2015 August 18 WOD

Posted: August 18, 2015 in Uncategorized

Some of you may have heard already, but Shea will be leaving her coaching position here at CFJ at the end of August to pick back up her PT profession and spend more time with her family. Help us make her last 2 weeks in this position awesome by encouraging her and thanking her for investing in your health and fitness for the past 3 years.


20 Kettlebell Swings (53/35)
10 Single Arm Kettlebell Press (53/35 – 5 each arm)
300 Meter Run


Three sets of:
5 Bench Press with 2 sec eccentric and immediate, rapid press
Rest 60-90 seconds
15 Single Arm Dumbbell or Kettlebell Row/Arm
Rest 60-90 seconds

  1. Nickhayes says:

    Prewod 2k row 9:20/117c

    Swings 1.5 pood
    Press 1 pood

    1 pood

    250m row
    15-GHD sit-ups
    15 HR PU

    Prewod 1k row

    400m rows

    1 pood

    250m row
    15 HR PU
    15 GHD sit-ups

  2. bigdolan says:

    We need a good “Shea-Batta” before September!

    4+20+10 Rx (presses felt very heavy)

    Bp 165,185,205
    70# db rows

  3. smileitsaj says:

    The best class (6am) is going to miss you Shea!

    But those Sheabatas….πŸ˜’

  4. Caleb C. says:

    Metcon: 4+20 #53kbs, #30kb press

    skipped strength. shoulders really sore.

  5. Tim C says:

    Metcon: 4+20, 45#, 25# DB press
    Strength: 95/115/135 BP, 35# db row

  6. Metcon – 5+7 rx
    Bench – 205Γ—3
    DB Rows – 70#

  7. Wilks says:

    Thanks for everything Shea!!
    55#kb /40#db

    BP – 135/155/185
    DB rows – 70#

  8. Cara says:

    35# KBS all unbroken
    15# KB Presses all unbroken

    I’m not okay with you leaving, Shea, so can you please stay? πŸ™‚ 6am won’t be the same without you! We of course all wish you the best!

  9. H2 says:

    Metcon: 4+20+10+100m
    20#kb swing/15#kb press

    Strength: 40#bench press
    15# db row

  10. Groves says:

    Early strength session:
    Deadlift 3×5 @ 225/245/265
    30 knees to elbows
    Thrusters 5×5 @ 135
    30 weighted hand release burpee to box step up (24″ @ 20#)

    Got WOD blocked at 1130 by being called into work. :/

  11. Tanya Favara says:

    Still having moments of denial about announcement above. Tuesday & Thursday mornings will certainly not be the same, but CF brought us friendship that I’m so thankful for & that will not be changing! πŸ’œ ya Shea! πŸ™‚

    5+20+10+ short run out to street where 100m marked in black paint
    35# swings, 20# SP
    73/83/88# BP, 20# rows

  12. Blake Stegall says:

    Metcon- 4+16 rxd

    Strength- BP 135Γ—3 should have done more
    Rows round 1 50# 2&3 35#

  13. MarkDGoff says:

    4+20+10+25m with 45# KB

    2 rds 115# press and 40# row
    1 rd 135# press and 40# row

  14. Brett Christensen says:

    @ CrossFit FXT
    15 min to find 1RM OHS: 95/135/155/185/205/225 F/225 PR!/230 PR!
    Metcon (Time) I did it in 2:59 Rx’d
    20-15-10 (10 min cap)
    WallBall 20/14
    KB Dead High Pull 53/35
    Metcon (Time) I did it in 3:14 Rx’d w/ 1 fail on the set of 2 rope climbs, slick rope.
    For Time (10 min Cap)
    3 Rope Climbs
    15 Deadlift 185/145
    2 rope Climbs
    10 Deadlifts
    1 Rope Climb
    5 Deadlifts
    Snatch work from comp train
    3Γ—2 Snatch Pulls at 110% of 1RM Snatch I used 215
    Rowing from comp train
    9Γ—1:40 on, :20 off (2 min rest after round 5) Total distance was 4117ish. I was trying to stay in between 1:45-1:50/500m and get at least 440m ea. time. I think I kept close to that for all but 2 rounds.

  15. jkb says:

    AMRAP 15: 4+6
    20 KBS (all UB but round 3) 25lbs
    10 single arm kb press 15lb
    300m run

    Strength: 3 rounds
    5 BP 55lbs, slow negatives
    15 single arm kb row, 15lbs

  16. MaryLawson Day says:

    Grateful for Shea and all she adds to the lives of those around her. Way to go Strong Momma, going back to work!!

    Metcon rx
    4+20+10+275 run

    85/25, 70/25, 80/25

  17. Bobby says:

    WOD: 20 feet short of 5 complete rounds

    BP: 135/135/155

    KB row: 70#

  18. AMRAP 3+20+10+250
    15# KB
    Kept KB swings around eye level due to rib recovery

    No strength work today- slow recovery, very frustrating

  19. Luke says:

    Metcon – 5+7

    BP – 185
    Db row – 70

  20. Shea says:

    Oh my! Y’all are gonna make me cry-AGAIN! I really appreciate all the kind words on the website & in person. It’s been a really SUPER tough decision because I coach at one of the greatest boxes in the world! No, I haven’t been to all of them, but I’ve been to several & none of them come close! So, just know that we all are very lucky to have CFJ & such great leaders in Jayson & Jennie. No sappy goodbyes because I’m not going anywhere-I will see you in class, but I will truly, truly miss being your coach. You are my family–❀️ You all.

  21. Matt Z. says:

    5 + 20,10, 10 meters
    185 bench, 70 DB row

  22. Megan says:

    Shea you will be greatly missed as a coach πŸ˜” you have helped me so much ! I have enjoyed having you as my coach and my morning dj when I was still getting up early lol . Good luck with your new adventure !!!! Love you boo !

    Wod I think 5 rds @ 35# with strict kb presses
    Did cleans from yesterday not a big pr but I hit all these consistently with no fails squat cleans
    105/ 125/135/145/145/155/157 PR

  23. Joy says:

    Shea… NOOOoooo, say it ain’t so. Good luck. You will be miss.

    AMRAP 15: 5 + 20
    20 Kettlebell Swings: 25#
    10 Single Arm Kettlebell Press: 15#
    300 Meter Run

    Three sets of:
    5 Bench Press with 2 sec eccentric and immediate, rapid press: 55#
    Rest 60-90 seconds
    15 Single Arm Dumbbell or Kettlebell Row/Arm: 20#
    Rest 60-90 seconds

  24. Jess says:

    Metcon: 4+20+10+ 50meters
    35# kbs all unbroken
    20# db for strict press, took a long time

    BP all at 65#
    25# db for row

  25. Kim says:

    5mile run at Malesus Park

  26. […] 15 minutes to complete 5×5 Bench Press Compare to most recent bench press on Aug 18, 2015 […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s