2015 September 11 WOD

Posted: September 11, 2015 in Uncategorized
Strength

20 minutes to complete, Back Squats:
Set 1 – 5 reps @ 60% of 1 rep max
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 – 5 reps @ 80%
Set 8 – 5 reps @ 80%
Set 9 – 5 reps @ 80%
Set 10 – 5 reps @ 80%
Compare to August 28 or June 26

Metcon

Tabata x 8
Row, Wall Ball, Burpees, Hollow Rocks
Rest 1 minute between movements

Extra

Three sets of:
10 Single‐Arm Dumbbell Rows/side
10 Single‐Leg Glute Bridges/side  

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:17/107c

    225# 1rm

    Tabata
    Rows rx
    Wb 20#
    HRPU
    GHD

    Seth
    Prewod 2k row

    265# 1rm

    Row rx
    Wb 20#
    Burpees
    GHD

    We were both humbled and embarrassed by the butt kicking we received from the tabata

  2. Back Squat
    5@225
    3@265
    1@305
    3@285
    2@325
    4×5@285
    Tabata – 238reps
    row – 80 cals / wb – 72 20# /burpees – 40 hollow rocks – 46
    Extra – completed w/ 70# db rows

  3. MaryLawson Day says:

    BS completed
    Tabata- 261
    Row 45 / WB #14 69 / burpees 60 /
    HR 87

    Post wod women’s soccer (come join every Friday at North Park at 11)

  4. jks says:

    BS 135/155/175/175/175/185/175/175/175/175
    Tabata 120 + Hollow Rocks (didn’t count reps)
    Burpees 5/4/4/3/3/3/3/3
    Hollow Rock all except rnd 3 rocked for 20
    Row 2/5/4/4/5/5/5/5
    WB 10/8/8/6/5/5/5/10

  5. Brett B. says:

    Back Squat
    5@195
    3@235
    1@265
    3@250
    2@285
    4×5@250
    Tabata – 236reps
    row – 59 cals / wb – 68 20# /burpees – 45 hollow rocks – 64

  6. Justin Harrison says:

    BS- completed 8 sets based off 335# 1RM

    Metcon- 236 reps Rx

  7. Tim C says:

    BS- worked up to 225#
    Metcon: 220 Reps,
    WB:81 w/ 20#; Bur:37, HR:47, Row:46

  8. Cara says:

    Strength: 70/85/95/90/95/105/90/90/90/90

    Metcon: 196

    Row: 5/7/5/6/6/6/5/5=45
    14# WB: 10/8/5/7/7/7/6/8=58
    Burpees: 5/5/3/4/3/4/4/4=32
    HR (mostly holding one knee in): 5/8/9/8/8/8/8/7=61

  9. Kim says:

    Strength
    83#/93#/110#×3/117#/105#@5reps×2/105#@2reps.
    Tabata 219
    Row 42/WB 56@14#/Burpees 45/HR 76

  10. BS
    75/100/105/95/100/110/95/95/95/95

    Metcon 224
    Burpees 38
    Hollow rocks 74 (knee bent)
    Row 38
    WB 10# 74

  11. MarkDGoff says:

    Strength
    5-180, 3-205, 1-235, 3-220, 3-235, 3-250, 5-220, 5-220, 4-220, 3-220

    Tabata
    Row – 6/7/7/6/6/7/6/7 = 52
    WB – 8/8/8/8/8/8/8/8 = 64
    Burpees – 6/5/5/5/4/5/5 = 40
    HR – 10/8/8/7/7/8/7/7 = 62
    Total = 218

  12. Dave says:

    BS 90% 205 x 2
    Tabata 167

  13. Brett Christensen says:

    @ CrossFit FXT:
    9/11 Tribute WOD (Time)
    For Time: Total time 29:41 Rx’d I ran 1st and rowed 2nd the row was slow.
    2001m Row or 2001m Run (1.25 miles)
    11 Box Jumps (30″ / 24″)
    11 Thrusters (125# / 85#)
    11 Burpee Chest to Bar Pull-ups
    11 Power Cleans (170# / 120#)
    11 HSPUs
    11 KB Swings (2 pood / 1.5 pood)
    11 Toes to Bar
    11 Deadlifts (170# / 120#)
    11 Push Jerks (110# / 75#)
    2001m Row or 2001m Run (1.25 miles)

  14. Bobby says:

    BS:
    5 @ 225 HB
    3 @ 275 HB
    1 @ 315 HB
    3 @ 295 HB
    3 @ 315 LB
    2 @ 335 LB (close to not being low enough)
    5 @ 295 HB
    4 @ 315 LB ( failed 5th rep – thought we were doing 85%)
    1 @ 315 LB
    5 @ 295 HB w/ Jayson’s assistance.

    Tabata: 226 reps
    Row: 9/8/6/7/8/6/7/8 = 59
    WB: 10/9//9/8/8/9/8/10 = 71
    Burpees: 5/5/5/5/5/5/5/6 = 41
    HR: 7/7/7/7/7/6/6/8 = 55 – more like sweaty slip-n-slide.

  15. H2 says:

    Strength:
    BS: 65/75/85/80/85/90/80(failed on last rep)75/75/75

    Metcon: 197 total
    Row: 40 cals
    WB 10#: 59
    Burpees: 35 (booo burpees) 😁
    Hollow Rock: 63 (one knee in)

  16. Marcia Jo says:

    Strength: 105/120/135/130/135/155/135/135/135/135

    Metcon: 183
    41 cals on rower
    48 wall balls (knee was hurting :/)
    33 burpees
    61 hollow rocks with one knee in

  17. Tanya Favara says:

    115×5
    135×3
    155×1
    145×3
    155×2
    160×2
    145×3

    KBS 35# instead of WB, between eye level & vertical (saving rt shoulder) 82
    Burp 48
    HR 76, last 2 rds midline done, couldn’t keep back down so just did holds
    Row 50
    Total 256 reps

  18. jduse3 says:

    Back squats
    5 x 95
    3 x 115
    1 x 135
    3 x 135
    3 x 155
    2 x 165
    4 x 5 x 115
    Tabata 168
    Row 38
    Wall balls 15# x 60
    Burpees 28
    Hollow rock 42

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