2015 June 16 WOD

Posted: June 16, 2015 in Uncategorized
Strength

15 minutes to complete four untimed sets of:
8 Weighted Box Step-Ups/Leg
8 Single Arm Dumbbell Rows/Arm

Metcon

AMRAP 12:
10 Thrusters (75/55)
20 Overhead Alternating Reverse Lunges

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:20/52c
    200m run

    20″ box step ups
    2@20# db
    2@15# db

    3+10
    65# thrusters
    25# plate
    10 alt reverse & 10 ohwl/round

    Post wod 400m run & 400m walk
    And unloaded apartment washer & drier

    Seth
    Prewod 1.5k row
    200m run

    20″ box step ups
    2@25# db
    2@20# db

    5+10
    75# thrusters (unbroken)
    25# plate
    1, 3 & 5 alt reverse
    2 & 4 ohwl

    Post wod 800m run
    And unloaded apartment washer & drier

  2. Lucas Holland says:

    Box step ups @75
    DB rows @70
    Amrap – 5+2 rx

  3. Jesse G says:

    33# back rack for box step ups
    25# DB rows

    MetCon:
    3+10+4
    65# thruster and OH Rev Lunges

  4. Cara says:

    Ran 2 miles in about 18 minutes.

  5. Tim C says:

    25# Step ups x 2 rnds. unweighted x 2 rnds
    25# DB rows

    Metcon: 4 rnds
    75# thrusters, 15# plate for reverse lunges

  6. Monte says:

    Step ups/Rows 25’s

    4+3
    75# thruster
    45# r lunge

  7. Scott Guthrie says:

    CFJ Adventure Team
    Pre-Shasta Climb WOD
    Empire State Building
    113 floors on StairMaster
    35# backpack for time
    13:13 (PR by almost a minute!)
    Ready to climb on!

  8. Jennie says:

    Made up yesterday’s 5×5 press at lunch

    Alone between classes this afternoon:
    20# DBs for prewod on 18″ then 16″ box
    Should have rowed a lot more

    4+10+4 RX’d
    Had to redo 4 lunges. Stupid hard. Shoulders are smoked.

  9. Brett Christensen says:

    @ CrossFit FXT
    TTB progression EMOM 6 + 1 rep from last week. I tried to hold 11’s. It’s meant to be done unbroken w/out pauses.
    11/11/11/9/4/5
    Metcon: I did RX+ 12:53
    800m Run
    5 burpees
    5 KBS (53/35)
    400m run
    10 Burpees
    10 KBS
    200m run
    15 burpees
    15 KBS
    RX+ Burpee box jump over (24/20) & (70/53) KBS

  10. MaryLawson Day says:

    Completed skill work
    Metcon 5 + 9 Rx
    Hard

  11. Marcia Jo says:

    Strength: did 3 rounds total I believe, all unweighted box steps
    25# rows

    Metcon: 5 rounds + 10 + 6
    33# thrusters
    First round of lunges 33# overhead, then a round of 33# in backrack position, then the rest with 15# overhead
    Whew.

  12. Sam says:

    PreWOD: 75# step ups on bar, 40# DB

    WOD: 4+10 Rx… Took a break to put on some knee sleeves mid-WOD, but I enjoyed that small break.

    Post: PP+split jerk 95/115/115/125/125/135/145f/135

  13. Bobby says:

    Strength: mix of weighted and unweighted box steps. Focusin on not using back foot. Rowed with pink KB for three rounds and black KB one round.

    AMRAP: 4 + 10 + 8 RX

  14. Blake Stegall says:

    Box step ups @40# single dB
    DB rows @72#

    Metcon
    3 + 3 rx’d

  15. jkb says:

    Strength: 4 sets
    8- 16″ box step ups holding 20lb kb per side
    8 per arm- Single arm 25lb kb rows

    12 min AMRAP: 5 rounds + 1
    10 thrusters @35lb
    20 alternating backwards lunge, 35lb in backrack position. (No OH)
    .. Loved wearing knee sleeve….kept everything tight..felt safe.

  16. H2 says:

    Prewod run@home 2 miles

    Strength: 4 untimed rounds
    8- 10# box step ups (12″ box)
    8- 10# single arm rows (shldve went heavier)

    Metcon: 4+10+4
    AMRAP 12 min
    10 Thrusters- 22# bar
    20 Overhead Reverse Lunges – 22# bar (rested on shoulders instead of OH-dropped weight last 2 sets)

  17. Megan says:

    Ran 2 loops+600+400+300+200+100
    Stretching

  18. Joy says:

    8 Weighted Box Step-Ups/Leg: 20″ box w/ 12# DB
    8 Single Arm Dumbbell Rows/Arm: 12#

    AMRAP 12: 5 + 10
    10 Thrusters: 33#
    20 Overhead Alternating Reverse Lunges: Rd 1- 8# DB, All other Rds- 10# plate

  19. Melanie Ragan says:

    Strength
    15 minutes to complete four untimed sets of:
    8 Weighted Box Step-Ups/Leg – 15# DB 12″ BOX
    8 Single Arm Dumbbell Rows/Arm – 20# DB

    Metcon
    AMRAP 12: COMPLETED 4 ROUNDS
    10 Thrusters (33#)
    20 Overhead Alternating Reverse Lunges 10# PLATE

  20. Caleb C. says:

    Strength: used body weight, struggled d/t right ankle pain.

    AMRAP:
    4 rounds. thrusters rx, subbed sit ups for lunges due to right ankle pain.

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