2015 June 25 WOD

Posted: June 25, 2015 in Uncategorized
Strength

10×1 – Go every 2 minutes
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets if able, keeping the focus on perfect positioning – especially in the first pull.

Metcon

Four rounds for time of:
Row 500 meters
Rest 3 minutes or as dictated by rower availability
Compare to August 19, 2014

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Comments
  1. Lucas Holland says:

    Clean Complex
    135/155/165/185/195/205/210/215/225/235missed the squat clean here
    500 meter rows
    1) 1:23.1 – pr!!
    2) 1:38.8
    3) 1:35.4
    4) 1:34.4
    Bench Press – 7×5 @190

  2. Jesse G says:

    Clean complex
    135/135/155/155/165/165/175/185/195/205f
    At 205 I failed the power clean twice (would have been a +5 PR) but finished by hitting the squat clean (tied a PR)

    1:47 / 1:54 / 1:55 / 1:56

  3. Kent says:

    Clean Complex: 75/75/75/75/95/95/115/125

    500 meter rows
    1) 1:51 – PR !! by 1 second 🙂
    2) 2:00
    3) 2:00
    4) 1:59

  4. Wilks says:

    Clean complex: 155-185#
    Row 500m 1:24pr/1:49/1:48/1:47

  5. Tim C says:

    Clean Complex: 75/95/95/95/95/105/105/115

    500 meter rows
    1) 1:45; 1 sec PR, 1:52/ 1:56/ 1:57

  6. Caleb C. says:

    Cleans: #95×5, #115×5

    500m rows: 1:42/2:02/1:54/1:57

  7. Complex
    55/60/65/70/75/80/80/85/87f/87f
    Previous PR 87 on May 5

    Row
    2:04 PR! /2:10/2:12/2:13

  8. Sara M. says:

    Strength/Skill
    55/60/65/70/75/80/80/85/90/95f
    Failed on the 95# squat clean. Gotta work on catching the clean without bottoming out. Pretty happy with these numbers due to being out and having had issues with my pec for the last year. Today was the first time in almost a year that I attempted to heavy cleans. 👍 Previous PC pr is 105

    • Sara M. says:

      Didn’t mean to hit the post button 😝

      Metcon = mega goat 🐐😏
      4x500m rows (3 min breaks)
      2:18 pr/2:22/2:27/2:27

      Last known rowing pr was 400m in 2:08, so 500m in 2:18 is definitely a pr.

      Thanks to Coach Shea & Trevor for all the helpful tips and support today! I needed the extra push on those rows. 😲

  9. Groves says:

    Strength: 115/125/135/145/155/165/175/175/135/155

    Metcon: 1:46/1:150/1:53/1:52

    Oh my lungs!!!!

  10. Brett Christensen says:

    @ CrossFit FXT
    Strength: 5 by 5 strict shoulder press @ 135 Across
    Skill/technique:
    every :30 for 4 min 2 position 2 sec pauses @ low hang and hi-hang then a squat clean. working on getting under the bar faster
    60 sec rest a
    every :30 for 4 min 1 position 2 sec pauses @ low hang then a squat clean.
    The 1st 4 min @ 135 & the 2nd 4 min @ 165
    Benchmark 1 mile run: 6:09 = 6 sec PR!

  11. Gerrell says:

    Strength: 135# worked on skill

    Metcon: 2:00/1:58/2:02/2:02

  12. bigdolan says:

    Row 1:30.4
    Can’t seem to break 1:30

  13. Justin Harrison says:

    Clean complex- worked up to 225#

    Row-
    1) 1:33.9
    2) 1:33.9
    Had to bail out for work

  14. H2 says:

    Strength:
    45/45/45/45/50/50/55/55/55/60
    (Need to work more on my clean!!)
    Thanks for pushing me Jennie! 😊

    Metcon: Row 500m
    2:16 /2:18 /2:19 /2:16

  15. jks says:

    Rowed at home
    1:45/ 1:52/ 1:57/ 1:56

  16. Jennie says:

    Strength only with 6:30 class
    110×5
    125×5
    Definitely felt it in my erector muscles.

  17. smileitsaj says:

    135/145/155/165/175/185/195/205/215/235pr!

    Row sucked bad
    1:40/1:52/1:58/1:51

  18. Cara says:

    Strength: 65/75/85/90/90/90/95/95/95/100 failed on the last squat clean, couldn’t stand it up

    Rows
    2:06
    2:04
    2:06
    2:07

  19. Tanya says:

    clean complex worked up to 100#. fatigued. no rows

  20. Megan says:

    Stayed light to work on skill and to monitor hip pain 63×4 73×1 83×2 93×2 103×1

    2:03/2:06/2:09 then had to leave

  21. Kim says:

    Ran a 5k 27:04 not a PR but it was really hot and hilly.

  22. Joy says:

    10×1 –
    Halting Clean Deadlift + Clean Pull + Power Clean + Clean
    53/53/53/53/53/58/58/58/58/63

    Row 500m
    2:06 PR!/2:06/2:20/2:25 (lost all my steam in the last 2 rds)

  23. […] 15 minutes to complete 8×1 of the Complex: Halting Clean Deadlift+ Hang Clean + Jerk (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean + 1 jerk) Similar to June 25, 2015 […]

  24. […] Four rounds, each for time of: Row 500 meters Rest 3 minutes or as dictated by rower availability. Compare to June 25, 2015 […]

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