2015 May 22 WOD

Posted: May 22, 2015 in Uncategorized

Tomorrow is our 2nd Annual CFJ Family Day. We’ll be closed at the gym, but wide open at the Keel compound!
Family Day 2015 Flyer

Strength

12 minutes to find a 1 rep max push press

Metcon – “Helen”

Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups
Compare to July 28, 2014

Squat – Time Permitting

5×5 Back Squat at 80% – Go every 2 minutes

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Comments
  1. Lucas Holland says:

    PP – 205# from the rack! (Tanya)
    Helen – 10:30 rx’d
    5Γ—5 hbbs – 285#

  2. jks says:

    PP 95/115/125/135/140/145/150f
    Helen 17:52 KB45#
    Kipping PUs 2rnds, RRs 3rd

  3. Melanie Ragan says:

    Strength
    12 minutes to find a 1 rep max push press
    55/60/65/70/75/80/85/90/ 95 -max PR!

    Metcon – β€œHelen” completed in 15:43
    Run 400 Meters
    21 Kettlebell Swings (25)
    12 ring rows – some from sitting position and some from regular RR position

  4. Kent says:

    PP 75/95/115/135/145/152- but double dipped; then 152 correct-one dip only: 152 PR!

    Helen 14:50. KB 45/ 35/ 35; Kipping Pull ups.

    Salute to all Servicemen and Women on this Memorial Day weekend!

  5. A post to our Facebook page this morning…

    Dear 5am class, You all are insane….in a good way. To wake up that early and complete the WODs day after day is dedication. Much respect.
    -DJ

    Zombies!

  6. Brett B. says:

    PP #215
    Helen: 10:15 Rx’d.

  7. bigdolan says:

    Pp #250, no jerkin here! PR!

    Helen
    500 row, 53#, ring rows
    12:50

  8. smileitsaj says:

    PP: 175

    Helen:
    14:something RX (I never get to say that!)

    Squats: 3×5@245

  9. Cara says:

    PP: 105# 10# PR from 4/20/15!!

    15:55 Rx’d
    KBS all unbroken
    Pull-ups were super slow today. Mostly singles. Shoulders are smoked!

  10. Caleb C. says:

    PP: #125- not feeling it today with these. Shoulders sore.

    Helen: 12:10, #45 kb

  11. Justin Harrison says:

    PP- 205#
    Helen- 11:31 Rx
    BS- 4×5 @ 265#

  12. Tanya says:

    PP 120#

    11:26 RX

    LBBS 135#

  13. James Roberson says:

    PP — 165#
    Helen — 14:40 RX
    Squats — 2×5 w/185#
    2×5 w/195#
    1×3 w/195#

  14. Elisabeth says:

    Push Press
    45/55/60/65/70/75 PR πŸ™‚

    Helen 16:35
    400m run
    21 kbs @ 25# first two rounds and 20# last one
    12 ring rows

    Extra work
    3 sets of 5 back squats @ 100#

  15. Shea says:

    strength: PP 1RM 115#
    Metcon:
    I screwed Helen up bad.
    467 m run
    12 KBS 35#
    21 PU
    Can’t believe I got those backwards😁
    13:40

  16. Luke says:

    PP – 255
    Helen – 9:41
    BS – 300

  17. PP #195 – PR

    Helen – 11:52

    5X5 Back Squat – #245

  18. Gerrell says:

    Strength: 165 PR!

    Helen: 14:19 rx

    Extra: 205#

  19. Bobby says:

    1 RM PP: 135/185/217f/217PR! 10# PR

    Helen: 9:49 Rx – PR! Up from 10:27 previously – focused on locking out overhead – KBS unbroken.

    6×5 HBBS: 1@285/5@275 – thanks Sam for challenging me to squat low or go home! Lol πŸ‘

  20. Sam says:

    Front Squats x2reps: 135/155/165/175/185

    PP: 147#, 5# PR and it felt pretty good.

    Helen: 10:53 Rx. Not a PR. Runs were slow, allergies are killing me and I couldn’t breathe. Everything unbroken.

    BS @ 175#

  21. Nichole Dyer says:

    Push press-60 lbs
    Metcon-12:49
    25lbs kettle ball

    Back squat 1rep max–135lbs

  22. Jennie says:

    Push Press before 430 class
    120, probably a PR
    3 rep max was 100

    Squats with 630 class
    5×5 at 175
    3 low bar, 2 high

  23. Hunter Harris says:

    PP-205 PR
    Helen- 11:41 rx
    Back Squats- 5×5 at 300

  24. Pete says:

    Helen; 10:53 45# KB

    120# PP PR!( Pretty sure I would pr today since it’s my first time for a 1 rep max)

    5 x 5 BS: 165#

  25. Blake Stegall says:

    PP- 175#- 10# PR

    12:45
    45# KBS

  26. Wilks says:

    PP 1RM – 180# pr
    Helen – 11:14 rx
    5×5 BS -245#

  27. Marcia Jo says:

    Strength: 125# PP, PR!!

    Metcon – β€œHelen”
    14:10
    A little slower than in July, but that was during my first week. Not sure I did the 400 meter run, think it might’ve been 200 but I can’t remember.
    35# KB, RR

    Squats
    Round 1: 110#
    Round 2: 125#
    Rounds 3-5: 130#

  28. Patrick M says:

    PP 130 lbs pr taking care of shoulder!!!
    Metcon 12:55 rx
    back squat 5Γ—5 80% @ 165

  29. Brett Christensen says:

    PP: 135/155/185 tied previous PR/205 PR/215 PR
    Helen: 9:29 Rxd PR down from 9:56 last time. 1st 2 rounds everything unbroken. Got to 6 pull ups in round 3 before I broke.
    5 Γ— 5 LBBS: 275 Across but not exactly every 2 min

  30. […] 15 minutes to find 1 rep max Push Press Set 1 – 5 reps Set 2 – 3 reps Sets 3-6 – 1 rep Compare to May 22, 2015 […]

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