2015 January 24 WOD

Posted: January 24, 2015 in Uncategorized
Metcon – Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to September 20, 2014

  1. Nickhayes says:

    Prewod 1k row 5:17/52c

    WB 59
    SDL 32
    BJ 36
    PP 34
    ROW 38
    Rx’d 199

    Postwod 1k row 5:13/53c

    Prewod 1.5k row

    WB 58
    SDL 43
    BJ 33
    PP 57
    ROW 31
    Rx’d 221

    Postwod 1k row

  2. bigdolan says:

    248 rx

  3. MarkDGoff says:

    247 rx weights

  4. Justin Harrison says:

    310 rx

  5. Kate says:

    246 RX
    Mobilized before the WOD

  6. Ashleigh says:

    4.09 mile run in 38:54 (9:39 pace), abs

  7. Bobby says:

    Pre WOD: yoga
    FGB: 336 RX’d – started with Box – all step ups.
    Thanks Mike for keepin me going!

  8. Lucas Holland says:

    339 rx

  9. Marcia Jo says:

    Everything rx except wall balls, did 10#.


  10. Robert says:

    238 rx! Whoop

  11. stefgatlin says:

    278 Rx PR
    Glad that’s done and hope to not see it again until 2016! Thanks for being my cheerleader, Kate! You’re awesome!

  12. Jess says:

    243 rx’d and PR!

  13. John Phillips says:

    55lb bar
    15lb ball

  14. JCC says:

    252 Rx’d

  15. Sara M. says:

    Mod “Fight Gone Bad”
    Jump Squats w/ 14# ball – 30/21/23
    53# walking lunges – 14/12/12
    Box Jumps 20″ – 18/17/15
    Sit ups – 26/24/25
    Bike calories – 9/8/8

    Total – 262

    May or may not have tore up my shin for the first time ever…. 😕

    Definitely feeling those weighted lunges!🔥

    Post WOD
    Weighted pec PT mobility
    Pec PT stretches (home)

    • Sara M. says:

      Box jumps = step ups (since I tore my shin on rep 4! These legs have been put to good use these past few weeks with all the mod wods… Didn’t know they’d give out on me mid-jump…😝 lol!)

  16. luke says:

    340 (106/116/117) – paced too much in first round

  17. Shea says:

    289 Rx’d PR (by 1 rep-I’ll take it!)
    ML-thanks for the push!

  18. Sara M. says:

    Tip of the day:

    After yesterday’s & today’s modified wods, two days of walking lunges (weighted today), my glutes are feeling the burn! 🔥 Most definitely feeling it!

    So I’ve been searching for a good new stretch to help get the tightness out… And came across this video. It’s a variation of the “pretzel” stretch. Just adds a bit of twist to it… I followed the instructions and man! I can really tell the difference! It was a nice deep stretch (not painful). Less tightness/soreness immediately afterwards. Definitely going to have to keep doing this stretch… May just become a daily thing!

    Just thought I’d share for anyone else that may be experiencing tightness/soreness of the glutes… It’s definitely worth a try! It worked for me…👍


  19. MaryLawson Day says:

    Mobility preWod ankles/shoulder
    Modified for R shoulder
    Either 307 or 317 (doesn’t seem too important when so modified)
    Sq jump to ball
    103# DL
    20 BJ/steps
    Push press (25#L, 10#L)
    Air dyne

  20. MaryLawson Day says:

    Tip of the day fr me:
    Shredded beef from Tulum. I eat it by the tub. Tastes just like your grandmas pot roast. I order mine lean and no au jus!! Perfect.
    Also, chopped up all my fresh veggies real small (carrots, peppers, broccoli, onions, tomatoes) and mixed with Kate Wrens paleo ranch. Super yum!

  21. jks says:

    PP 55# 30/15/15
    Row 14/12/10
    WB 15# 22/16/15
    SumoDL 55# 19/12/12
    BJ 20″ 16/14/15

  22. Brandy says:

    229 rxd. Wish I had scaled. I think would have got more work in. Definitely not a PR… But I was not expecting one.

  23. jkeel 40/5'9/175ish says:

    Started on PP…

    PP: 51/30/36
    RW: 16/15/13
    WB: 25/20/20
    SD: 20/20/20
    BJ: 25/25/20

    Total: 356 PR!

  24. Tanya Favara says:

    296 rx’d.
    11 under my pr from 4/14

    PP 34 24 21 = 79
    Row 9 11 10 = 30 damper 6.5
    WB 20 18 18 = 56
    HP 18 18 16 = 52 w/KB
    BJ 27 25 27 = 79 Steps

    Started w/ PP.
    Row next & paced it to save more for next 3 mvmts. Good strategy Jennie.

  25. stefgatlin says:

    Sunday morning run – 4 miles 8:52 pace

  26. Bryce Miller says:

    I’ve been experimenting with my dehydrator again… and I am excited about what is up for tomorrow! Dehydrated grapefruit, strawberries, and apples! All you do is clean the fruit, slice it into even slices and lay it out on the racks so the air can circulate around the fruit slices, and dry to desired texture. I like the fruit a little chewy! What a great paleo friendly snack!

  27. Jennie says:

    Made up on Sunday

    Started at SDHP
    SDHP-28/23/19 (KB)
    301, 34 point lifetime PR!

    Experimented with “going easy” on the rower intentionally saving gas for WB (more points possible). Seemed to work really well.

    Hamstrings pretty tight today so I might could have got 5-10 more reps if not sore, but I’m ecstatic to still PR after 7 years of CrossFit!

    Good day.

  28. Blake Taylor says:


  29. Kim says:

    @home 1/26
    WB@10# 20/18/20
    SDHP@35# KB 23/20/20
    Box 20″ 20/20/20 steps
    PP@45# 20/23/23
    Row (stupid air rower) 4.1/4.5/4.2 stupid

  30. Cara says:

    241 scaled

    10# WB: 13/16/13 = 42
    35# SDLHP: 30/20/20 = 70
    20″ Box Steps: 20/20/19 = 59
    45# PP: 16/12/10 = 38
    Row: 12/10/10 = 32

  31. […] Compare to January 24, 2015 […]

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