2015 June 19 WOD

Posted: June 19, 2015 in Uncategorized
Strength

Back Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%

Metcon

AMRAP 15:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14)
15 Kettlebell Swings (72/53)

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Comments
  1. Lucas Holland says:

    Back Squat – 8×4 @290
    Bench Press – 8×4 @210
    Amrap 15: 5rds rx’d

  2. Kent says:

    Strength:
    Back Squat: 135 x 5/ 145 x 4/ 165 x 3/ 185 x 2/ 190 x 2.
    felt a back tweak last set.

    Metcon: 4rds + 50m (went ahead and completed the 200m)

    12# wb/ red KB/ ran with 12# wb first 200m, 10#wb remainder.

    It’s Friday!

  3. jks says:

    BS 135/155/175/195/205/215
    AMRAP 3 + 100M
    14# WB & 45# KB

  4. Caleb C. says:

    Right ankle sore. Went very light on squats.
    BS 75lb. Went up to 85lb last two sets.

    AMRAP: 4r+run+5 wb

  5. Tim C says:

    Strength:
    135×5, 155×4, 175×3, 195×2, 205×1, 205×1

    Amrap 15: 4rnds @ 15:01, 14# WB, 45# KB
    Right leg felt stronger today.

  6. Cara says:

    BS: 75/85/95/105/110/110

    Metcon: 4rds and made it into the parking lot
    Runs w/14# medicine ball
    WBs rx’d – I think 3 rounds were unbroken
    40# KBS – all unbroken

  7. Groves says:

    185×5
    225×4
    245×3
    265×2
    280xFail

    Metcon: 4+100m

  8. Dave says:

    BS 140 – 205 ( 2 reps is PR)
    AMRAP 3+200+14

  9. H2 says:

    Strength:
    BS-35/40/40/45/50/50

    AMRAP: 3rds+200m run+15 wb+8kb
    (10# run/ 8# wb/ 20lb kb)

  10. Wilks says:

    BS – 200/225/255/275/285/285
    Metcon: 4 + 50m rx

  11. Brian says:

    Back squats 95,115,125,135,145,145
    AMRAP 4 + 25 m run
    14 wb 53 kettle bell

  12. Tanya S. says:

    65/79/89/99/105/105

    3rds & 200 meters (made it in to parking lot)

    green kb & 14 pd ball

  13. Bobby says:

    BS:
    5 @ 235 HB
    4 @ 275 HB
    3 @ 315 LB
    2 @ 325 LB
    1 @ 345 LB
    2 @ 345 LB

    AMRAP: 4 + 200m + 2 – runs/walks sucked!

  14. Justin Harrison says:

    BS- 225×5, 250×4, 285×3, 305×2, 320×1, 320×2

    Metcon- completed 4 rds Rx then had to leave early for work

  15. Matt Z. says:

    275, 295, 335, 335, 365, 365
    Screwed up the percentages.
    4 rounds, run, 6 WB

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

    225×5
    260×4
    295×3
    315×2
    330×1
    330×2

    Metcon?
    3 rnds + run + 3
    rx’d weights
    Word is I was wallballing 15ft. There wasn’t a mark outside.
    Fell apart after the 1st round.
    Sweat in my eyes so I couldn’t see. Had to to find something dry to wipe off with.
    Low back and hips locked up and slowed the process. Glad that’s over.

  17. Luke says:

    BS
    225×5
    260×4
    295×3
    315×2
    330×1
    330×2

    Metcon – 4 rds + 200 m

  18. Brett Christensen says:

    @ CrossFit FXT
    Metcon 1 as written was 4 RFT
    2 rope climbs
    30 DUs
    I substituted 20 push-ups for the rope climbs due to ripped hands. Total time 5:09
    Metcon 2 as written was
    21-15-9
    snatches 115
    GHDs
    I substituted 135lb Front Squats due to ripped hands. Total time 5:50

  19. MaryLawson Day says:

    BS (lost paper) as rxd up to # 157 for 95%
    Metcon 4 rds + ~120m run
    Rxd

  20. Jennie says:

    Went off 225 (between HBBS and LBBS max)
    5@148 HBBS
    4@168 HBBS
    3@193 HBBS
    2@203 HBBS
    1@213 LBBS
    2@213 LBBS

    4+200 (started 30 seconds late)
    14# all unbroken WB
    53# forehead level swings

  21. Kim says:

    @CFJ
    85/98/110/117/124/124#
    @Home
    Metcon – 4+15+7
    10#wb/53# rkbs

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