WOD # N.016: dumbbell shoulder press, pull-ups, ring dips

WOD from Reebok CrossFit Louvre, Paris

3 rounds for time:
30 dumbbell shoulder presses, 10#
20 strict pull-ups, red-band
10 ring dips

BUY-IN:  400m run + 3 rounds of 10 ring rows and 10 push-ups

WOD:  15 minutes cap, 2 rounds + 30 presses + 2 pull-ups
Pull-ups were done in sets of 5-7
dips 7-3, 5-5
shoulder press 20-10, 10-10-10, 10-10-5-5

CASH-OUT:  41 burpees in 3:00 minutes

Great WOD but totally killed the arms.   as they were supposed to be strict.

WOD #N.014: 400m run, dips, KB swings

WOD from Reebok Crossfit Louvre, Paris

3 rounds for time:

400m run
40 Ring dips (with red band)
40 KB Swings 1 pood

BUY-IN:
Mobility + 800m run, then 3 rounds of 10 push-ups + 10 sit ups + 10 back extensions + 10 SDHP

WOD: 25:30

Dips were absolute killer.  Used the red band so that I could attempt to complete the WOD.  Got to 25′ time-cap with 10 KB swings to go.

CASH-OUT: stretching and recovery

WOD #233: Chipper

Scaling from BrandX.

Pack:

For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 24-inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 15 pound ball
10 rope pull-ups (instead of 1 rope climb ascent)

BUY-IN:  2x 400m run + 10 12kg KB swings + 10 11# wall balls

WOD:  12:34, PR by 1:38 compared to last time at 14:12

CASH-OUT:  4 x 15 second handstand hold with chest against wall

For some reason, I thought I did this in about 10 minutes the last time, so I’m glad I got the time wrong and got this PR!  I did ring dips this time, heavier wall balls (1kg more) but the KBs were only 1pood, instead of 1.5.  My breaks were as follows:

• DUs 5-10 (just a bad start. I could have gone for 15 in a row in the second set easy)
• ring dips 10-10
• K2E 10-5
• HSC 5-5-5
• back ext 10-10
• wall ball 10-10
• rope pull-up 5-5

WOD #216: Squats, pull-ups, ring dips

From BrandX.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

BUY-IN:  500m row, 10 burpees, 400m run, 10 burpees

WOD:  A whopping 18:42, as Rx’d

CASH-OUT:  1 mile jog

And here I was thinking I could do this in twice the Big Dawgs times, so 12 minutes.  Not even close!  Ring dips were by far the most difficult, and I was able to string only 2 together halfway through the first set, but all legit.  Pull-ups were broken up in 5s after the initial 28-10 for the first set, initial 15 for second set, and initial 10 for third set.  Next time this comes up, I’m gunning for sub 15.

WOD #182: Elizabeth

“Elizabeth” Pack
21-15-9 reps of:
Power Clean 95#
Ring dips

BUY-IN:  3×10 CFWU (3×5 dips)

WOD:  10:25
broken all over the place

CASH-OUT:
3 rounds
150m run
20 6kg wall balls
20 sit-ups

Wow, that was truly exhausting.  I don’t usually pick and choose WODs, but rope climb for our crew of 7-8 guys just wasn’t logistically possible, so we reverted back to the earliest WOD that we could do in such a big group and in a cramped space, so “Elizabeth” it was.  Glad to see that my form was OK for the power cleans (only the last few of the second set seemed dubious).  I was actually able to get the bar to land on my chest just underneath the neck, and I have the red marks to prove it.  Next time, I’ll attempt a lower weight but do a regular clean.  The warm-down was just brutal.  I made sure to go full ROM on the wall balls to really stretch out the legs and back