2015 June 26 WOD

Posted: June 26, 2015 in Uncategorized

One WOD tomorrow at 9:00! No yoga, no 10:30 WOD.

Strength

Back Squat – 15 minutes to complete:
*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 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%

Compare to most recent 1 rep max back squat on April 21, 2015

Metcon

21-15-9
Front Squat (135/95)
Toes to Bar

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Comments
  1. Nichole Dyer says:

    85,95,105,115,125,135PR
    Metcon:7:09
    65lbs front squats
    Knees to elbows

  2. Nickhayes says:

    Prewod 1.5k row 7:36/81c

    95/115/155/175/185/205/225

    6:08
    100# bs
    GHD

    Postwod 1 mile jog

    Seth
    Prewod 1.5k row

    105/135/185/205/225/245/265

    6:07
    Rx’d

    Postwod 1 mile jog

  3. Lucas Holland says:

    Back squat – 8×4 @295
    21-15-9 – 4:38 rx’d
    Emom×10 – 1 mu + 2 dips
    100 cals on bike every 20 cals 10 banded push ups with small blue band

  4. Wilks says:

    BS – 200/225/255/270/300
    Metcon: 6:15 rx

  5. smileitsaj says:

    225/245/275/295/315 PR!

    Metcon: 8:56 RX Couldn’t find the go button this morning 😔

  6. jks says:

    BS warmup 115×10
    135/ 155/ 175/ 195/ 215/ 225OldPR/ 230/ 235PR
    Metcon 10:45 95#FS / K2Chest

  7. Tim C says:

    BS: 115/135/155/185/195/205

    Metcon: 6:45, FS 115, Knees to chest

  8. Cara says:

    Strength: 75/85/95/105/115/125/130 not a pr

    Metcon: 8:21
    65# FS
    Knee raises

  9. Kent says:

    4 mile run @ home, pre-dawn…

  10. Brett Beckham says:

    I’ve been away at the beach this week but still active. Sunday-ran 3 miles biked 2 miles. Wednesday biked 13 miles. Friday ran 2 miles did 20 sets of stair (35 steps) followed immediately by 2 miles. Looking forward to being back.

  11. Kim says:

    85/98/110/117/124/145#
    153 is my primary but worked off of 130#
    Metcon
    65#

  12. BS
    75/90/100/105/115/120/125f

    Metcon 6:28
    55# FS
    Knee raises

  13. MarkDGoff says:

    Strength
    165 x 5
    205 x 4
    235 x 3
    255 x 2
    260 x 1
    280 f

    Metcon
    6:11 @ 115# fs

  14. Dave says:

    BS 215 PR
    Metcon 6:53 75 FS, knees to chest

  15. Sara M. says:

    Strength – Back Squat
    85/95/105/115/135/145/150f/150 (tied pr)
    Happy with this!👍 Just getting back in the swing of things… Felt good!

    Metcon
    55# FS
    Knees to chest
    6:26
    (Did 10 t2b in first round, but was slow going… This was supposed to be a sprint kind of WOD and knew t2b probably wasn’t the best option so chose to go with knee to chest for the rest of the rounds)

  16. Gerrell says:

    Strength: worked up to a 260# PR!!

    Metcon: 6:31 115#, knee raises

  17. Tanya says:

    123/138/158/168/178/188f/188/193f

    7:20 rx

  18. MaryLawson Day says:

    Strength worked up to #188 (+10# pr)

    Metcon 5:56
    85# FS

  19. Brett Christensen says:

    @ CrossFit FXT
    5 by 5 LBBS @ 285 superset w/ Strict Pull ups for max reps after each set of 5 Pull ups = 10/10/10/9/9 = 48 total
    Metcon:
    21 Power snatches (95/65?) into
    15-12-9
    Burpees over the bar
    thrusters (95/65?)
    Total Time: 9:03 Rx’d burpees got me good today.

  20. Marcia Jo says:

    Strength: 105/120/135/145/155/165/175 PR!

    Metcon: 5:00
    85#
    Knee raises on the bar

  21. Justin Harrison says:

    BS- 225/250/285/305/320/340f

    Metcon- 6:22 Rx

  22. Pete says:

    Strength: 140/160/180/195/205/215

    Metcon: 6:09. 95#. T2B

  23. Bob says:

    Strength:
    200×5
    225×4
    260×3
    275×2
    290×1
    305×1 pr

    Metcon: 5:30
    135#, knees to chest

  24. Matt Z. says:

    275 315 365 385F@2 365×1, 385×1 too shallow
    4:17

  25. Jennie says:

    Did strength, no time for metcon
    Worked off of 225 (previous was 228 in April)
    143×5
    173×4
    188×3
    203×2
    218×1
    230×1 PR
    235×1 PR!

  26. Tanya S. says:

    T2B- improved from last WOD with T2B:)
    53pd front squat
    8:42

  27. steve champine says:

    205/235/265/280/300/315/325 PR (up from 310)
    6:50 Rx

  28. Brian says:

    95/105/115/125/135/145/ 160 PR

    7:25 @95#

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

    Worked up to 305# with HBBS, narrow stance and pause at the bottom.

    Metcon: 4:49 rx’d

  30. […] Compare to most recent 1 rep max on June 26, 2015 […]

  31. […] 20 minutes to complete, Back Squats: Set 1 – 5 reps @ 60% of 1 rep max Set 2 – 3 reps @ 75% Set 3 – 1 rep @ 85% Set 4 – 3 reps @ 80% Set 5 – 3 reps @ 85% Set 6 – 2 reps @ 90% Set 7 – 5 reps @ 80% Set 8 – 5 reps @ 80% Set 9 – 5 reps @ 80% Set 10 – 5 reps @ 80% Compare to August 28 or June 26 […]

  32. […] 15 minutes to warm up to load and complete: 3×5 Back Squats at 80% of your 1 rep max 1 rep max on November 13 or September 22 or June 26 […]

  33. […] 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Set 7 – 1 rep @ 101+% Set 8 – 1 rep @ 101+% Compare to June 26, 2015 or November 13, […]

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