Dana Rygwelski
Skillwork
Rope Climbs
Metcon
10 Rope Climbs
20 Thrusters (115/80)
30 Hang Power Cleans (115/80)
Run 400m
INT: 7 RCs, 105/65
ELE: 5 RCs or 10 Pull-to-Stand, comfy weights
Post time and version used to Wodify.
Please note: CrossFit Kids class on Wednesdays will be from 4:15PM-5:00PM – starting 15 minutes earlier than originally scheduled!
Boss… She is the Boss.
This workout looks awsome!!!
I will be making another 5:30 appearance because this looks like a doozie.
10:51 Rx
Last night I thought I would scale this up to 135# and still finish sub-10. My body said otherwise at 5:30 AM. I almost got myself into a hairy situation on the 10th climb when my grip was giving out, so pace those!
I think some of the afternoon/evening hard rolls will do this sub-10 for sure.
Oh, and make sure you foam roll your t-spine (back, between the shoulder blades) beforehand!
11:45 rx
Great job all on the rope climbs today ladies and gents!!! I would love to see more WODs with them but that might just be this guy’s opinion.
Im jealous. This workout looked AWESOME. I am really missing being able to do these WODs and the programming has looked freaking awesome. Missing the 5:30 crew, but great job guys.
Last night:
12 x 200m run, 90 seconds rest
hold splits within 3-5 seconds.
37, 38, 36, 37, 37, 37, 37, 37, 39, 36, 37, 35 seconds
Lost some time trying not to slide out while making the turn in the rain. It was also really tough to see the line and I overran it quite a few times.
5:30AM
Did all 10 rope climbs but scaled thrusters to 95#. Did the hang cleans at 115. 16:09
Proud of my first full rope climb today. I have some roughed-up patches on my legs reminiscent of rugby days, which is always nice. Did 1 full/6 partial climbs for the metcon; thrusters and hang cleans @ 70 lbs. 14:47
May want to consider bringing your old/dingy sneakers for this one – mine got torn up a bit this morning on the slide back down the rope.
17:13 rx
18:39 with 6 rope climbs and 83# for thrusters/HPC. I so wanted 10 climbs but my forearms locked up like arm boners and it was getting unsafe. Next time!
I loved that workout it kicked my ass. It took me longer to recover then the actual workout. I should have attempted rx.
Can you enter wodify results at home? I was a bit distracted nursing my rope burns and forgot
Here you go, Jeff.
https://app.wodify.com/wodify/Login.aspx
11:26 Rx
) After 5 days off, this was an awesome WOD to come back to. I LOVE ROPE CLIMBS!!! Monkey in the house.
I knew going in the thrusters would take me the longest but I’m happy with my time. Thanks to Colleen for counting down my rest for me (cause I would’ve given myself a little longer …
Kara – good job with the rope climbs, in fact that’s pretty awesome. Just saying
Hehe.. ‘Arm boners’ is the best CrossFit colloquialism I’ve heard in a looong time.
I just LOL’ed at “arm boners” and will continue to do so every time it pops in my head. Leave it to Kara to come up with such a gem!