2014 December 26 WOD

Posted: December 26, 2014 in Uncategorized

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Metcon

21-15-9
DeadLifts (275/185)
Box Jumps (30/24)

Technique/Strength

6×2 Pausing “Rock Bottom” Front Squats (95/65) – hold each rep for :30 seconds

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:29/106c

    6:25
    135#
    20″ box steps

    5 rft
    5 push-ups
    10 sit-ups abmat
    15 jumping jacks
    3:45

    Postwod 2k row 10:24/107c

    Seth
    Prewod 2k row

    6:50
    135#
    20″ box jumps

    5 rft
    5 push-ups hand release
    10 2&4 10# med 1,3&5 sit-ups abmat
    15 jumping jacks
    4:38

    Postwod 2k row

  2. Lucas Holland says:

    Metcon – 6:59 at 315 dl and 30in box
    6×2 rock bottom fs rx’d
    100 ghdsu for time – 6:15

  3. Bo says:

    6:40 315lbs, 30 inch box
    Extra work done

  4. Brett Christensen says:

    @ CrossFit Mechanix
    Strength:
    5 LBBS @ 50% = 175 lbs
    500m row
    5 LBBS @ 60% = 210lbs
    500m row
    5 LBBS @ 70% = 240 lbs
    500m row
    Metcon: 6 RFT @ 55% of 1 RM Strict Press
    5 strich press
    7 OHS
    9 DL “flashing fingers” at the bottom (not TNG, but release and regrip at the bottom then pull the next rep)
    Total time: 6:58 Rxd @ 95 lbs all SP & OHS UB & w/out dropting the bar.
    It was a small class but a good box.

  5. Boxx (aka the newest Tim) says:

    9:39 205# 24″box

    10 sec holds @ 65#

  6. MarkDGoff says:

    Metcon
    7:53
    205#
    24″ box jumps

    technique
    65# x 2 at 30 sec
    65# x 2 at 20 sec/ 10 sec
    65# x 1 at 10 sec

  7. Jesse G says:

    6:21 (compares to 9:36 on 6/27/14 at same weight)
    205 DL (21 UB – 7/4/4 – 5/4)
    30″ box

    Rock-bottom FS
    4×2 @ 65#
    30 sec / 30 sec
    30/15
    20/20
    20/20

  8. Dave says:

    Metcon 7:14
    135 DL
    15″ BJ

    Rock bottom FS 75#

  9. Tim C says:

    WOD: 6:25. DL 205, 24″ box.
    Rock Bottom FS 95 x 3, 75 x 3.

  10. Kim says:

    7:30
    75# power cleans
    24″box steps
    1st set @53# then dropped to 45# for 5sets -all 30 second holds.

  11. Jennie says:

    5:30 WOD
    145# (55% of last 1RM, probably 60-65% of current 1RM)
    24″ (jumped 1st 9 of each round, stepped rest)
    5:54

    Pause with 45#, 3X2 @ full 30 seconds

  12. Bobby says:

    WOD: 7:59 @ 245#
    FS: 2×2 for :30/:30, 4×2 for :30/:20. 1 set at 95# the rest @ 75#

  13. John Phillips says:

    7:12
    165 lb deadlift 24″ box

  14. Luke says:

    “fastest mile in jackson” race this morning – 5:33

    metcon – 5:22

  15. jks says:

    7:38 205# 24″ box
    65# FS w hold

  16. Shea says:

    Metcon:6:28 @155#/24″ box jumps
    6×2 FS w/30″ pause on all-64#x3/55×3

  17. 6:35 @ 225#

    Technique work at 95#

  18. Wilks says:

    7:39
    225#
    30″ box

  19. […] 21-15-9 DeadLifts (275/185) Box Jumps (30/24) Compare to December 26, 2014 […]

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