2015 March 30 WOD

Posted: March 30, 2015 in Uncategorized
Strength

10 minutes to complete 2×10 Back Squat
Compare to January 19, 2015

Conditioning

“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats (165/115)
10 Burpees
Compare to July 22, 2014

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:26/106c

    Back squats
    115#/135#

    9:09
    Purple band pull-ups
    95# fs

    Postwod 3k row 15:22/161c

    Seth
    Prewod 2k row

    Back squats
    115/135

    6:42
    Pull-ups
    135#

    Postwod 3k row

  2. bigdolan says:

    225, 275

    8:56
    165#, jumping pu’s

  3. bigdolan says:

    38 sec faster

  4. Kent says:

    2 reps LLBS: 75/105/135/165

    WOD: 9:16
    75/75/95 (slight pull in left hamstring)
    2 kipping/ 8 jumping pull ups each rd.

    post: 60 Sit-ups as: 25/15/10/10

  5. jks says:

    165# LBS
    13:28 KPUs / 95# FS

  6. Kate says:

    Drop in at Conflict Crossfit – Gainesville, GA
    DL:
    10, 50% 145#
    10, 60% 175#
    6, 70% 205#
    4, 75%. 220#
    2, 85% 251#

    Metcon:
    200 M run buy in
    3RFT
    15 20# walking lunges, 15 WB, 15 Box jumps, 15 push up, 15 T2B
    200 M run buy out
    17:11

  7. 2×10 BS 65/85

    Conditioning
    7:54
    RR
    65# FS

  8. MarkDGoff says:

    Back Squats
    1 x 10 @ 135#
    2 x 10 @ 165#

    Metcon
    7:42
    Some c2b, rest pull-ups
    135# front Squats
    burpees

  9. Justin Harrison says:

    8:30 Rx

  10. Rachael says:

    Metcon 10:?? (tried to get my chest to bar with normal grip rather than reverse grip, but only about 1/2 actually touched; all singles)
    2 x 10 BS: 140# and 150#

  11. Tim C says:

    Back Squate
    1×10 155#
    1×10 165#

    Metcon:
    8:35; 115# FS, chin over bar pull ups, kipping.
    (previous time 6:52, 95# FS w/ PUs off box)

  12. Tanya says:

    3.6 mi run w/ Shea. Easy pace. I didn’t time

    9:34 95# C2B-had to repeat 2-3 reps rd 2, 1 rep rd 3

  13. Groves says:

    185/215 FS PR. Up from 165×2 in January. That was after strength and a MetCon so Im not sure it’s an accurate comp.

    MetCon: 11:25 1/2 RX 1/2 @ 135. All c2b singles.

  14. Elisabeth says:

    BS #115

    9:31
    #65
    RR

  15. Lucas Holland says:

    2×10 back squat @ 275,285
    7:15 rx

  16. Shea says:

    Trying to work out soreness from 15.5…
    3.6 mile run w/Tanya
    “satan’s Whiskers” 8:50 w/70#, C2b-strung 2 together a few times today–that’s a first! Still hacking.

  17. Gerrell says:

    Strength:
    1×185, 1×205

    Conditioning:
    9:47
    Chin over bar
    115#

  18. Timothy Humphries says:

    Strength: 185# FS

    MetCon: 9:45 @115# Too light but playing it safe on the knee.
    C2B
    Burpee no jump

  19. Cayce Davis says:

    Back squats w53# 1×10, 63# 1×10
    Finished metcon in 8:45 did RR, 53# for front squats. Got 3 PUs
    Post WOD worked on GHD sit ups and back ext 2 x 10, PU’s.

  20. Cara says:

    75# front squats

    14:36
    Started with front squats
    65# front squats
    Kipping pull-ups, just chin over bar

  21. Barbara Beiter says:

    Strength
    2×10 Back Squat. For 10 minutes. 17#

    “Satans Whiskers”
    3 RFT
    10 C2B pull ups (RR)
    10 Front Squats (27#). [Thought I had 45#, bummer]
    10 Burpees

  22. Ashleigh says:

    strength: 3×10 @ 115# – worked on not bottoming out, keeping tension at just below parallel

    WOD: 8:28; all C2B, 95#

  23. Bobby says:

    Redid 15.5: 11:17… Improved from 12:59 on Friday. Very happy with my first open! Still learning how to pace, and learning my body’s limit… I paced a little too much I think today trying to breath but over all I’m happy with it… Ready to get fitter this year!

    2×10 BS: 225# (these felt aweful!)

  24. Bob says:

    Strength:
    185×10
    205×10

    Conditioning
    7:53
    115#
    Strict pull-ups
    Subbed sit-ups for burpees

  25. Dave says:

    1 x 10 @ 115
    1 x 10 @ 145

    10:30 FS 75

  26. Melanie says:

    Road 15 min on the bike pre wod

    3 RFT: 9:15
    10 Ring rows
    20 lunges
    :30 sec plank

  27. Megan says:

    125# 140# fekt good
    10:08 RXD
    C2b felt great did 3 sets of 3 + 1 every rd with alternate grip first time to string that many c2b

    Front squats I took to many breaks

  28. Bill B says:

    Back Squats
    1 x 10 @ 125#
    2 x 10 @ 145#

    Metcon
    8:34
    1 rd jumping PU, rest RR
    95# front Squats
    burpees

  29. Kim says:

    Strength 83 & 93#
    “Satan whiskers”
    12:20
    Rd 1&2: 5 strict pullups with reverse grip, little kick to get c2b/5 ring to chest with feet parallel.
    Rd 3: 10 strict pullups w/reverse grip and little kick at end to get c2b
    83# FS

  30. Monte says:

    HBS 155#x10, 165#x10

    7:55
    125# FS

  31. Joy says:

    2×10 BS 53#

    “Satan’s Whiskers”
    3 RFT: 7:29
    10 C2B Pull ups: RRs
    10 Front Squats: 38#
    10 Burpees

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