2015 January 19 WOD

Posted: January 19, 2015 in Uncategorized
Metcon (18 minute time cap, intended sub 12)

Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

Barbell Conditioning

9 Power Snatches (135/95)
15 Power Cleans (135/95)
21 Jerks (135/95)
Max Reps of OHS (135/95)
Score is number of OHS

Think this through before starting. Just to be able to get to ONE overhead squat, you would have to maintain 1 rep every 4 seconds for a full 3 minutes. We’re looking for EXTREME output here, not a struggle bus on every rep because the weight is too high for your current abilities.

Strength – Time/Energy Permitting (last priority today)

2×10 Back Squat

  1. n2792m says:


    Barbell conditioning:

    Back squat-105#

  2. JCC says:

    Metcon. 11:13 75#

    No time on amrap only got 8 into the PC.

    2×10 BS 125#\145#

  3. John Phillips says:

    11:37 65#

    1 OHS 75#

    Back Squat
    2×10 115

  4. bigdolan says:

    75# 14 mins and change

    75#. 8 ohs

    HBBS 165#

  5. Kate says:

    Roasted Brussels Sprout and Zuchinni:

    1 large zucchini, slice in half long ways and then cut into “half moon” slices
    Fresh Brussels sprouts, cut end off then slice in half (amount varies but I usually do about 15-20 whole Brussels sprouts

    Lay on an aluminum foil lined cookie sheet and lightly drizzle with olive oil. Bake at 350 for 30 mins or until the brussel sprouts are golden on the top.

    This is great with chopped bacon on top (if you aren’t going for +4) and with some chicken apple sausage. Heats up great too and it’s super easy! One of our all time favorites

  6. John Phillips says:

    I want to pass on a link that I feel has helped me. A couple of years ago, I was driving down the interstate and heard a sports psychologist on the radio. His name is Dr. Kevin Elko. He has worked with several NFL teams and recently worked with the University of Alabama and Florida State. He has a free newsletter and something that he calls his “Monday Morning Cup of Inspiration.” Monday Morning Cup of Inspiration is a 3-4 minute audio clip that is emailed to your inbox every Monday. I enjoy starting my week with it. This morning he talked about “want to.” He told the story of Robert Konrad, the former Miami Dolphins fullback who swam 9 miles to shore after falling out of his boat in order to survive. Konrad said he visualized his daughters and said to himself that he was not dying here. Real Motivation has a sense of purpose. Whether it is Crossfit, serving a community, being a spouse, or being a parent, what is our “want to?”


    I encourage everyone to check him out.

  7. jks says:

    75# Thrusters & FS
    15# WB
    AMRAP 9 Jerks
    BS @ 165#

  8. Jesse G says:


    Barbell Conditioning:
    All reps done from hang position to prevent repetitive bending of the back. Got through the jerks with 18 seconds left. Setup for OHS and got down into the bottom but lost the weight on the way up. 75# barbell.

    Prewod mobility for back and hips 15 min

  9. MarkDGoff says:

    10:48 75#

    Barbell conditioning
    2 OHS 75#

    2X 10 Back squat at 165#

  10. Robert says:

    MetCon 12:17 @ 75/20

    Barbell Conditioning: 7 OHS @ 75#

    Back Squat: 165/165

    I’m excited to hit close to the intensity targets even tho they’re scaled.

  11. 11:50
    40# thrusters
    40# FS
    10# WB

    AMRAP 15 jerks

    BS 55#, 60#

  12. Bo says:

    Double Tabata 40 sec on 20 sec off for 8 rounds for calories
    15/17/15/16/16/16/17/20 = 132 calories

    2×10 back squat at 315

    Max strict ring dips 16
    Max kipping ring dips 18

    2 min of L sit on rings


    Accessory work for cleans.

  13. Rachael says:

    metcon: 9:23 rxd
    barbell conditioning: 85#- finished the 21 jerks and did not get to any OHS
    back squat: 125/145#

  14. Tanya says:

    did fridays wod, posted there
    15 min mobility

  15. Melanie Ragan says:

    These looked too good not to post!!


