2015 September 1 WOD

Posted: September 1, 2015 in Uncategorized

No yoga this Saturday. We will be back on our yoga schedule next Saturday at 8am!

Strength

15 minutes to complete 3 sets of:
10 Overhead Squat w 3 second descent, explode up
3-5 Weighted Pull-Ups 3 second descent, explode up

Metcon

4 RFT:
60 Double Unders
30 Wall Ball Shots
15 Pull-Ups

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:40/112c

    3 rounds of:
    10 OHS @ 95#
    10 HRPU

    24:19
    20#

    Postwod 2 mile run

    Seth
    Prewod 2k row

    3 rounds of:
    10 OHS @ 75#
    10 HRPU

    26:07
    30m row
    20#

  2. Strength – did 4 sets
    OHS – 75/95/115/135
    SPU – 3/3/3/3 no weight added.
    Metcon – 14:14 rx 20# wb

  3. bigdolan says:

    Ohs 115,115, 135(7+1+2)
    4 body weight descent pu x2

    Wod
    20 box steps
    30 WB
    15 hopping pu
    22:15

  4. Joy says:

    Strength:
    OHS: 33#
    pull up: small blue band

    4 RFT: 16:41
    60 Double Unders: wall kicks (rd 2 & 3 only 40 wall kicks)
    30 Wall Ball Shots: 12#
    15 Pull-Up: small green band & mini blue band

  5. smileitsaj says:

    You know that person that’s struggling and still going as you’re ready to leave? And it’s that awkward limbo of should I go? Should I stay? Why are they so slow anyway?

    Well, that person was me today. This took everything out of me.

  6. Kent says:

    Did yesterdays strength: deadlift (pause at ankles, knees, mid thigh, pockets), then clean and jerk
    75/75/95/95/95/115/125/125

    WOD: 15:05
    wall kicks, 12# wb, jump assist pull-ups

  7. Tanya Favara says:

    63/73/73
    4 PU, 3 sec descent, not sure on explode up 🙂 no weight

    23:00
    DUs & PUs good
    14# sets of 10 til very last 10 had to break 5/5
    Agree w/ AJ.
    Too many too long breaks for me. For me tough WOD mentally (the heat, I’m OVER IT! Can not wait for cooler temps).

  8. Wilks says:

    OHS @ 95 across
    Weighted PU – 20# x 3 across
    Metcon: 23:42rx – spent too much time fighting for oxygen

  9. Shea says:

    Strength: OHS 70# across
    PU’s 4-5 each round: no weight kipping/20# kip/20# strict supinated
    Metcon: 18:56 (14# ball)
    I’m glad to hear I’m not the only one who struggled to breathe this morning. Wow.

  10. Justin Harrison says:

    OHS- 95×2, 105×1
    Strict PUx3 reps/round

    Metcon- 19:17 Rx

  11. Groves says:

    Rehabbing my elbow so I didn’t do the weighted PU but did 95 across on the OHS.

    Metcon: heavily scaled. 18:22
    Singles- 20# WB- Green band PU

  12. Jennie says:

    Alone, very little time
    Metcon
    2 rounds RX’D
    7:12
    Shoulders and GRIP sore and fatigued from yesterday.

    2 rounds strength
    33# OHS (unbroken)
    4 pulls, RX’d but unweighted, unbroken

  13. Strength
    33# OHS
    Banded pull-ups (3 each round, big green band)

    Metcon 16:59
    120 SUs
    10# WB
    RR

  14. Marcia Jo says:

    Strength:
    55# OHS, didn’t exactly explode up; I was just trying to stand.
    Jumping PUs with an attempt at a controlled descent

    Metcon: 19:54
    Did 20 dubs then got discouraged because it took me so long, then switched to SUs for th rest
    14# WB
    RR

  15. Bobby says:

    Strength: 4 rounds
    OHS: 75/95/115/115
    WPU: 0#/20#x3

    WOD: 14:18

  16. Sam says:

    Opted out of OHS because I did a variation of those yesterday.
    FS: 120×2/130×2/140×2/150/165/165/175/185
    Metcon: 18:08 Rx. Whew!

  17. Ashleigh says:

    we had to skip in our warm up today.. you’ll be happy to know my skipping has greatly improved 😉

    miss my tribe! hope everyone is doing well!

  18. Matt Z. says:

    135/35
    155/50
    185/50 – 3 second descents turned into 1.5 this round
    15:42 – nice WOD

  19. Cara says:

    Strength:
    OHS: 33# rd 1, 40# remaining rds all unbroken
    3 pull-ups rd 1, 5 remaining rds all with purple backpack

    Metcon: 23:26
    14# WB

  20. Bill B says:

    Strength
    75# x 1, 65# x 2 OHS
    Jumping pull-ups (3 each round)

    Metcon 19:42
    120 SU
    15# WB
    PU toes on box

  21. Blake says:

    Strength- OHS 3×10 of 95# worked from the ground to work on my snatched and 25# weighted pull ups

    Metcon- 13:42 wall kicks

    • Blake says:

      Realized on my 3rd round in on strength that I wasn’t doing the 3 second descend on pull ups but I did it on the 3rd round

  22. H2 says:

    4 mile am run @ home

    Strength: 33# OHS (tough-not use to these)
    Ring rows

    Metcon: 16:03
    4 RFT
    120 SU
    30 Wallballs (8# wb)
    15 ring rows

  23. Bob says:

    Strength: OH Squat: 45/45/45
    Weighted pull-ups: uw/25/35

    Metcon: 22:53
    Su, 14# med ball

  24. Brett Christensen says:

    @ CrossFit FXT
    WOD:
    800m run
    70 DUS: broke @ 44 once
    60 sit-ups unbroken
    50 WB unbroken (20/14)
    40 T2Bs mostly 5s & 3s w/ a few sinlges
    800m run
    15:17

  25. Pete says:

    Strength ( or lack thereof ): OHS 15# /35# / 35# don’t think I was even at parallel on my squats. Shoulders aren’ mobile enuf. Need to call Derick.

    Metcon: 17:09

  26. Josh Godfrey says:

    Tempo OHS – 115, 135, 135

    Strict Tempo Pull-ups – 45, 55, 65 (All sets of 5)

    Metcon – 13:42

    Definitely would have been way slower without a good group pushing me. Fun workout.

  27. Kim says:

    @home Wednesday pm
    Strength -33# OHS/ 5RR w/3s descent
    Metcon: 19:18 dubs/10#/kpu

  28. Jess says:

    OHS: 55/65×2
    PUs, all unweighted, just worked on slow negatives

    WOD: 17:21 rx

  29. […] 4 RFT: 60 Double Unders 30 Wall Ball Shots 15 Pull-Ups Compare to September 1, 2015 […]

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