Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are:
- “Fran” 21-15-9 reps of thrusters (95/65#) and pullups
- Bamboo bench press 2×15 then bench press 5-5-5-5-5
- Partner interval “DT” – 10 rounds (5 each) for time of 12 deadlift, 9 hang power clean, 6 push jerk (155/105#)
- Front squat 2-2-2-2-2-2 then max timed plank hold
- Run 5x400m then find your 5 rep max weighted ring dip
Community Notes: Anyone hoping to participate in the Olympic lifting meet at Malvern Prep on Saturday, Dec 1, must print out the entry form and mail it in by Nov 22. You must also be a registered member of the USAW in order to compete. You can download the form for the meet and register for USAW here.
This Post Has 7 Comments
Would like to do the partner interval DT around 5 if anyone is in?
I am also looking for someone to do DT with, most likely around the 5pm and change hour. ill be landing in PHL around 3, so with traffic, that’s all I got.
Nice job on 10 rounds! 🙂
Results:
WOD 1 – Fran
Chris C. 7:07 Rx
Brendan 5:23 (65#)
Jana 10:25 (35/G)
Justin 11:27 Rx — Pukie!
WOD 2 – Bench
Jenn 95
Sabol 195
Tom F 185
WOD 3 – DT
Tom 7:50 (5 rds), 17:10 (10 rds) (95#)
Emily and Natalie 21:38 (45/75)
Ron and Korba 24:29 (95/135)
WOD 5 – 5×400
Joel 1:44/1:56/2:05/1:59/1:45 MF
Jason 1:19/1:21/1:23/1:23/1:20 24# ROW
Kev 1:20/1:22/1:31/1:35/1:34
Killa 1:21/1:29/1:37/1:38/1:26 bodyweight
Congrats to Dani tonight on her first unbanded pullups!
Looking strong Justin! Sorry to hear about the pukie but can’t wait to see you when I get back next week!
I won’t name names, but someone in this results list stands out to me b/c I think it’s the third week this person has re-done a workout on Thursday that he/she already did the previous week. Please remember that the purpose of Thursday night is to make up a WOD you missed during the week. If you already did all 5 WODs, it’s a sign that Thursday should be a rest day! Everyone needs at least 2-3 rest days a week in order to keep up with the grueling pace of CrossFit WODs. If you don’t rest, you won’t recover, and you’ll never reach your true potential!
Yayyyyy Justin, congrats on the pukie! Fran was my first pukie too, isn’t she sweet?