2015 June 8 WOD

Posted: June 8, 2015 in Uncategorized

I will be reserving canoes for our annual Buffalo River trip this Friday, June 12th. Please make sure that you are on the list if you want to go or that you have removed your name if you can not go.

Metcon

Four 3 minute rounds of:
Run 300 Meters
Max Reps Dumbbell Man Makers (55/35)
Rest 2 minutes

Extra

Three sets of:
8 Ring Push-ups
8 Bulgarian Split Squats/leg
5 Pronated Grip Strict Pull-Ups
If needed, rest 45 seconds between movements

Advertisements
Comments
  1. Nickhayes says:

    Prewod 1.5k row 8:20/77c

    15# db
    5/4/3/4

    Postwod
    5 rounds
    7-85# bench press
    250m row

    Seth
    Prewod 1.5k row

    25#
    6/8/7/6

    Postwod
    5 rounds
    250m row
    7-85# bench press

  2. MarkDGoff says:

    Metcon
    8/7/8/8
    Total reps = 31
    25# dumb bells

    Did extra work

  3. bigdolan says:

    Row 300
    40# boy makers
    10,10,10,8

  4. Luke says:

    Metcon – 27 (8/7/6/6) w/ 50# dbs
    Runs ~1:05 each rd

    Extra work – ✔️

  5. Kent says:

    5 1/2 mile run @ home.

  6. jks says:

    Metcon 21 @ 15# 6,5,5,5
    did not do extra

  7. Metcon 24 reps
    Run 300
    10 # man makers

    Extra
    8 ring push ups (about 45* slant)
    8 Bulgarian squats
    8 ring rows (thought it said do 8…oops)

  8. Lucas Holland says:

    Metcon 5/5/5/5 @50 db
    extra work
    ring pu – 10/10/10
    Split squats – 8/8/8 with 95# barebell
    Strict pull up – 5/5/5

    front squat – 6×6 @210
    Bench press – 6×6 @165

  9. Tim C says:

    Metcon:
    6/4/3/4 15# DB
    Extra work, 2 RNDS
    Taking it easy trying to get my back going again. Great to be back with the 5am crew.

  10. Brian says:

    Metcon:
    8/7/7/6
    35#

    Extra:
    Done

  11. Brett B. says:

    Metcon: 8/6/5/6 #30DB
    Extra work 3 sets: 8 ring pushups, 8 Split squats, 5 Strict Pullups

  12. Joy says:

    Four 3 minute rounds of:
    Run 300 Meters
    Max Reps Dumbbell Man Makers: 8# (28 total) 7 per round
    Rest 2 minutes

    Extra work: did it. for pull ups… tall box, short bar

  13. Shea says:

    Metcon: 31 reps w/25# db’s
    Extra work: done

  14. Brett Christensen says:

    @ CrossFit FXT
    Strength: Work to a heavy rep/1 RM Squat Snatch
    95/135 a couple times/165 a couple times/185 after 4 fails = 10lbs < PR, but it's the first time getting that heavy since before WOCS so I'll take it.
    Metcon 20 min AMRAP:
    35 DUs
    7 Box Jumps (24/20)
    5 Burpees
    3 Power cleans (205/145)
    7 rounds + 32 Rx'd Technique on the cleans was sloppy the first couple rounds.

  15. Groves says:

    First off, Woo.

    Metcon: 20 reps at 40#
    Banged my shin with the dumbbell on the first rep and rolled my ankle on a pine cone on round 2. Same leg. Sorry for the bad words.

    Extra complete RX. BSS w/ #45 bar.

    Post wod swim/float.

  16. Cara says:

    Metcon: 24 @ 15#

    Extra work: Tabata 15# med ball sit-ups for 5 minutes

  17. Marcia Jo says:

    Metcon: 18 MM with 15# DBs

    Extra:
    Did it. First 2 sets of Bulgarian squats with 12# DBs, PUs with box assist

  18. Dave says:

    Metcon 18 20#
    Extra work too

  19. Bob says:

    Metcon: 25 @25#
    Extra: complete

  20. Bobby says:

    WOD: 9/9/8/9 – rowed 300m – 30# wall ball man makers.

    Accessory work done – 95# bar for Bulgarian split squats.

    Extra –
    :30 false grip ring hang
    :30 ring holds
    12 ring dips
    12 ring transitions
    12 L sit ring pull-ups w/ false grip

    Did the scap jacked side of the crossover symmetry card.

  21. Matt Z. says:

    8 7 7 8 split rounds between 40 DBs and 30 WB shots.
    Did extra work.

  22. Melanie says:

    Metcon
    Four 3 minute rounds of:
    Run 300 Meters
    Max Reps Dumbbell Man Makers (15)
    Rest 2 minutes

    Extra
    Three sets of:
    8 Ring Push-ups – angled
    8 Bulgarian Split Squats/leg no weight
    5 Pronated Grip Strict Pull-Ups – worked on pulling up as much as I could

  23. Tanya says:

    30 reps. 25# x 1 rd, then 20#

    Extra: Ring push-up rx’d, BSS w/ 8#, pull-ups slow, with plenty of rest in b/w. 3×5 strict RRs too.

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

    35 reps w/ 30# wallball manmakers.
    Those are tough.

    Runs averaged about 1:10 each

    Extra work w/ 75# barbell on Bulgarian Split Squat.

  25. Kim says:

    @home
    34 reps 15#×3 & 20#× 1
    Extra:
    subbed 8 chest to rings with feet on bench
    15# db bs
    5 pronated strict pu

  26. MaryLawson Day says:

    31 @ 15# did only 3 rds
    Did Sayurdays wod later in day.
    27:40 Jennie as partner
    Rx except PUs which were strict with toe push that got more liberal towards end

  27. Megan says:

    Couldn’t make it lastnight so did 100 burpees / 100 sit-ups while monogramming 😝

  28. Wilks says:

    6/5/5/6 – 50# db’s
    Bulgarian squats with 20# db’s

  29. Elisabeth says:

    Metcon
    12# man makers
    2/3/4/3 12 total
    300 m run
    I did two rounds of the extra work

  30. ktrainer23 says:

    7+9+8+7

    Finished all 3 extra rds.
    Worked on engaging my core more during strict pull-ups. Props to Jayson for correcting me! Thank you👊

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s