    Guest Post: Fudgy Chocolate Tarts
    AUTHOR: Carrie Vitt – Deliciously Organic


    •1 1/2 cups almond flour
    •6 tablespoons dark cocoa powder (such as green and blacks)
    •3 tablespoons maple syrup
    •3 tablespoons coconut oil
    •1/2 teaspoon sea salt


    •1 1/2 cups dark cocoa powder
    •1 cup plus 2 tablespoons maple syrup
    •2 tablespoons coconut oil
    •1/2 teaspoon sea salt
    •20 fresh berries
    1.Pour all of the crust ingredients into the bowl of a food processor. Process until all ingredients are blended.
    2.Spoon a tablespoon of dough into a mini muffin cup and press crust in the bottom and up sides of oiled mini muffin tin (a silicon mini muffin pan works well for this recipe because you can easily pop the tarts out after they’ve been chilled). Repeat with remaining dough mixture.
    3.Clean the food processor bowl and blade.
    4.Place all filling ingredients into the bowl of the now clean food processor. Process until ingredients are smooth.
    5.Divide filling among tarts and spoon over crust.
    6.Place muffin pan in the refrigerator and chill for 2 hours before serving.
    7.Using a spoon, carefully pop each tart out of the muffin tin. Place a berry on top of each tart. Serve cold.
    You can also make four 3-inch tarts using four tartelette pans. I found that these tarts taste better the longer they sit. I think it’s best to make them the day before serving. They keep in the refrigerator for one week.

  16. cherie says:

    10# ball

    OHS 4

    15 mobility

  17. Margaret Everette says:

    Metcon 10:46 15# 4-6# ball
    Barbell conditioning up to 12 jerks 15#

  18. Sara M. says:

    Mod WOD
    Bike for calories
    Front squats (55)
    Wall balls (squat jumps, minus throw)

    Developing a love/hate relationship with the Airdyne! Lol – the biking for calories is a killer!

    No Barbell Conditioning
    Ran 800m for time – 5:05 (ugh! 😲🐢 Suck-a-roo!)
    **ML totally kicked butt on this… Talk about rocket feet!**

    2×10 Backsquats (85#)
    {Maybe could have done 90, but my legs were toasted from the WOD and running! I have to save my lower body as it’s all I can do at this point… Upper body is out of commission for just a little longer.}

    Post WOD
    Pec PT/mobility (using 3lb weights)
    Pec PT stretches (at home)

  19. Jennie says:

    So I have a new love…fish tacos. I could eat them for dinner 3 or 4 nights a week and be happy!

    I pan fry some bacon, crumble and set aside.
    Remove most of grease from skillet, leave a good coating to cook in.
    Add thawed tilapia to skillet, season with chili lime seasoning.
    Flake fish into smaller, bite sized pieces as it cooks. I don’t like it as much when the filet stays whole, not enough flavor in every bite.
    As toppings we use a shredded cabbage blend for crunch, fresh squeezed lime, bacon and fish taco sauce.
    If you can’t find fish taco sauce, the Chipotle Ranch from the produce section of Walmart is great but it’s only a +1 (sugar, dairy, soy). There is a “paleo chipotle ranch dipping sauce” recipe on allrecipes.com if you’re looking for more paleo compliance.
    We serve these on romaine leaves. Our whole house loves them.

    • stefgatlin says:

      Is the chili lime seasoning something you buy or make? Sounds great!

      • Jennie says:

        It’s something I buy. I haven’t been able to find our favorite one in months so right now we’re using one I happened across at TJMaxx. Whatever you do, don’t get the Ms. Dash one, it’s terrible.

      • Jennie says:

        And now that I’m looking online, there’s a million recipes for the chili lime salt online so I will be making some now to suit my taste!

  20. Monte says:


    12 PC 115#

    50 floor T2B

  21. Brandy says:

    55# Bar and 10# WB…Man…I’m still whizzy.

    Barbell Conditioning…5 OHS
    used my 55# Bar…wow! If I wasn’t whizzy before I really was after that!

    Backsquats…rather humbling…115# LBBS for 3×5…I couldn’t do that for 10 in a fow. Just tired and dizzy. And I don’t think I have the strength yet. Ouch…

    So here’s my Tip:

