2015 September 14 WOD

Posted: September 14, 2015 in Uncategorized
Strength

20 minutes to complete 6 sets of:
Hang Clean + Power Clean + Clean, heavy and climbing
10-15 Ring Dips

Metcon

3 sets of 3 minute AMRAP:
Hang Power Clean + 1 Front Squat (175/115)
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets

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Comments
  1. Strength
    Complex – 155/175/185/205/215/225
    Dips – 12/12/12/12/12/12
    Metcon – 81 reps rx’d

  2. Jesse G says:

    HSC+PC+SC
    135/145/155/165/175/185 – No re-grips
    10 strict RD each round

    MetCon – 65 reps @ 155#

  3. bigdolan says:

    135,155,175,185,195,205
    Really working on form all unbroken

    Metcon 83 Rx !!!!!

  4. MarkDGoff says:

    Strength
    2 x 95
    2 x 115
    2 x 125

    93 @ 115#

  5. Strength
    55/55/60/60/65/65
    Worked on perfect form for pushups

    Metcon 95 reps
    65# 3 rounds + 3 reps
    60# 3 rounds + 3 reps
    60# 3 rounds + 8 reps

  6. jks says:

    Strength – Cleans 95/105/115/125/125/125
    Dips from Bench 10 per round
    Metcon – I cant count when tired … did 90 not 100
    4 + 3 + 3 by round with 95#

  7. Groves says:

    Strength:
    135/135/155/155/165/175
    All ring dips unbroken

    Metcon: 80 @ 135#
    Smoker

  8. MaryLawson Day says:

    Strength
    Up to #95
    Strict push ups
    Light and modified for irritated shoulder/trap area

    Metcon
    Again, light
    #85
    102 reps (36/29/37)

    6.4 mile post wod (technically 3.2×2)

  9. Tanya Favara says:

    73×3/83×2/93×1
    No dips or metcon
    3.47 mile run 8:51 pace

  10. Bobby says:

    Clean complex:135/155/175/195/205/205

    Ring dips: 10 reps/round – kipping – broken

    AMRAP: 73 Rx
    2 + 1/1 + 1/2
    3
    2 + 1/1 + 1/2

  11. Justin Harrison says:

    Clean complex- 135/185×2/205×2/230

    Metcon- 73 Rx

  12. Dave says:

    Strength 75-115
    Metcon 81@95

  13. Marcia Jo says:

    Strength: 65/85/95/105/115/115
    (Dropped the bar for the squat clean on the 6th one, didn’t quite squat clean but did clean and then squat)

    Metcon: 82 at 85#

  14. Megan says:

    2.50 jog at lunch

  15. Wilks says:

    Strength:
    135/145/155/160/165/170
    15 strict ring dips per round

    Metcon:
    89 @ 155#
    Messed up and did the cleans from the floor instead of the hang position.

  16. Bob says:

    Strength: 95/115/135/145/155/155f
    worked strict ring dips and holds

    Metcon: 82 115#

  17. jduse3 says:

    Strength 95,95,115,95,95. Poor form I’m afraid. Dips w toes on box 10,8,8,6,5.
    Metcon 81 @ 95# / 75#

  18. jkeel 41/5'9/175ish says:

    Clean complex with 175#
    15 ring dips per rnd.

    65 reps
    175# first round
    145# for the rest

  19. Bill B says:

    Strength #95 x2, #105 x2, #115 x 2
    Ring dip toe touch 10/rd

    Metcon 89 @ #105

  20. Cara says:

    Yesterday ran 6.7 miles trail & road in around an hour and 25 minutes.

  21. Jennie says:

    Ran 4 hilly country miles yesterday. 1st day doing anything since I hurt my neck. Still stiff.

    4 rounds of strength is all I had time for, it was hurting my foot and leg anyway.
    105/115/135/125
    8 dips per round, 24 RX’d, 8 with toes

    Did 1 round of Metcon RX’d for 25 reps.
    Too much hurting.

  22. Matt Z. says:

    135 155 175 195 215 235
    10 ring dips each
    98 reps @175

  23. Joy says:

    Strength: 55/60/65/70/75/80
    12 strict push ups every round

    Metcon
    3 sets of 3 minute AMRAP: 88 reps 80#x1 complete round, 65# for all other rounds
    Hang Power Clean + 1 Front Squat
    Hang Power Clean + 2 Front Squats
    Hang Power Clean + 3 Front Squats

  24. Melanie Ragan says:

    Strength
    20 minutes to complete 6 sets of: #65
    Hang Clean + Power Clean + Clean, heavy and climbing
    10-15 Ring Dips – subbed box dips

    Metcon
    3 sets of 3 minute AMRAP:
    Hang Power Clean + 1 Front Squat (tried 75# but moved back down to 65#)
    Hang Power Clean + 2 Front Squats
    Hang Power Clean + 3 Front Squats
    Rest 3 minutes between sets

    completed 81 reps

  25. Nichole dyer says:

    Metcon
    100REPS at 65lbs

  26. Brett Christensen says:

    @ CrossFit FXT
    4 × 4 FS w/ 2 sec pause @ 75% = 230
    12 min AMRAP
    15 box jumps 24/20
    12 KB swings (70/53)
    9 T2Bs
    5 rounds + 33 reps Rxd

  27. Julie says:

    Strength: 6 sets of:
    HC + PC + C: 55/60/65/65/65/70
    10 Ring Dips…slow negatives

    Metcon: 3 sets of 3 min AMRAP: 87 Reps total
    HPC + 1 FS / HPC+ 2 FS / HPC + 3 FS
    Rnd 1 @60lbs, 30 reps
    Rnd 2 @55lbs, 27 reps
    Rnd 3 @55lbs, 30 reps

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