2015 June 12 WOD

Posted: June 12, 2015 in Uncategorized
Strength

Bench Press – 20 minutes to complete
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 1 rep
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1 rep max Bench Press
* Set 6 – Exceed Set 5 weight

Metcon

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Deadlift (245/175)
Burpees Over the Barbell

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:11/53c

    85/115/135/155/165/185PR

    10:44
    150#

    Postwod 800m run

    Seth
    Prewod 1200m row then 400m run

    135/185/205/235/245PR

    9:17
    150#

    Postwod 800m run

  2. Lucas Holland says:

    Bench Press 8×4 @190
    Metcon 7:07 rx’d

  3. Luke says:

    BP – 150×5/225×3/255/275 – skipped 5 & 6

    Metcon – 6:04

  4. smileitsaj says:

    115/170/190/205/225/230 PR!

    Metcon: 225#, way too long 😓

  5. Blake Taylor says:

    50% 100 5reps
    75% 155 3reps
    85% 185 1rep
    90-95% 205 1 rep
    215# 1 rep PR
    1 rep max 225# PR my PR!

    Metcon
    10:22 215#

  6. jks says:

    BP 75×5, 95×10, 135×1, 145×1, 150f
    Metcon 16:40 225#

  7. Cara says:

    Can’t remember bench press weights. Know 73# was my 1rm though.

    12:11??
    120# DL
    Everything unbroken

  8. MarkDGoff says:

    Strength
    115 x 5
    175 x 3
    185 x 1
    205 x 1
    225f
    225f
    220f

    Metcon
    9:30
    185# dl

  9. MaryLawson Day says:

    Metcon rx 11:39
    BP 58,88,98,105,108f,108f

  10. Bobby says:

    BP: 95×5/135×3/155/185/205PR!/215f

    WOD: 12:11 RX

  11. Dave says:

    BP 195 PR
    Metcon 12:41 155 DL

  12. Justin Harrison says:

    Bench Press- 135,175,195,215,225f,220(PR)

    Metcon- 9:36 Rx

  13. Brett Christensen says:

    @ CrossFit FXT
    5 × 3 LBBS @ 85%: 295 across
    Metcon: 5 RFT
    20 cal row
    10 FS (185/145)
    18: 27 Rxd 1st round FS unbroken, 2-4 sets of 5, round 5 6&4. All squat cleans on the 1st rep.

  14. Kim says:

    Strength – kinda sorta not really
    33#/65#×2/20#db×3
    Metcon-8:29@103#
    Day 5- decided to go with less #

  15. Melanie says:

    Strength
    Bench Press – 20 minutes to complete
    * Set 1 – 50% x 5 reps 45#
    * Set 2 – 75% x 3 reps 70#
    * Set 3 – 85% x 1 rep 80#
    * Set 4 – 90-95% x 1 rep 85#
    * Set 5 – Test 1 rep max Bench Press
    * Set 6 – Exceed Set 5 weight
    90# PR!

    Metcon
    Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: completed in 5:07
    Deadlift (245/175)
    Burpees Over the Barbell

  16. Brian says:

    BP 135
    11:51 @145#

  17. ktrainer23 says:

    I can’t remember what my last PR for Bench press was, but I completed the sets @ 100lbs.
    (Thanks Jennie for the push and encouragment😉!)

    On the deadlifts…. Well I felt like my lower body and grip was dead, hah!

    I’ll just leave it at that 😁😜

  18. Marcia Jo says:

    Strength: 45/70/80/85/90/95/100 PR

    Metcon: 15:32
    135# DL

  19. […] Bench Press, 20 minutes to complete: * Set 1 – 60% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5 – 101-103% of 1-RM x 1 rep max * Set 6 (optional) – Exceed Set 5 weight Compare to 1 rep max bench on June 12, 2015 […]

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