2015 June 30 WOD

Posted: June 30, 2015 in Uncategorized
Strength/Skill

20 minutes to complete four sets of:
Good Mornings x 6 reps
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Banded Hip Bridges x 20 reps
Rest 30 seconds

Metcon

3 rounds, go every 5 minutes:
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each.

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:29/82c

    GM @65#
    Back extensions
    Small band

    15 pull ups small band
    20 push ups
    3:44/3:41/4:13

    Postwod 1 mile jog

    Seth
    Prewod 1k row

    GM 2@75# 2@85#

    1:53/2:00/2:46
    Push-ups failed On last round

    Postwod 1 mile jog

  2. bigdolan says:

    Jumpin pu
    2:57, 3:42, 3:43

    45# gm, ball curl, air hump
    4 rds, no band

  3. Lucas Holland says:

    Strength/Skill – all 4 rds completed
    good mornings @ 135/155/175/195
    metcon – 2:54/3:26/4:08 push ups killed me
    emom×10 – 1 squat snatch @165
    5×15 ghdsu
    5×10 db strict shoulder press

  4. James Roberson says:

    Strength/skill – complete
    Only did 8 reps per round of supine ham curls

    Metcon – 4:24, dnf 12 squats, dnf 14 squats

  5. Groves says:

    Skill aka “The CrossFit Kama Sutra) complete.

    Metcon: 3:11/3:22/4:45 RX. Hit TMF on the R3 push-ups.

  6. Tanya says:

    prewod 5 mi run with Brittany 9:47mile/min avg pace

    skills
    GM 63#

    3:35/4:14/4:18
    rolling pushups started early. midline was done staying tight

  7. Wilks says:

    Metcon: 3:34/3:53/3:16 rx

  8. Strength
    33# GM
    Banded hip bridges with green band
    Hamstring curls 10 reps at a time

    Metcon
    3:46
    4:23
    4:51
    RR
    HR, rolling up & down PU
    Squats, 20/25 each round

  9. H2 says:

    Skills: completed all 4 rds
    55# GM

    Metcon: 3 rds go every 5 minutes
    3:37/4:10/4:32
    Ring rows/rolling push ups/air squats

  10. Gerrell says:

    Strength: Bar good mornings

    Metcon: 3:03/3:27/3:43

  11. Brett Christensen says:

    @ CrossFit FXT
    5 by 5 DL @ 80% = 350
    Open WOD 15.1
    Part A: 5 rounds + 12 = 3 rep PR that came w/ ripped hands again
    Part B: 205 = 30lbs < last time. I hit 205 and was running out of time so I jumped to 240 and failed it on the clean. I should've hit 225 1st.

  12. Marcia Jo says:

    Strength/skill: did it
    33# GMs

    Metcon: 3:14/4:40/4:56
    RRs

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

    Strength:
    GM’s w/ 135#

    Modified to Trevor’s challenge.
    10 strict pullups
    20 strict hspu
    30 weighted pistols w/ 20# kb

    2:18/2:42/4:02
    Last round my lower back got tight.

  14. Jennie says:

    63# GM
    Curls completed
    1 round bridges with medium band, 2 with medium+small

    3:19 – all unbroken pull ups and 30 SAS push ups
    3:51 – all unbroken pull and 10 strict push ups before rolling up/planking down
    4:13 – 11 unbroken and only 6 strict

    Muscle failure WODs are my least favorite of all. Blah.

  15. MaryLawson Day says:

    Completed all skill work
    #63 for Good Mornings

    Metcon
    2:47/2:54/2:52
    Subbed GHDs for PullUps (Shoulder needs break)

  16. Megan says:

    Strength
    63#good mornings
    Curls complex and hip bridges with one band

    Word : woof my arms! Push ups so hard

    3:08/3:54/4:08
    First rd strict push ups
    Second 10/ 20 roll
    Third roll

  17. Pete says:

    2:39 / 3:50 / 3:46. Did peel up/planks on 29,30 of 2nd and 3rd round

  18. Monte says:

    2:52
    8:30
    14:34

  19. Nichole Dyer says:

    45lbs good mornings
    Metcon–4:40,4:44,4:39

  20. Caleb C. says:

    Completed strength. #45 GM

    Metcon: 3:18/3:19/4:08

  21. Shea says:

    Strength/skill
    65# GM/20 HSMB curls/20 Lg band bridge
    Metcon:
    3:27/3:23/3:15

  22. Joy says:

    Strength: Complete
    33# Good morning

    Metcon:
    15 Pull-Ups:
    30 Push-Ups
    45 Air Squats
    Complete each set as quickly as possible and note times for each.

    4:34/4:13 (only 20 push ups)/4:32 (only 20 push ups)

  23. Cara says:

    Completed first rd at 5:00
    Second rd only completed 10 squats
    Third rd completed 13 squats

  24. Kim says:

    Strength
    GM w/33#
    Completed all else
    metcon: 3:27/3:33/3:18
    kpu’s/strong pushups &squats
    I like this kind of metcon.

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