2015 May 15 WOD

Posted: May 15, 2015 in Uncategorized

We will be open for one WOD on Memorial Day, Monday, May 25th at 10:00. If there is a huge demand, Tanya could also open for one zombie crew WOD for those who have to work. Let us know!

Strength

Front Squat – Go every 2 minutes
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible

Metcon

Five rounds for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24/20)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds between rounds

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Comments
  1. Gerrell says:

    Strength:
    115,135,155,165,185,205,185

    Metcon: 179 20″, 30#

  2. Jesse G says:

    Front Squat
    145×3
    165×2
    175×1
    185×3
    195×2
    205×1
    205×3 (matched previous 3-RM)

    MetCon – 153 total reps
    Ring dips – 12/11/10/11/10 – 54 reps
    25″ Box Jumps – 13/15/12/13/15 – 68 reps
    50# DB Snatch – 6/6/6/6/7 – 31 reps

  3. Justin Harrison says:

    FS- 185, 205, 225, 245, 265, 275(PR)
    245×3

    Metcon- 138 reps, 70# DB snatch

  4. Groves says:

    FS:
    3×155
    2×175
    1×195
    3×205
    2×225
    1×235
    1×245

    Metcon: 180 RX @ 50# DB

  5. jks says:

    FS 135×3/145×2/155/165×3/175×2/185/175×3
    Metcon 162
    BxDps for RgDps 13/13/14/14/14
    BxStps 24″ 10/10/11/10/10
    DB 30# 7/8/9/9/10

  6. Cara says:

    FS: 65/75/80/85/90/95/95

    Metcon: 163

    Push-ups: 12/13/12/14/13
    20″ Box Jumps: 11/12/11/12/11 Finally jumping on the box!
    20# DB Snatches: 7/8/8/9/10

    Added a little aggressive dancing here and there. 😉

  7. Kent says:

    FS:
    75# x 3
    95# x 2
    115 x 1
    135 x 3
    155 x 2
    165 x 1
    165 x 3 (3 rep max PR).

    WOD: 125 total.
    1 Ring dip each rd then push-ups; 24″ box steps; DB snatches: 10# x 4 rds; 15# 1 rd.

  8. FS
    3 @ 75#
    2 @ 80#
    1 @ 85#
    3 @ 85#
    2 @ 90#
    1 @ 95#
    3 @ 90#

    METCON 153 total reps
    Ring dips/push ups 10/8/9/9/9
    Box step 16″ 12/12/12/12/12
    DB snatch 15# 9/9/10/10/10

  9. Lucas Holland says:

    FS – 205/235/250/265/285/300 (previous pr)/ 275 for 1
    metcon – 195 reps 70# db
    RD – 20/15/15/15/15/13=78
    BJ – 12/12/14/13/16=67
    DBS – 10/10/10/10/10

  10. Wilks says:

    FS – 155×3/175×2/205×1/225×3/235×2/250×1/235×3
    Metcon: 179 reps – 50#db

  11. MarkDGoff says:

    Strength
    3 × 155, 2 × 175, 1 x 185
    3 x 195, 2 x 205, 1 x 225
    3 x 205

    Metcon sub due to shoulder
    Sit-ups 18/17/19/18/21 = 111
    BJ 24″ 10/10/11/10/12 = 53
    FS 135# 9/9/8/9/10 = 45

    Total 209 reps

  12. Dave says:

    FS up to 145 3-reps
    DS 7 across
    RD 6 across
    BJ 9 across

  13. Bo says:

    BS 235/265/295/300/320/335/325
    233 reps with 50lb DB

  14. Marcia Jo says:

    Strength:
    85/100/105/110/115/140/125
    (Felt good and went for a 1 rep max in there and got it!! 140# PR!!)

    Metcon: 190
    Push-ups
    20# DB

  15. Nichole Dyer says:

    Strength front squats
    53/63/73/83/93/103/103

    Metcon-5rds
    156reps
    Push-ups for ring dips
    16 in box jumps
    10lbs alternating DB Snatch

  16. Bill B says:

    Strength
    FS 115/135/145/155/165/185/155×3
    185 PR!

    Metcon
    RD 55 toes on ground
    BJ 56 20″
    DBS 56 30#
    167 reps

  17. Brett Christensen says:

    FS: 205/235/250/265/285/didn’t get the last single @ 95 %/245 for the 3.
    Metcon: 169 w/ 70lb DB

  18. Barbara Beiter says:

    Front Squat – Go every 2 minutes
    *Set 1 – 3 reps @ 65%. =33#
    *Set 2 – 2 reps @ 75%. = 40#
    *Set 3 – 1 reps @ 80%. = 50#
    *Set 4 – 3 reps @ 85% = 55#
    *Set 5 – 2 rep @ 90% = 55#
    *Set 6 – 1 rep @ 95% = 55#
    *Set 7 – 3 reps @ as heavy as possible. = 45#

    METCON
    5 round max rep
    Box dips. Total 59
    Box steps 18″. Total 51
    DB snatch 10#. Total 57
    Grand Total. 167

  19. Bob says:

    Strength:
    160/185/205/210/220/235/210

    Metcon:176
    Ring dips, 24″ box, 20#db

  20. Caleb C. says:

    Home Workout: 9:45
    21-15-9
    Thrusters and Push ups

    Strength: 5×3 Power Clean

    worked my way up to #145

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

    Precentages off of 315 1RM
    300# 1 rep at 95%
    3 rep at 245#

    Metcon: 237 reps 40# DB

    • jkeel 40/5'9/175ish says:

      205/235/250/265/285/300

      RD: 18/19/20/21/22
      BJ: 13/14/15/16/14
      DS: 11/12/14/15/13

      Bo made the improve one rep per round challenge. Held it till round 5.

  22. Pete says:

    FS
    3 x 115
    2 x 125
    1 x 135
    3 x145
    2 x 155
    1 x 165
    3 x 150

    Metcon
    166 total, 25″ BJ 64, 35#DB 54, RD 48

  23. Shea says:

    Strength done Friday 5/15:
    90/105/110/120/125/130/130
    Metcon done Sat 5/16:
    170 total
    RD: 5/5/5/5/4
    Box jumps 20″: 13/14/16/16/16
    DBS: 12/13/15/16/16
    Rested 60 sec btw all except 1st rd bc I was running low on time

  24. Melanie Ragan says:

    Strength
    Front Squat – Go every 2 minutes
    *Set 1 – 3 reps @ 65% – 75#
    *Set 2 – 2 reps @ 75% – 80#
    *Set 3 – 1 reps @ 80% – 85#
    *Set 4 – 3 reps @ 85% – 85#
    *Set 5 – 2 rep @ 90% – 90#
    *Set 6 – 1 rep @ 95% – 95#
    *Set 7 – 3 reps @ as heavy as possible – 90#

    Metcon
    Five rounds for max reps of:
    30 seconds of Ring Dips – 8/9/12 PU/12 PU/13 PU
    Rest 30 seconds
    30 seconds of Box Jumps (16) – 11/13/13/13/13/13
    Rest 30 seconds
    30 seconds of Alternating Dumbbell Snatch (15#) – 7/8/8/8/8
    Rest 90 seconds between rounds
    total reps 156

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