2015 June 24 WOD

Posted: June 24, 2015 in Uncategorized
Strength

5×1 – Go every 90 seconds
4 second Pause Front Squat + 2 Front Squats

Metcon

5 Rounds – Go every 6 minutes
Run 400 Meters
12 Overhead Squats (155/105)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24/20)

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Comments
  1. Nickhayes says:

    Prewod 1k row 5:22/52c

    95/95/115/115/125

    4 rounds go every 6 min
    400m row
    75#
    Small band pull-ups
    24″ box jumps

    Seth
    Prewod 1k row

    135/135/185/185/195

    4 rounds go every 6 minutes
    400m row
    95×2
    105×2
    24″ box jumps

  2. Lucas Holland says:

    5×1 FS – @225 across
    metcon – very humbling wod
    ohs – @155 should have went lighter
    1st rd 400+12+12+12
    400+12+12+10
    400+12+10+10
    400+6ohs+6c2b
    400+12 bj

  3. bigdolan says:

    Fs 225,245,245,245
    Metcon
    Assault bike 500
    8 ohs 115
    8 pu
    8 24″ box steps

  4. jks says:

    FS 135 all rnds
    Run
    OHS 75# /12 & 65# 6/6/6/6
    RRs 12/6/6/6/6
    Bx Stps 20″ 12/6/6/6/12

  5. Cara says:

    Strength: 75# for all

    Runs
    8 65#FS instead of OHS each round all unbroken
    8 pull-ups each round, no C2B
    8 20″ BJO each round

  6. Luke says:

    Reasons you should come to the 6:30 class tonight:
    1) coach/dj Megan always plays the freshest tunes
    2) sno cones on me after class at surf’s up shaved ice on highland

  7. stefgatlin says:

    Finally able to WOD again after taking two months off for injury! Heavily scaled and it still kicked my butt!

    All five rounds
    400 m run
    12 FS 33#
    6 strict pull ups – back’s not ready to kip again yet
    12 box step ups

  8. MarkDGoff says:

    Strength
    135 x 2
    155 x 3

    Metcon
    Rd 1 – 12 fs, 12 c2b, 12 box jump on then off
    Rd 2 – same as 1st
    Rd 3 – 10 fs, 10 pu, 10 box step up then off
    Rd 4 and 5 same as Rd 3

  9. FS @ 75#

    Metcon
    All runs
    33# OHS 10/10/8/8/10
    RR 10/10/10/8/10
    Box step up 10/10/10/8/10

  10. Mark Collier says:

    185 205 225 245 275 with pause and 2 times

    METCON got the first 2 rounds completed need to work on my overhead squats did only 95lbs on fell behind the last 3 rounds

    Crossfit jackson has the best workouts!

  11. Monte says:

    135/165# FS

    WOD – 95# OHS
    12,12,12
    12,12,12
    8,8,8
    8,8,8
    8,8,16

  12. Tanya Favara says:

    FS 95#

    Rd 1 12 reps, C2B
    Rd 2 10 reps, chin over bar
    Rd 3-5 10 reps, 7 C2B/3 chin over. Not much rest time
    75#, 20″ all rds
    HOT !!!!

  13. Brett Christensen says:

    @ CrossFit FXT
    5 by 5 LBBS @ 280 Across
    “Christine” 3 RFT
    500m Row
    12 DLs, bodyweight. I used 205
    21 Box Jumps @ 24″
    Total time: 10:53 Rx’d = 1:01 PR!

  14. Kim says:

    @home
    83# for strength
    Metcon took it easy- I am TYRED:/
    Runs/33#UB/RR/20″BSO
    had about a minute 15sec rest each rd

  15. MaryLawson Day says:

    FS #93
    Metcon
    OHS #33 (first time with these in wod since surgery) went to FS for past two last rd BC shoulders were rolling when I was in bottom of squat
    PUs ugly no kips
    20″ BJ over
    Fun to work with husband and oldest but super hot!!!

  16. Matt Z. says:

    225 pause plus 2 FS
    WOD was toughest in 5 years – DNF.
    3 full rounds then:
    Run, 12, 12, 2
    Run , 12, 12, 3
    155 OHS throughout.
    Need a last minute canoe partner for Saturday if anyone is still trying to link up.

  17. Bob says:

    Front Squat: 165/165/175/185/205

    Metcon:
    400m run
    OH squats-12 45#
    Pull-ups:12/10/8/8/6
    Box jump overs: 12/10/8/8/10

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

    FS complex: 135/185/185/205/205

    12/12/12
    12/10/10
    10/10/8
    10/10/8
    10/12/12
    115# OHS for rnds 1 and 2.
    115# HBBS for 3-5.
    Shoulder and wrist pain so I transitioned to HBBS.

  19. Shea says:

    93# FS
    METCON: Oh my! 🔥
    75# OHS, C2b, 20″ OTBJ
    Rds 1/2: 12 reps
    Rds 3-5: 10 reps

  20. Luke says:

    FS – 225

    Metcon – OHS w/ 115
    400+12+12+12
    400+12+12+12
    400+12+6
    400+12+6
    400+12+12+3

    Really wanted to quit after round 1. This was miserable.

  21. Jennie says:

    5:30 WOD
    Strength: 105×1, 125×3, 135×1
    Metcon:
    10 reps on round 1, 12 reps on 2-4, didn’t do round 5
    63# OHS, C2B, 20″ on and overs
    Felt better on OHS today till last round, felt rotation mid squat

    Leg, hip and knee is hurting pretty bad, saw Stephanie yesterday.

  22. Megan says:

    105 across for front squat some hip flexor pain

    Still feeling sluggish and having some kidney pain so took it easy
    65# overhead / c2b/ box step overs

    Rd.1 run and all 12
    Rd.2 run 7/7/12
    Rd. 3 run 6/6/12
    Rd.4 row 6/6/12
    Rd.5 row and stopped

  23. Marcia Jo says:

    Strength: 95/105/110/115/120

    Metcon: almost died, I think.
    Ran first 3 rounds, rowed last 2
    12 reps first round, 8 reps for 3 rounds, no reps for 1 of the rounds…
    55# OHS
    RR
    Jumped over 16 inch box

  24. Brian says:

    95# front squat 4sec pause+ 2 front squats
    Met on
    65# OHS very unstable on these
    10 reps on each movement OHS, C2B, jump over 24 box

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