2015 August 28 WOD

Posted: August 28, 2015 in Uncategorized
Strength

15 minutes to complete Back Squats:
Set 1 – 5 reps @ 60% of 1-RM
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 – 7 reps @ 75%

Compare to most recent 1 rep max on June 26, 2015

Metcon

EMOMx24:
Minute 1 – Row (200/150)
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 10 Thrusters (95/65)
Minute 4 – 12 Chest-to-Bar Pull-Ups

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Comments
  1. Nickhayes says:

    Prewod 1.5k row 7:09/84c

    225# 1rm
    Rxd strength

    175m rows
    53# kbs
    5-65# thrusters
    12 pull-ups 1-4 no band 5-6 small band

    Postwod death

    Seth
    Prewod 1.5k row

    1rm 265
    Rxd strength

    175m row
    53# 1-3 44# 4-6
    10/1-4 @ 75# 8/5-6 @ 75#
    1&2 – 12 reps 3&4 – 10 reps
    5&6 – 8 reps

  2. Jennie says:

    I had a super time coaching the zombie crew today! Good work 5 AM’ers!

  3. Jesse G says:

    HBBS
    155×5
    185×3
    215×1
    205×3
    215×3
    225×2
    185×7

    MetCon
    Row: 150-175m each round
    KBS (53#) – 12×1/10×5
    Thrusters (75#) – 8×3/7×3
    C2B – 8×3/7×2/11×1

  4. Back Squat
    5@225
    3@275
    1@305
    3@285
    3@305
    2@325
    7@265
    Emom – rx’d except last 3rds of c2b only did 6

  5. slchampine says:

    At home:

    5 back squat s @ #195
    3 @ 245#
    1 @ 275#
    3 @ 260#
    3 @ 275#
    2 @ 290#
    7 @ 245#

    EMOM X 24

    Row 200
    KBS 53#
    Thrusters 95#
    Pullups

    Not fun alone – I am sure it would have been more fun with friends

  6. jks says:

    BS based on 225# 135/170/190/180/190/205/170
    Row 210/175/114/128/114/147
    KB Green 15/12/10/10/10/12
    Thrusters 75# 8/8/6/5/3/6
    RingRows 12/12/12/10/10/12

  7. Back squats
    70/90/105/100/105/110 -ran out of time

    Completed all reps
    25# KBS
    33# thruster
    RR

  8. MarkDGoff says:

    Back squat
    155 x 5
    185 x 3
    210 x 1
    200 x 3
    210 x 3
    225 x 2
    185 x 7

    EMOM
    2 rds 200m 4 rds 160m
    2 rds 15 2 rds 13 2 rds 10
    Thrusters
    3 rds 10 3 rds 8
    C2B/PU
    1 rd 10 4 rds 8 last rd 12

  9. Dave says:

    BS H bar & L bar 105 – 165
    EMOM 75 thrusters, 45 KB

  10. Bobby says:

    HBBS:
    5 @ 225#
    3 @ 275#
    1 @ 315#
    3 @ 295#
    3 @ 315#
    2 @ 330#
    7 @ 275#

    EMOM: very humbling workout! Ran out of gas on this one.
    RX first 3 rounds – went outside in the middle of fourth round pull-ups (it’s what I get for only eating half enchilada and some granola today) – rested one minute – skipped 5th round row – did regular pull-ups last two rounds – all thrusters done RX throughout workout.

    After WOD finished, and was rested, I made up for missed rounds – two rounds of rows, two rounds of pull-ups and extra 15 KBS.

    I need a day like this every so often to remind me to eat better.

  11. Brett Christensen says:

    @ CrossFit FXT:
    1.) Metcon (AMRAP – Reps)
    AMRAP 25
    30/25 Cal Row
    5 Muscleup
    I got 7 rounds + 1 cal. MUs were pretty sketchy today
    2.) Clean & Jerk work from Comp Train
    EMOMx10: 1 Clean and Jerk, 1st 5 min w/ 205 & 2nd 5 min w/ 215
    3.) Snatch work from Comp Train
    A. 2-rep Heavy Hang Squat Snatch 95/115/135/145/155/165
    B. 3-rep Heavy Squat Snatch 115/135/145/150
    That 165 & 150 = PRs I guess since I have no record of doing that before.

  12. Luke says:

    Squats – see Bobby’s post

    Metcon – 2 rds rx, amrap after that – 2 rds

  13. Marcia Jo says:

    Strength: 105/125/145/135/145/155/125

    Metcon:
    Rowed 150 each round
    Green KB, did 15 all but 2 rounds in which I only did 11
    55# thrusters for 1 round plus 3; knee started stinging so I just eliminated these from the workout 😁
    12 RR each round

    Jennie and I had some good quality time together tonight.

  14. Jennie says:

    3:30
    Made up Saturdays wod w ML, results there

    Completed LBBS squats through the 430 and 530 classes
    Used 225 as 1 rep max, not real max but testing foot, leg and back
    5@135
    3@170
    1@190
    3@180
    3@190
    2@205

  15. Shea says:

    @CrossFit SOCO
    did same Metcon & it killed me-I’m blaming elevation/breathing issues
    -150m row each rd
    -15 40# kb swings each round
    -65# thruster (10×4 rds, 8×2 rds)
    -C2b: 8/7/5/4/4/5
    This was so hard & I’m so sore, but we had fun.

  16. Melanie Ragan says:

    Strength
    15 minutes to complete Back Squats:
    Set 1 – 5 reps @ 60% of 1-RM – 70#
    Set 2 – 3 reps @ 75% – 90#
    Set 3 – 1 rep @ 85% – 105#
    Set 4 – 3 reps @ 80% – 100#
    Set 5 – 3 reps @ 85% – 105#
    Set 6 – 2 reps @ 90% – 110#

    Metcon
    EMOMx24:
    Minute 1 – Row (150 meters)
    Minute 2 – 15 Kettlebell Swings (30)
    Minute 3 – 10 Thrusters (33)
    Minute 4 – 12 ring rows

    was able to maintain all reps each time.

  17. Nichole Dyer says:

    5@80-80
    3@75-101
    1@85-115
    3@80-110
    3@85-100
    2@90-110
    KBS-15×6@35lbs
    Row 150×6
    Thrusters -10×6@33lbs
    Pull-ups . 10×6@ring rows sitting on floor

  18. […] 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 […]

  19. […] Compare/Similar to August 28, 2015 […]

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