    If you missed Jennie’s Nutrition Class…you missed out. She talked alot about being healthy. She talked about food yes, but that wasn’t her main goal this time. Here’s something that I picked up. She talked about there are three circles…Nutrition, Performance and “Looking Good”. You can’t be in all three at the same time unless well…You are Rich Froning. So that being said. Yes, I am wanting to Look Good. So guess what…My Perfomance isn’t going to be all that it can be. Is that stopping me from pushing myself? No, but it is letting me not beat myself up over it. I am having to stop more. Why? Because I’m trying to make body learn to use Fat as Fuel. Is it hard? Yes! I am not using that as an excuse on why my times are bad or anything but it is reality. Not eating as much carbs for me…makes my performace at CrossFit pretty poor right now. Hopefully it will get better because i am retraining my body. As I get closer to my goal of where I want in weight, I will adjust my diet to where I think it should be. And I know…I won’t be staying in the circle of “Looking Good” all the time. This circle is very hard to stay in forever. You have to give up alot to be in this circle. And I know I am not willing to stay here forever. I just want to be healthy. I want to be around to see my kids grow up. And I hope I am teaching them that if you want something…you have to work for it.

  22. Ashleigh says:

    metcon: 11:15 rx’d

    barbell conditioning: 65# – completed up to one jerk and it hurt too much to continue. HPC.

    strength: 115# HBBS

    post-WOD: abs, 2 mile run, mobility, food

  23. Jennie says:

    2:30 alone

    53# barbell
    14# ball
    8:44 (shouldn’t have scaled so much)

    53# barbell again
    finished jerks with :42 left, back kinked up in all 3 attempts at OHS. Called it a day.

  24. Melanie Ragan says:

    for those of you tracking your food logs on myfitnesspal, here is an easy way to get the combined days to Jennie!! I hope the below link works.

    C:\Users\mragan\Desktop\food log instructions.html

  25. Tim C says:

    Metcon: 10:13, w/ 75#, 20# WB
    Conditioning: 5 reps, w/ 75#
    Strength: 125#x10, 145#x10

  26. Cayce Davis says:

    12:43 35# and 10# ball
    On conditioning got up to 14 jerks w 35#

  27. Kimberley Goff says:

    Made this Friday night. Wasn’t a fan of the dill dip so I used salsa instead (the salsa that Stefanie Gatlin brought to the cams party- World Table Roasted Tomato Chipotle Roja)


  28. Brett Beckham says:

    11:15 I think. #95. Second Wod ended up doing 21 PC then didn’t get through the jerks. Total of 50 reps.

  29. Kate says:

    11:26 RX

    3 min EMOM
    Got to 3 OHS at 65#

    Mobilized this afternoon on hip flexors/shoulders/hamstrings

  30. Dave says:

    Metcon 12:15 65 bar 14 ball
    Amrap 65 bar. Finished at 5 jerks
    No BS

  31. Sara M. says:

    I posted a tip in regards to hitting your daily water goal on the CFJ FaceBook site… But for those of you who don’t have FB, I’ll repost it here. 🙂
    For those struggling to get their daily hydration… Here’s a tip: create a “water bomb” that’s labeled with times of the day that you need to have it down the hatch! Really helps to pace out your day…

    I posted a pic on FB of some of my old water bombs I’ve done in the past by reusing the big Smart Water bottles. It’s helpful when struggling to get the high quality H2O in! 👍

    Since pics can’t be posted here, here’s a link to an example: (adjust accordingly to your goals)

    ** 2+ years ago, I switched to drinking only water (with an occasional hot chocolate). I remember feeling like I had to force water down my throat when I first started…. Ugh! So, I can sympathize with y’all who might be struggling! But I decided to consciously make a decision to have 1 tumbler full gone by 11am and my 2nd down by 4pm and my 3rd by bed time. I hadn’t heard of the “water bomb” concept at that time… But I basically did the same thing without knowing! And it worked! You start to crave it after a while… 😉 Just a little personal tidbit **

  32. Elisabeth says:

    35# thrusters
    35# front squats
    10# wb
    Amrap only got through to 11 jerks

    Back squats: 93# 83#

  33. Bobby says:

    WOD: 8:07 RX’d

    AMRAP: 5 OHS @ 95#. Did 25 extra OHS afterwards so I didn’t have walk home.

    BS: 10 @ 245# + 10 @ 225#

    • Bobby says:

      Yoga and mobility for twenty-30 minutes with Sophie and Elisabeth.

      Here is a very helpful video by Kelly Starrett on mobility WOD talking about low back tweak fixes… Especially dealing with the SI joint… I found it VERY helpful. I have had SI joint tightness on the right side in the past and these excersizes have helped me.

