WOD:
3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.
__________________________________________________________________________________________________________
ICE Training
4 rounds of:
400m run for time
Max ring dips in 400m run time
Power clean using ring dip reps for time (M-135lbs, W-95lbs)
Rest 3 minutes b/w rounds.
Post slowest run time, total ring dips, slowest power clean time.
Thank you Shanna for coaching a great workout yesterday. If it hadn’t been for you, I would have just warmed up and watched Brad do the WOD. I’m glad I jumped in there and stuck to it.
Thank you guys. Everyone associated with the gym has been great and I look forward to returning to Crossfit Asheville.
ooooooo…i like the green monkeys!
Results for “Alex”
Listed in order of rounds as: Run Time/#dips & thus # of power cleans/time for power cleans. Note weight used for power cleans is listed next to name. My apologies if I mess up weight used and for those who I do not know your weight.
Tom PC@115lbs
1:10/16/1:32
1:23/16/2:17
1:28/12/1:08
Rustan PC@115lbs
1:07/22/2:22
1:13/17/2:14
1:17/13/?
Matt B. PC@40kg/88lbs; band ring dips?
1:17/21/2:07
1:25/17/1:55
1:26/10/0:38
Charley, band dips
1:18/20/2:14
1:33/15/2:03
1:37/?/1:38
Tamara, band dips
1:26/13/2:00
1:38/12/2:06
1:41/11/2:23
Lauren, band dips
1:18/12/3:45
1:20/15/1:56
1:26/12/1:01
Randy, 115lbs PC
1:13/21/1:46
1:14/20/2:00
1:16/17/1:16
Mike, 115lbs PC, band ring dips?
1:20, 17, 1:36
1:21, 16, 1:54
1:33, 15, 1:24
Dale, 95lbs? PC
1:17, 18, 1:56
1:17, 14, 1:49
1:19, 10, 1:02
David, 115lbs PC, band ring dips
1:35/16/1:57
1:40/16/1:24
1:34/9/0:54
Kate, band dips
1:56/18/1:51
2:02/17/1:14
2:05/17/1:05
Dawn, band dips
1:36/16/1:53
1:35/14/1:26
1:33/11/1:02
Edwin, 95lbs?
1:02/16/2:11
1:06/10/1:08
1:09/10/1:02
Steven, 115lbs
1:03/10/1:56
1:19/8/1:37
1:25/6/0:38
Shaye, band dips
1:40/15/1:45
1:37/13/1:37
1:43/11/1:29
MCK, band dips
1:40/10/1:05
1:37/14/1:43
1:42/16/2:09
Emily, 400m row, push-ups
1:50/16/1:28
1:52/18/2:03
1:49/17/1:47
Kelly, band dips
1:08/20/2:17
1:16/15/1:43
1:26/15/2:38
Brent, 115lbs PC
1:05, 11, 1:50
1:10, 10, 1:51
1:12, 8, 1:20
Heather, band dips
1:26, 26, 1:55
1:45, 21, 2:13
1:45, 16, 1:35
Casie, band dips
1:43, 20, 0:57
1:59, 25, 2:06
1:50, 17, 1:45
Kristine, band dips, 300m row
1:31, 10, ?
1:28, 8, 0:54
1:30, 5, ?
Shalene, 42lbs, 47lbs, 52lbs for PC (moved up each rnd), band dips
1:52, 22, 1:21
1:50, 20, 1:50
1:46, 23, 2:12
Lauren H. 400m row, 75lbs PC, band dips
1:36, 13, 1:51
1:31, 8, 1:42
1:40, 15, 2:55
Steve K. 135lb PC
1:45, 18, 3:15
1:42, 15, 3:03
1:58, 14, 2:10
Anna, 76lbs PC, band dips
1:32, 18, 1:52
1:39, 16, 1:42
2:02, 19, 2:19
James, 65lbs PC, band ring dips
0:58, 13, 1:34
0:58, 8, 0:59
1:03, 9, 0:59
Steve, band dips, squatsx2
0:59, 16/32, 1:12
1:05, 15/30, 1:05
1:19, 15/30, 1:27
Robert, 115lbs
1:02, 15, 1:47
1:11, 12, 1:26
1:38, 12, 1:25
Garnet, 95lbs?
1:06, 11, 1:09
1:16, 11, 1:20
1:30, 12, 1:18
Angel, 65 or 75lbs?, band dips
1:23, 19, 1:52
1:28, 20, 2:13
1:45, 17, 1:23
Jim 115lbs?
1:30, 26, 1:57
1:38, 13, 1:06
1:38, 14, 0:51
Alex, 135lbs
1:00, 20, 2:44
1:05, 15, 2:14
1:06, 12, 2:05
1:00, 12, 1:51
Corey, 135lbs
1:04, 22, 2:00
Daniel, 135lbs
1:07, 15, 2:19
1:25, 14, 2:22
1:30, 11, 1:14
1:28, 11, 1:48
John, 135lbs uneven, band ring dips
1:24, 21, 3:04
1:33, 19, ?
1:44, 13, 2:19
1:30, 15, 2:05
Laura, 75lbs rnd 1, 89lbs2-4, band ring dips
1:24, 17, 1:20
1:27, 18, 2:06
1:27, 19, 2:56
1:26, 16, 1:25