2015 August 26 WOD

Posted: August 26, 2015 in Uncategorized
Strength

20 minutes to complete Front Squats
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push if you’re not feeling it.
Compare to June 11, 2015

Metcon

In teams of two, with only one partner working at a time,
AMRAP 6 minutes:
Wall Ball Shots
Rest 2:00 and then…
AMRAP 6 minutes:
Rowing or Bike for Calories

Extra

3 rounds:
Nose to Wall Handstand Hold x 60 seconds
Dumbbell External Rotations x 8/arm with 2 sec up and 2 sec down, no pause

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Comments
  1. Jesse G says:

    FS – Worked up to 225#
    MetCon w/ Tim
    161 WB @ 20#
    113 cal on rower

  2. FS – 185×2/205×2/215×2/225/245/265/275/285/295f
    Metcon w/ Allison
    me – wb – 106 20#/ row – 73cal
    Allison – wb – 86/ row – 33cal
    total – wb 192/ row 106cal

  3. smileitsaj says:

    FS 185×2/205×2/215×2/225/245/265/275/285/290 PR!

    Metcon w/Tanner

    WB 168
    Row 121 Cal

  4. jks says:

    FS 135/145/155/170/180/190f/190f/180/180/185 tied PR
    Metcon w Mark
    WB 173 (M93/Jk80)
    Cal 101 combined

  5. MaryLawson Day says:

    FS worked to 120#
    Did yesterday’s metcon
    Completed all extra work

    Post wod 8 (ish) mile run

  6. Strength
    2@65#
    2@75#
    2@80#
    1@85
    1@90
    1@95
    1@100
    1@105

    Metcon- with Melanie
    140 WB 12#
    85 cals on rower

  7. H2 says:

    Strength: worked to find max rep – 72#

    Metcon with Justin 😊
    83 wall balls (10#)
    83 cals rower

    (1000m row b4 class 4:49)

  8. Dave says:

    FS 105 – 170
    Me and Brian 148/101

  9. Brett Christensen says:

    @ CrossFit FXT: we had an odd number in class so I did both solo
    Metcon (Time) 10:01 using another groups rest time as mine
    Partner Relay 8 rounds
    15 WallBall 20/14
    Then 8 rounds
    15 Burpees to 12″ target
    15 min cap
    Metcon (Time) I used 155 @ 30 reps in 14:48 due to not having a partner.
    Partner Alternating Reps
    60 Barbell Complex (135/95)
    Squat Clean, Push Press, Back Sqaut, Jerk (from rear shoulders)
    15 min cap
    Gymnastics Pushing from Comp Train
    A. 50 Strict HSPU for time: 14:20, I had the 1st 25 done somewhere around 4 min then around 30 everything fell apart.

  10. Bobby says:

    FS: 185×2/205×2/215×2/225/235/245/255/275/285/300PR!/310f – squatters felt great today! Excited about the new cycle. Ready to get STRONG!

    W/ Matt A.
    WB AMRAP: 210 total reps. 110 for Matt, 100 for me – swapped every 10 reps.

    Row: 136 calories/1707 meters – swapped every minute – my 3 intervals were 25/21/20cals.

  11. Luke says:

    FS – 315

    Metcon w/ Blake
    200 wb
    142 cal

  12. Jennie says:

    Before 3:30 class, completed extra
    5/8# DB External Rotations
    22 seconds was max nose to wall – a PR hold for me

  13. Blake says:

    135/145/165/175/185/195/205/225/235pr/245pr

    Metcon- worked with Scott
    Wall Balls- 201
    I rowed he biked – 174 might have went a little longer since we were doing separate machines but it was close

  14. Bill B says:

    75/95/105/115/125/145/165/175/185/195 FS
    w/ Joe and Luke

    Metcon partner w/ Gracie great job
    155 WB
    Run 1400m (100m run)

  15. JD says:

    265# FS stayed at 95% of 1RM today

    Metcon with Harrison
    147 WB
    94 cal row

  16. Haley Milligan says:

    Strength- PR 75#

    With Carly
    135 Wall Balls 8#/12#
    60 cal row

    Extra work
    60 sec handstand hold x2
    5# DB External Rotations 3 sets of 8

  17. Patrick M says:

    Front squat pr 180
    Team Moody 172 wb &82 cals.

  18. Melanie Ragan says:

    Strength
    20 minutes to complete Front Squats
    *Set 1 – 2 reps @ 60% – 65#
    *Set 2 – 2 reps @ 65% – 75#
    *Set 3 – 2 reps @ 70% – 80#
    *Set 4 – 1 rep @ 75% – 85#
    *Set 5 – 1 rep @ 80% – 90#
    *Set 6 – 1 rep @ 85% – 95#
    *Set 7 – 1 rep @ 85-90% – 100#
    *Set 8 – 1 rep @ 90+% – 105#
    *Set 9 – 1 rep @ 90+% – 110#
    *Set 10 – 1 rep @ 90+% – 115# PR!

    Metcon
    In teams of two, with only one partner working at a time,
    AMRAP 6 minutes:
    Wall Ball Shots – completed 70 individual wall balls
    KImberly and I completed 140 wall ball reps

    Rest 2:00 and then…

    AMRAP 6 minutes:
    Rowing or Bike for Calories
    We completed 85 total cals

  19. Tanner says:

    Front squat 215 pr

    AJ tried to kill me. 168 wall ball 121cal

    Legs feel terrible today.

  20. Pete says:

    Strength: worked up to 175#

    Metcon: Team Pete ( by myself) 100 wb #20 last 15-20 throws definitely not to the mark!
    67 cal.

  21. Marcia Jo says:

    Strength: 85/95/100/110/115/125/130/140 and form became meh so I stopped there

    Metcon: 136 with Ashley (14# for me, 10# for Ash) then 90 cals on the bike

    For being sick the day before, I’ll take it.

  22. Jess says:

    Strength: got up to 130#

    Metcon with Ashley
    WB: 169, 14#
    Cals: 95

  23. Nichole Dyer says:

    65,70,75,80,85,90,95,100,105,110,115PR

    Wall balls 10lbs -70
    Row 38 Cal

  24. […] 15 minutes to find 1 rep max Front Squat Compare to September 3, 2015 or August 26, 2015 […]

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