2015 September 2 WOD

Posted: September 2, 2015 in Uncategorized

Labor Day, Monday, September 7th we will be open from 9 til 11. Members may come and go during that time. We’re closing at 11. 1st heat of group WOD will begin at 9:15.

Strength & Skills

5 Rounds – Rotate stations every 2 minutes
Station 1 – 3 Deadlifts
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + 3-5 Low Ring Muscle Up Progression (if they have C2B pull-ups) OR 3 Rolls to Candlestick + 3-5 Banded Pull-ups if they don’t have C2B pull-ups)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR Nose-to-Wall Handstand Hold)

Metcon

In teams of two, with partners alternating movements, complete AMRAP 10:
Row 250 Meters
30 Kettlebell Swings (53/35)
15 Ring Dips

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:11/116c

    DL 155/225/245/255/275
    Small band ring dips 16/14/14/15/16
    45 second holds

    Postwod 1.5 mile run

    Seth
    Prewod 2k row

    DL 135/185/215/225/245
    Jumping MU 12/10/9/10/10
    60 second holds

    Amrap 10
    4 + 107m
    Seth started
    Seth 44# kbs
    Nick small band ring dips

  2. Jesse G says:

    Ring MU (all sets unbroken) – 8 (PR for UB set!)-5-3-3-3
    HS walk – mediocre today, got 12 feet once
    DL triples – 205/225/245/255/265(3-RM PR!)

    MetCon w/ Mike
    3+row+27 Rx’d

  3. Justin Harrison says:

    DL: worked to 365#, matched current 3RM
    MU transitions
    Kicking up to HS, got a couple of steps in

    Metcon with Lucas- 4 rds+ 211m row Rx

    Post WOD- squat snatch/ snatch balance work

  4. DL – 335/365/385/405/440pr
    MU – 2/2/2/1/1
    HS – attempted to walk rds1,3,5 held for 45 sec rd 2,4
    Metcon – with Justin H.

  5. Tim C says:

    DL: 205/225/255/275/305pr
    MU: worked progression w/ candlestick roles
    HS: worked wall walks w/ hold
    Metcon – with Cameron not sure on rnds

  6. smileitsaj says:

    Worked up to 325 for triples with Tanner, who said he previous 1RM was 300. Not anymore!!!!!!! Great job dude. But everyone performs better when I’m yelling at them, so I’m taking half the credit 😁

    Metcon w/Tanner 4 rounds+250m. RX for me, Tanner box dips. He was killing it today.

  7. jks says:

    DLs x 3 – 225/255/255/275/ 0nly 2 @ 305
    MU 3 Cndlsk Attmpt + 3 Kpng PUs each rnd
    HS 60ish second hold each rnd
    Metcon w Josh 3 rnds + 250m +15KB
    Bx Dips & Red KB

  8. DL 3 RM 100/110/120/130/150 PR!!
    3 banded pull-ups/ 3 candlesticks
    45 sec holds (last round was 30 sec)

    AMRAP- with Cayce
    3 rounds + 200 M
    20# KBS
    Strict pushups

  9. MaryLawson Day says:

    5 mile run prewod

    DL #203

    Metcon with Jess
    3rds + 250 + 14
    #35 kb
    First ring dips I did just ten. All other I did ten toe assist Rd plus five hrpu

  10. Dave says:

    DL 3-rep 275 PR

  11. H2 says:

    Strength & Skills:
    3 rep max DL 80/85/90/95/110
    Candle sticks & ring rows -getting way better!!
    Nose to Wall HS- Not so much of an angle as before 😁😁😁😁

    Metcon w/ Melanie
    3 rds + 250m + 6
    Started w/ 25# / went down to 20# on last set of 10 in rd 1
    Tricep Push ups 4 Ring dips

  12. Marcia Jo says:

    Strength: did it
    Worked up to 175# DL I think (def not a PR)
    3 rolls to candlestick, kipping PUs in the band
    Kicked up to the wall and tried to do handstands

    Metcon: 3 full rounds with Ashley
    Ran 200
    35# KBs
    Toe assisted ring dips

  13. Patrick M says:

    Strength
    3 rep dl I didn’t know what is was.
    165 185 195 215 235 pr
    Did 60 sec nose to wall
    Banded assist muscle ups on bar.
    Teasm Moody
    3 rds & 250 meters

  14. Brett Christensen says:

    @ CrossFit FXT
    CrossFit Total: 940lbs
    10 min for 1RM LBBS = 345 = 10lb PR
    10 min for 1RM Strict Press = 170 = 15lb PR
    10 min for 1RM DL = 425 which ties a 1RM max. I thought 435 was my 1RM so I put 440 on it after that and failed it twice. If I would’ve known I would’ve put 430 on to go for the PR.

  15. Matt Z. says:

    315 345 385 405 425F@3
    6 5 4 3 3 UB plus extras
    HSWs need work
    4 + 163 meters with Pete – 2 runs, 3 rows

  16. Bob says:

    Strength/skill:
    Deadlifts 225/245/275/295/315pr
    Ring muscle up transitions and rolls
    Assisted handstand walks and holds

    Metcon: 4+ 93m rx w/ Bill

  17. Jess says:

    Strength:
    195# 3RM PR!
    candle sticks and got my first C2B, about 12 singles
    played around with handstand walking

    Metcon: with ML
    3rds + 250 +14

  18. Caleb C. says:

    Did “fran” at home. Not sure of my finishing time, but it was not fun.

  19. Melanie Ragan says:

    Strength & Skills
    5 Rounds – Rotate stations every 2 minutes
    Station 1 – 3 Deadlifts
    (build in load with the goal of making the last two sets today’s heavy triple)
    95#/105#/115#/125#/130#
    Station 2 – 3 Rolls to Candlestick + 3-5 Banded Pull-ups if they don’t have C2B pull-ups
    Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
    (OR Nose-to-Wall Handstand Hold)

    Metcon
    In teams of two, with partners alternating movements, complete AMRAP 10:
    Row 250 Meters
    30 Kettlebell Swings (30#)
    15 Ring Dips

    completed 111 + 250 meter + 6 with Heather!!

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