar
5pm
Killa 3:00/3:57/4:28 (20sn/10burpee/20pu/20kbs)
Emily 5:12/6:25/6:24 (10pu purple, 12#, 35#)
Levy 3:47/3:58/4:42 (10pu/depth OHS)
Matt C. 2:56/3:56/6:15 (10pu/strict)
Zoo 2:40/4:00/5:30 Rx
Kev 3:43/4:28/5:42 Rx
Sabol 3:26/4:29/5:44 Rx
Brendan 3:42/5:05/6:37 (44#)
Dan E. 3:08/3:41/4:36
Jerry 4:40/5:20/5:27 (35#, 14#, 10PU G+P, 45 OHS ROM)
Peggy 4:55/5:37/6:35 (20#, 10#, 35# 10pu)
Natalie 6:30/11:15/9:00 (20#, 20RR)
Nikki W 3:47/ – / 4:11 (10pu)
Sorry for the late post folks. Great job today! Hats off to Natalie for fighting through to the end and not giving up!!
6pm
Rachael 4:35/4:54/4:56 (26,12,10G+P,35ROM)
Peter 5;04/5:05/5:20 (26,10,10G,35)
Rey 3;43/4:22/4:56 Rx
Chase 3:25/3:17/3:48 (10PU)
Mar 4:56/6:16/8:35 (20,10,15P+B,35ROM15reps)
Melinda 3:58/4:48/5:45 (26,12,10P+G,45ROM)
Dani 3:26/4:27/5:46 (26,10PU)
Dan F. 3:49/5:13/7:35 (10,10G+P)
Colin 3:21/4:21/5:20 Rx