2015 August 31 WOD

Posted: August 31, 2015 in Uncategorized

We have a guest coach for the 6:30 class tonight! Come get your learn on under the instruction of a visiting Level 2 coach.

Strength

15 minutes to complete 8×1 of the Complex:
Halting Clean Deadlift+ Hang Clean + Jerk
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean + 1 jerk)
Similar to June 25, 2015

Metcon

3 minutes at each station for max reps/calories, 1 minute rest between stations
Row
Ground to Overhead (155/105)
Bike
Sit-ups/GHD Sit-ups
Double Unders

Advertisements
Comments
  1. Nickhayes says:

    Prewod 1k row 4:41/57c

    95/95/105/105/115/115/125/125

    49c
    18 @ 95#
    Subbed kbs for bike 60 @ 53#
    GHD 60
    DU 71

    Postwod 2 mile run

    Seth
    Prewod 2k row

    95/95/115/115/135/135/145/145

    Row 44c
    11 @ 95#
    Subbed kbs for bike 50 @ 53#
    GHD 55
    SU 50 burpees 25

  2. Strength Complex
    135/165/185/205/215/225/245
    Metcon: 375rx
    row – 72 cals
    G2o – 15
    Bike – 56 cals
    Ghd – 50
    Du’s – 182

  3. bigdolan says:

    Complex
    135,155,155,185,185,205,205,225

    Metcon
    Row 67
    g2o 16 155#
    Bike 37
    Abmat 63
    Wall kicks 45 and 35 box steps

    • jks says:

      Hey AJ, you were missed this AM. No one was messing with Big D and he needs that motivation. I think he could have used your help with the instructions as well…seems he was push pressing instead of jerking…or at least that’s what I think I heard.

      • smileitsaj says:

        I can tell he needed help because those numbers are WEAK!!!

        And of all things he can’t seem to do well, it’s jerking it. Go figure.

  4. Nichole Dyer says:

    65,55,55,60,60,60,65,65

    Row- 26Cal
    GTO-55lbs-10
    Bike-29
    Sit-ups -56
    Wall Kicks-160

  5. jks says:

    Complex 95/95/105/115/125/135/135/140
    Bike 42
    Abmat 75
    DUs 50 (w SUs between)
    Row 42
    G2O 14 105#

  6. Groves says:

    Strength: 155/155/175/175/185/185/195/195f

    Rushed the last complex because I ran out of time. On a positive note, I have seen dramatic improvement in my cleans.

    Metcon: 213 RX!

  7. H2 says:

    Strength: 55/55/55/60 remaining
    Metcon: 294
    Row: 41 cals
    G2O: 16 @55# (C&J)
    Bike: 33 cals
    Ab mat sit ups: 71
    SU: 266/2 =133

  8. MaryLawson Day says:

    1 hour trail run prewod

    Strength
    Up to #105

    Metcon 292
    48 – row
    29 – G2O #70 snatch first 20, then c&j
    37 – bike
    73 – ghd first 50 then sit up
    106 – double unders

  9. Dave says:

    Strength 105 – 115
    308 Single unders, ab mat, 95#

  10. Brandy says:

    6 @ 95#, 2 @ 105# maybe 2 or 3 were squat cleans, rest power

    Metcon went in order, G2O was 105# but did regular Situps instead of GHD

    52/15/31/98/91 total 287

  11. Cara says:

    Strength: 65/75/85/85/90/95/100/105

    Metcon: 335
    Dubs: 167
    Sit-ups: 75 (abmat – didn’t have enough time to adjust the ghd so went back to the mat)
    Row: 42 cals
    G2OH: 18 @ 80#
    Bike: 33 cals – forget to push play the 2nd time every time 😒

  12. Joy says:

    Complex: 55/60/65/70/70/73/75/80

    Metcon: 350

    Row: 33 cal
    Ground to Overhead: 60# 20
    Bike: 23 cal
    Sit-ups: 86
    Double Under: wall kicks 188

  13. Bobby says:

    C&J complex: 135/155×2/185×2/205×2/225×2
    Thanks Jennie for helping me with the technique… I definitely have something I’m gonna be working on.

    WOD: total – 305
    C&J – 12 @ 155# (focused on technique)
    Bike – 51 cals
    GHD – 30
    DUs – 170
    Row – 42 cals (boy, this was “fun” 👍)

  14. Strength 55# for all 8 sets. Split jerk is getting better 😃

    Metcon 177 reps
    Row 40 cal
    G2O 55# C&J
    Bike 38 cal
    Sit-ups 65
    DUs (attempts) 13

  15. Bob says:

    Strength: 75/95/95/115/115/115/125/135
    Metcon: 183 reps
    Row:33cal
    G2OH: 10 115#
    Bike: 35cal
    Sit-ups: 43
    Double unders: 62

  16. Bill B says:

    Complex 75/95/115 x 6 (squat cleans)

    Metcon
    Bike 46
    Abmat 75
    DUs 5 lot of attempts
    Row 45
    G2OH 14 95#

  17. Brett Christensen says:

    @ CrossFit FXT:
    4 by 4 Superset of front squats at 70% of 1 RM C&J w/ 4 by 4 split jerks, so you do 4 FS and the go straight into 4 Split jerks unbroken. I used 185 across
    12 min AMRAP of
    1 burpee over the box jump (24/20)
    1 KBS (73/53)
    Increasing 1 rep ea round. I got 11 rounds even.

  18. Tanya Favara says:

    Clean complex worked up to 105#

  19. Jennie says:

    6:30 class
    83/103/113/123/133 (pressed out jerk)/133 (killed it)
    Lifetime PR overhead is 142# so I feel like I can PR soon

    G2O-93#-18 (never done this many power jerks at this weight)
    Bike-33 (Got to watch MJ kill her DU’s!)
    Sit-ups-47 abmat, 20 GHD
    DU-154 (totally not clicking today)
    Row-38 (went easy bc knee)
    310

  20. Pete says:

    Strength: 105# ( worked on technique)

    Metcon: G2O 18 @ 95#
    Bike 32
    GHD 50
    DU 112
    Row 48

  21. Melanie Ragan says:

    Strength
    15 minutes to complete 8×1 of the Complex: 65#
    Halting Clean Deadlift+ Hang Clean + Jerk
    (Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean + 1 jerk)

    Metcon
    3 minutes at each station for max reps/calories, 1 minute rest between stations
    Row – 30 cal
    Ground to Overhead (65#) – 14
    Bike – 32 cal
    Sit-ups – 66
    Double Unders – 20 (practiced DU)

  22. Marcia Jo says:

    Strength: 65/65/65/85/85/95/105/f115

    Metcon: 191 (pretty sure I got more but I lost count on both sit ups and DUs)
    Row: 39 cals
    Clean with push jerk 95#: 10 (too heavy)
    Bike: 25 cals (forgot to push play 😔)
    Sit-ups: at least 82 (started here)
    DUs: 35 (strung like 8 together!! Yay!)

  23. Kim says:

    @home b/f kid stuff
    No time for strength
    Air rower 550meters/10.1 calores
    G2OH subbed power cleans @83# 24
    Bike subbed burpees 42 UB
    Abmat butterfly situps 80
    Double Unders 178

  24. Jess says:

    Strength: worked up to #95

    Started on G2O
    21 @75#
    35cals
    20ghd, 55situps =75
    160du
    31cals

  25. Jennie says:

    Just found Josie’s score sheet in my purse 🙂

    31/26/22/64/64 – 207 total

    Love her.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s