2015 June 18 WOD

Posted: June 18, 2015 in Uncategorized

Grass Shepherd Farm will be delivering our batch of freshly processed local chickens to the gym Saturday at 8:45. If you ordered, be prepared to pick yours up. They will have a couple extra if anyone is interested.

Work

3 rounds – Rotate to next station every 90 seconds
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Metcon

Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:10/53c

    Burpees 9/9/10
    20″ BJ 16/16/17
    20# DB 13/16/21
    GHD 24/25/28

    Postwod 1 mile run

    Seth
    Prewod 1.5k row

    Burpees 15/18/18
    20″ BJ 22/24/25
    25# DB 30/38/35
    T2B 18/20/17

    Postwod 1 mile run

  2. Justin Harrison says:

    Work- humbling, did not track reps

    Metcon- 201 reps, 50# DB, held myself to +1 rep per round:
    Burpees 16/17/18
    Box Jump 21/22/23
    Plank Rows 10/11/12
    TTB 16/17/18

  3. Tim C says:

    Metcon- 192 reps,
    15# DB rnd 1, 25# DB rnd 2 & 3

  4. jks says:

    Work HR seconds 60 / 30+15 / 30+15
    Kipping PUs+BxDips 3 each x 3rnds
    Rolling 5 attempts each rnd
    Handstand Holds 5 each rnd
    Metcon 189
    K2 Chest 24 / 24 / 25
    Burp 9 / 8 / 8
    Bx Stps 18″ 17 / 16 / 18
    Plank Rows 25# 12 / 13 / 15

  5. Wilks says:

    Work – completed but sketchy
    Metcon: 225 reps – 50# db
    Burpees – 17/15/15
    Box Jump overs – 15/15/18
    Plank rows – 24/29/32
    TTB – 15/16/14

  6. Nichole dyer says:

    Metcon
    191 #16 inch box jumps, #12 lbs plank DB row, knee to elbows

  7. Lucas Holland says:

    Work – completed
    metcon – 212 50# db
    burpees – 21/21/21
    Box jumps – 10/24/24 (had trouble with the box slinding on the first round)
    DB rows – 12/12/14
    TTB – 16/18/19

  8. Jesse G says:

    Work:
    Roll to candlestick – 8/10/10
    Strict HSPU – 7/5/5
    Hollow hold – 30/15/15 each
    Ring MU – 5/4/2

    Metcon – 189 total reps
    Burpees – 15/16/17
    24″ Jump Over – 21/23/18
    30# Plank Row – 8/12/13
    TTB – 14/16/16

  9. WOD @ Smoky Mountain CF
    Fran 5:09
    40# thrusters
    RR

    Previous Fran (April 7) 5:48

    Missed CFJ but it was good to WOD 😄

  10. Groves says:

    Metcon: 248 RX @ 30# DB 25″ box

  11. Joy says:

    Work- Completed
    Rolling Candlestick, Sitting strict press w/ 15# DB, hollow hold, 25″ box/short bar pu & Ring dips for muscle ups

    Metcon:
    Three sets for max reps of: 226
    60 seconds of Burpees: 15/15/15
    Rest 60 seconds
    60 seconds of Box Jump or Step-Overs: 18″ box- step up, jump down 20/21/22
    Rest 60 seconds
    60 seconds of Dumbbell Plank Rows: 10# 25/27/30
    Rest 60 seconds
    60 seconds of Toes to Bar: 8 TTB-6 knee to elbows/10 TTB-7 knee to elbow/5 TTB-15 knee to elbow
    Rest 60 seconds

  12. Gerrell says:

    Metcon: 290
    Box step over 20″
    20#
    Knee raises

  13. Tanya S. says:

    Metcon: 202 reps

    10pd Db

  14. Tanya S. says:

    METCON:
    202 reps
    10pd db
    2 rounds (box jumps… for a bit until I realized I was doing the wrong movement…:| ) 1 round (box jump overs)
    TB2

  15. MarkDGoff says:

    At Smoky mountain CF
    Fran
    5:40
    75# thrusters

  16. ML Day says:

    work – completed but no count and not at all intense push…just tried to do correct movements.

    Metcon- 247 total

    Burpees – 21/22/21
    Box jump overs (20′) – 22/22/24
    Plank Rows (20# db) – 22/19/18
    T2B – (still not kipping) – 20/18/18

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

    Work:
    Pistols: 10 ea. rnd
    HSPU: 15/17/17
    HB hold: :60 rnd one. About :40 total for next 2 rnds.
    MU: 5 ea. Unbroken

    Metcon:
    272 w/ 50# db and 24″ over box jumps.
    Started with BJ’s.