  34. Lucas Holland says:

    Double tabata row 8rds – 136 cal
    metcon – 7:36 rx’d
    13 reps back locked up so I did not finish
    bs 2×10 @ 275
    Strict ring dips – 17
    Kipping ring dips – 11

  35. Jess says:

    Metcon: 10:33
    45# bar
    14# WB

    Barbell conditioning:
    10 OHS
    45# bar

    15 mins hip mobility and stretching

  36. Melanie says:

    Metcon (18 minute time cap, intended sub 12)
    21–15–9 COMPLETED in 13:58
    Thruster (45)
    Front Squat (45)
    Wall Ball (10)

    Barbell Conditioning
    AMRAP 3: made it to 1 jerk
    9 Power Snatches (65)
    15 Power Cleans (45)
    21 Jerks (45)

    Ran/walk the loop

  37. Bryce Miller says:

    15 min
    Thruster (65)
    Front Squat (65)
    Wall Ball (15)
    2 rounds plus 4 thrusters.

    • Bryce Miller says:

      Personal goal and advocate for sleep….
      One of my goals for this fitness challenge is to reduce if not forever rid my life of my “moobs”.

      One of the components of this process is stress…

      Have sound sleep
      Disturbed sleeping patterns and irregular sleeping cycles can also contribute to the enhancement of cortisol levels and therefore reduction in testosterone levels inside a man’s body. Make sure that you get at least seven hours of sound sleep every day.

  38. Matt Z. says:

    2 x OHS @ 135
    275/300 2×10 LBBS

  39. Brett Christensen says:

    @ Camp Shelby
    10 rounds of
    12 burpees
    12 pull ups. all unbroken

  40. Shea says:

    Metcon: 10:37 Rx (15# ball)
    AMRAP 3: 3 OHS @65#

  41. Wilks says:

    13 OHS @ 75#
    2×10 back squat @ 165#

  42. Patrick M says:

    12:11 45lb,14lb wb
    ohs 0
    15min of mobility

  43. Kim says:

    Metcon: 11:33@45# &15#
    Barbell: 6 OHS @45#
    Rest of class = mobilizing

  44. Megan says:

    8:41 rxd was pushing for sub 9 happy I finished under

    Second part @ 65# 3 OHS this was terrible I couldn’t feel my arms had plenty of time to get more just wasn’t happening bar overhead felt like 100#

  45. Elisabeth says:

    I make these muffins all the time and they are our favorite! I think they would only be considered a +2 though because of the coconut sugar:
    Paleo Gingerbread Muffins
    1/2 cup coconut flour
    1/2 cup tapioca flour
    1 teaspoon baking soda
    2 teaspoons powdered ginger

    • Elisabeth says:

      And since I hit comment too soon here is the rest lol
      1 teaspoon ground cloves
      1/2 teaspoon ground all spice
      1/2 cup grassfed butter, melted (or coconut oil)
      1/4 cup coconut sugar
      1/4 cup molasses
      4 eggs
      1/2 cup unsweetened Apple sauce

      1 Preheat oven to 350. Line a standard muffin tin with paper liners
      2 In large bowl, whisk together coconut flour, tapioca flour, baking soda, and spices.
      3 In another large bowl, whisk together butter, coconut sugar, and molasses. Whisk in eggs one at a time, making sure each egg is throughly mixed in before adding the next. Whisk in applesauce.
      4 Mix dry and wet ingredients together and then fill the lined muffin cups about 3/4 of the way up with batter
      5 bake until muffins are golden brown, about 20 minutes. I always check with a toothpick to be sure
      Enjoy! 🙂

  46. Heather M says:

    11:25 (33)(10)

    3 OHS (25)

    2×10 Back Squats (55)

  47. Bill B says:

    13:20 (65#, 10#)

    3 OHS (PVC)

    2 x10 Back Squats (65#)

  48. MaryLawson Day says:

    Still resting R arm
    Db thrusters 35# L arm, 10# L
    FS fr rack 65#
    Walking weighted lunges #25 lb each arm
    800 m run 3:18 to beat last weeks time
    2×10 BS #125
    Mobility 5 min roll at Cfj, 10 min stretch at home

  49. Gerrell says:

    8:13 14-10-6

    20 OHS PVC
    2×10 65#

  50. Timothy Humphries says:

    14:15 @75#
    38 reps @65# AMRAP

  51. Justin Harrison says:

    Metcon- did tues 1/20
    11:29 Rx

    AMRAP 3: 5 OHS 95#

  52. […] 10 minutes to complete 2×10 Back Squat Compare to January 19, 2015 […]

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