2015 August 14 WOD

Posted: August 14, 2015 in Uncategorized
Strength/Skill

15 minutes to complete 4 sets of:
6 Romanian Deadlifts with 3 second descents
10 Dumbbell External Rotations with 3 second descents

Metcon

2 RFT:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (53/35)
Run 400 Meters

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Comments
  1. Nickhayes says:

    Prewod 1k row 4:55/55c

    135#
    10# 7/arm

    15:24

    Postwod 1.5k row 6:53/87c

    Seth
    Prewod 1k row

    135#
    15# 7/arm

    15:27

    Postwod 1.5k row

  2. Melanie Ragan says:

    Strength/Skill
    15 minutes to complete 4 sets of:
    6 Romanian Deadlifts with 3 second descents – 1st set was with 45#, 2nd set was with 55#, 3rd set was with 55#, and 4th set was with 65#
    10 Dumbbell External Rotations with 3 second descents – 1st set with 10#DB then moved to 8#DB – I wasn’t able to complete the 4th set – no time left

    Metcon
    2 RFT: COMPLETED IN 18:00
    Row 500 Meters
    20 Hand-Release Push-Ups
    30 Kettlebell Swings (25)
    Run 400 Meters

    STARTED WITH RUN FIRST AND DID ROW LAST

  3. Romainin DL – @225×4
    DB external rotation – @15×4
    Metcon – 11:35 rx

  4. jks says:

    DL work @ 135
    DB rotations @ 10#
    Metcon 19:55 w 45# KB

  5. Nichole Dyer says:

    RDL-65lbs
    DER-5lbs
    2RFT:13:28
    Bike400m
    20 Lsit DB press -10lbs
    30KBS- 35lbs
    Bike400m

  6. Brett B. says:

    RDL #95 – 3rounds #135 – 1round
    DB external rotations #15 – 4rounds
    Metcon: 12:14 biked .45 instead of row.

  7. Caleb C. says:

    RDL: #135 x4 rds, 10lb db rotations

    2RFT: 16:34 rx;d

  8. Wilks says:

    RDL – 135#
    DB ext. rot. – 8#
    Metcon:
    13:10rx

  9. Luke says:

    135 rdl
    8# db ext rotations

    Metcon – 16:16
    Rd 1 about 5:40, rd 2 fell apart

  10. H2 says:

    Strength:
    RDL @53#
    Dumbell Ext. Rotations@ 5# for 3 rds & 3# for last rd

    Metcon:
    17:46 😐
    500 m row
    20 hrpu (roll up)
    30 kb 20#/15# I’m whooped! Erthang hurts
    400 m run (run & walk) lots of walk 😁 😁

  11. Dave says:

    RDL 115 very weak internal rotation
    Metcon 14:52 35KB, ran round 1 biked round 2

  12. Brett Christensen says:

    @ CrossFit FXT:
    Metcon (3 Rounds for reps)
    :60 max effort :90 sec Rest
    2 rounds Box Jump 24/20: 31/30 reps
    2 rounds HSPU: 12/10 reps
    2 rounds Ball Slam 30/20: 32/30 reps
    *score entered total reps for two rounds of each movement. Total reps = 145, I went from box jumps to ball slams to HSPUs.

  13. MarkDGoff says:

    RDL 95#
    DBR 5#

    Metcon
    13:18 45# KB

  14. Groves says:

    RDL: 135
    ESR: 8
    Metcon: 15:23 RX

  15. Jennie says:

    Before 430 class with Eli
    12:07
    35#, strict push-ups, all runs

    83×2 rounds, 103×1 round RDL – difficult to maintain proper technique for 6 slow reps
    5# external rotation work

    Eli
    13:44
    15#, runs

  16. Megan says:

    15:56 rxd
    Ughhh rowing and push-ups took me fooooooorever !!!!!!!

    Loved the fallish weather at 5 am 🙂

  17. Pete says:

    Strength: 115# RDL, 8# external rotation

    Metcon: 12:53. 45#kb, run x 3

  18. Tanya Favara says:

    RDL 95#
    DER 5#

    12:29
    All runs
    35#

  19. Marcia Jo says:

    Strength/Skill:
    85# Romanian DLs
    5# DBs

    Metcon: 16:03
    30# KB

  20. Kim says:

    Strength only completed 3 sets
    65# RDL & 8# DER
    Metcon:
    Didn’t get time:( > than 16 min but <than 20
    Very good effort on strict pushups. Lot of time spent on these.
    35# kbs

  21. […] 2 RFT: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings (53/35) Run 400 Meters Compare to August 14, 2015 […]

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