  18. Brett Christensen says:

    @CrossFit FXT
    Skill work EMOM 6min of pull ups adding 3 from last week. My goal was 15s the whole way.
    15/15/15/15/15 ripped hands in 5 spots around rep 10/0
    WOD was meant to be Fight Gone Bad, but do to ripped hands I adjusted and did 16 min assault bike with random 30 sec sprints and some ROMWOD post wod.

  19. Jennie says:

    4:30 WOD
    5 KHSPU with 5 sec negative per round
    45-60 second holds accumulated per round
    11 ring pull ups and 4 bar MU with small band total
    5 roll to pistol on right leg per round, left leg won’t bend that far, a few candlesticks but they also hurt left leg

    Burpees 15/15/15
    OTBJ 16″ 23/23/24 (did them so fast I was dizzy!)
    20# DB rows 26/28/30
    T2B 17/20/17

    253 reps

  20. Melanie says:

    Work
    3 rounds – Rotate to next station every 90 seconds
    Station 1–Roll to Candlestick x 10 reps -tried pistol but couldn’t stand back up
    Station 2 – 30 seconds for Max reps 5-second Eccentric Descent Handstand PUs – negative down as far a I could.
    Station 3 – 60 seconds of Hollow Body Hold
    Station 4 – RR and RD x 3-5 reps

    Metcon
    Three sets for max reps of:
    60 seconds of Burpees
    15/13/12
    Rest 60 seconds
    60 seconds of Box Jump or Step-Overs
    15/18/20
    Rest 60 seconds
    60 seconds of Dumbbell Plank Rows
    (hold push-up position, row left, row right…repeat)
    15/25/25
    Rest 60 seconds
    60 seconds of Toes to Bar
    19/17/16
    Rest 60 seconds
    209 total reps

  21. Sara M. says:

    Work
    3 rounds
    Mix of Rolling Pistol & Candlestick x 10 reps
    3-5 sets of 5-second HSPU Negatives
    Hollow Body Holds
    3 reps each of RR/Dips

    Metcon
    Three sets for max reps of:
    Burpees (bar touching): 14/12/14
    Box Jump Overs 20″: 17/17/16
    Dumbbell Plank Rows 10#: 24/26/28
    Supine Toes to Bar (due to hand rip): 19/19/19
    Total – 224

  22. Bryce Miller says:

    Burpees 12/13/10
    20″ BJ 19/20/20
    20# DB 27/27/31
    Knee raises 16/16/18

  23. Marcia Jo says:

    Work: did it
    Rolled to candlesticks
    Strict DB presses 15# DBs
    RRs and ring dips

    Metcon: 285 reps total
    Burpees: 42
    12 inch box jump overs: 69
    15# DB plank rows: 84
    Knee raises on the bar: 90

  24. Cara says:

    Work:
    Candlesticks x 10
    15# seated DB presses
    Hollow holds
    3 rings rows and dips each round

    Metcon: 235
    Burpees: 13/12/12=37
    20″ BJO: 14/16/16=46
    15# DB Plank Rows: 29/32/34=95
    Laying TTB (grip is smoked): 16/20/21=57

  25. H2 says:

    Work:
    Rolling candlesticks
    Shld Press: (12#) 15/12/12
    Hollow body hold
    Tricep dips/RR

    Metcon: 161
    Burpees: 12/12/11
    12″ bj: 15/16/14
    12# db plank rows 14/12/12
    TTB: floor 15/12/16

  26. Tanya says:

    Work done
    rolling pistol alt legs 10/8/8
    HS 5 sec neg 3/4/3
    hollow 60/60/60 cumulative
    C2B/RD 3/5/5

    metcon 177 reps
    burpee 15/15/16
    BJO 14/16/16 20″
    DB row 16/16/16 20# (counted 1 rep = row right & row left. not sure if that should have been 2 reps. anyway thats how we did 5/6a)
    TTB 14/12/11 –hard to stay on bar, hands sore

  27. Shea says:

    Done that day, but forgot to post & lost details
    work done-did banded ms up progressions/rolling pistols,etc

    225 reps with 20″ OTBJ, 20# db plank rows (counted R/L =1 rep)

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