2015 June 23 WOD

Posted: June 23, 2015 in Uncategorized
Strength

8×1 – Go every 90 seconds
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering…are you stable?)

Metcon

3 RFT (25 minute time cap):
Row 1000 Meters (Bike 1 mile, run 800m)
20 Burpees Over the Rower
20 Push Press (115/75)

Advertisements
Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:39/80c

    85/95/105/115/115/125/125/135

    2+700m row
    Round 1 run
    Remainder rows
    75#

    Seth
    Prewod 1.5k row

    95/115/115/135/155/155/175/185

    2+800m+12
    Round 1&3 runs
    Round 2 row

  2. bigdolan says:

    165,165,165,165,185,185,185,185
    From rack. My Split jerks suck

    Metcon
    Rxish
    Row 1000
    Burpee over rower
    115# pp
    @25 had 1 Burpee and pp left
    Finished at 27:10

  3. Strength- worked from 135-185#

    Metcon- got through 10 push press of rd 3 @ 25:00

  4. Joy says:

    Push press + split jerk 45/45/50/50/55/55/55/60

    3 RFT (25 minute time cap): 2 + 927m Row
    Row 1000 Meters
    20 Burpees Over the Rower
    20 Push Press: 45#

  5. Kent says:

    PP + SJ 63/63/83/83/83/83/93/93

    3 RFT (25 min cap) 2 + 1000m row
    1000m row
    20 burpees, stepped over rower
    20 PP 75/63

  6. Lucas Holland says:

    PP + SJ – 135/155/175×2/185×2/195/205
    Metcon – 23:24 rx’d row
    Then @10a.m. with trevor
    50 t2b for time – 3:10
    5×20 ghdsu
    3×20 side bends 50#
    Bike – 10 rds of 7 sec @100% 53 sec easy

  7. Nichole Dyer says:

    Push presses and splits
    25,25,25,25,25,30,30,30

    Metcon:
    2 rounds, +1000row, + 8 burpees

  8. Monte says:

    2+1000+3 rx

  9. Sara M. says:

    **Pec is a little tender, so took it light today to not cause it to flare up again**

    Strength
    33# across the board

    Metcon
    1 mi bike
    20 bar facing burpees (over PVC stand)
    20 dumbbell push press (8# left/12# right)

    2 + 1 mi + 20 + 3

    Tasted blood after this…😲

  10. Strength
    45/45/50/50/55/55/55/55

    Metcon
    2+ 600M
    Rowed all, 50# PP round 1, 45# PP round 2

  11. MaryLawson Day says:

    Strength
    83/103×6/113

    Wod
    Rx 2 rds+1000m+20+5

    Worked on NO double dip/jerk on any of my PP

  12. Brett Christensen says:

    @ CrossFit FXT
    5 by 5 Bench Press @ 80% 195 Across
    Metcon:
    3 min AMRAP DUS 229. 1st 147 DUs unbroken = 21 rep PR!
    2 min rest
    3 min AMRAP Burpees 39
    2 min rest
    3 min AMRAP WBs 57
    Score is total reps. Total 325

    • Brett Christensen says:

      For some reason it won’t post on yesterday’s thread so here’s yesterday’s work
      @ CrossFit FXT
      5 by 5 LBBS @ 80% = 275 Across
      5 by 5 Bent Over Row @ 80% = 185 Across
      Metcon 3 RFT
      15 OHS 115/75
      20 GHDs
      5 MUs
      13:15 Rx’d MUs were sloppy

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

    Press complex:
    135/155/185×6

    Metcon:
    23:34
    Run… HOT run!
    first run 3:38
    115# PP
    10/10
    5/5/6/4
    6/6/8

  14. MarkDGoff says:

    Strength
    75 x 2
    95 x 3
    105 x 3

    Metcon
    20:59
    85# PP
    run 800

  15. Marcia Jo says:

    Strength/skill: 65/75/85/95/105/105/105/105

    Metcon: 2 rounds + 500 rx

  16. Luke says:

    PP/SJ – 155 up to 225 in 10# increments

    Metcon – 23:36
    Forgot and did first rd of burpees over bar, last 2 over erg
    PP – 7/7/6, 5/5/5/5, 3/2/2/2/2/2/2/2/2/1

  17. Tim C says:

    PP/SJ 75×1, 95×6, 115×1
    WOD 2 RNDS + 600m, w/ 75#

  18. Jesse G says:

    6:30 class
    PP+SJ
    95-95-115-115-115-135-135-145

    MetCon – 2+run+10
    Burpees-over-the-barbell
    95# PP (10/6/4 each rd)
    Runs were HOT!

  19. H2 says:

    Strength:
    PP/SJ 33# for all 8

    Metcon:
    2 rds+ 970m row
    Rowed only/ 33# PP

  20. Blake Stegall says:

    Strength
    115×4 135×4
    Metcon
    2rds+480m row rxd

  21. Wilks says:

    Strength – 135/145/145/155/155/155/165/175
    Metcon – 2+1000+15 rx

  22. Pete says:

    Strength (or lack thereof): 1-2. 75#, 3-8. 85#

    Metcon: 2rnds + 1000m + 10PP @75#. Got ahead of myself and went straight from rower to PP on the last round. Hate it when I do stuff like that

  23. Megan says:

    Stayed light and moved slower today on purpose on strength and wod still getting over being sick . Glad to work out today !

    85/85/95/95/100/100/110/110

    2rds+18touches+ 20+9 pp
    -18 wall touches inside
    -First several burp jump then went to step out on burpees then step over bar cause my kidneys hate me right now
    – 75# pp rd1. 10/10 rd.2 6/6/5/4 rd.3 6/3

  24. Tanya Favara says:

    85/85/90/95/95/105/105/110#

    23:46 70#, runs

  25. Cara says:

    Strength: 65/75/80/85/90/95/90/90 – felt like I could have done more weight, but bringing the bar back down from the top was killing my right shoulder. Apparently I’m working the negative down. Need to work on it.

    2 rds + 800m run + 8 burpees
    Runs
    I think my burpees were unbroken, but super slow
    65# PP all in sets of 5
    Might as well have been running circles in a sauna! SO hot outside! 🙂

  26. Tanya S. says:

    2 rounds+ 800meters + 9 burpees

  27. Shea says:

    75/75/85/85/95/95/105/105
    Metcon: 23:12 w/75# PP, run & burpees over bar

  28. Kim says:

    @home
    no strength
    22:23
    Run/airRower/run
    burpees over rower
    15# DB PP

  29. Jennie says:

    Made up strength on 6/25
    63/73/93/103/110×4

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