2015 September 16 WOD

Posted: September 16, 2015 in Uncategorized
Strength

20 minutes to complete Deadlifts:
Set 1 – 5 reps @ 75-80% 1 rep max
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%
Between sets, practice skills on the rings. Don’t skip this.

Metcon

3 RFT:
20 Calories Bike or Rower (or 400 Meter Run)
20 Box Jumps (24/20)
15/10 Handstand Push-Ups

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Comments
  1. Nickhayes says:

    Prewod 2k row 9:37/112c

    1RM 300#

    9:54
    20 cal row
    20-20″ step ups
    15 HRPU

    Postwod 1,150m row 67c/5:10

    Seth
    Prewod 2k row

    1RM 300#

    10:26
    20 cal row
    20″ jumps/10 step ups
    1 abmat

  2. Deadlif/skill, did mu in between sets
    365×5
    385×3
    425×1
    385×5
    425×3
    465×1 pr!
    Metcon – 11:38 row/40#db

  3. bigdolan says:

    DL
    335×5, 385×3, 425×1, 385×5, skipped the 3, 475×1 40# PR! Went for 495 but no dice

    Metcon 9:25
    20 cal row
    20 24″ box step
    15 40# Lsit db press

  4. jduse3 says:

    Deadlift
    195×5
    215×3
    235×1
    215×5
    235×3
    235×1
    Metcon 14:25
    run/35# db/ 60xboxjumps @18′ !

  5. Tim C says:

    Deadlift
    225×5
    245×3
    265×1
    245×5
    265×3
    275×1
    Metcon 13:53 I think, 400m runs, A frame push ups

  6. Justin Harrison says:

    DL- 315/335/365/335/365/405(1RM PR)

    Metcon- 20 cal row, 20×24″ BJ, 10 kipping HSPU- 17:17

  7. jks says:

    DLs – 255/285/295/285/295/305
    Metcon 13:06 Row / 24″ Bx Stps / 24″ Bx Push Ups

  8. Brett B. says:

    Subbed strict shoulder press instead of DL.
    95×2
    105×2 2 single MU
    115×2 2 unbroken MU
    125×2 2 single MU and 2 Unbroken MU
    145×2 2 single MU
    155×2 3 Unbroken MU

    Metcon: 10:59 Rx’d.

  9. Cara says:

    Strength:155/165/175/165/175/185 – not a pr
    Totally forgot about ring work

    Metcon: 10:38
    Runs
    20″ box steps
    20# DB seated presses

  10. Dave says:

    DL 205 – 265
    Metcon 14:33 run/row/bike, step ups, sitting DB press 20#

  11. Jesse G says:

    DL – 225/255/275/255/275(3-RM)/295f/295 (not a PR)
    6 set of 3 UB ring MU

    MetCon – 18:46 Rx’d w/ row

  12. H2 says:

    Strength: 100/105/110/105/110/125/135# PR!!! 😊

    Metcon: 13:00
    3RFT
    400 m runs (ran all of them yay)
    12″ box jumps
    12# seated db presses

    This Am: 1 mile run – 10 min 😁👟👟

  13. Bobby says:

    DL:
    5 @ 275#
    3 @ 295#
    1 @ 315#
    5 @ 295#
    3 @ 325#
    1 @ 335#

    Metcon: 12:47 – run 400 – mix of step up and jumps – strict HSPU – split 10/5-8/4/3-6/3/2/1/1/1/1

  14. Brett Christensen says:

    @ CrossFit FXT
    Metcon 1 10 min AMRAP
    400m run
    5 Clean and Jerks @ 155
    4 rounds even
    Metcon 2 5 RFT
    2 rope climbs
    15 sit-ups
    7:07 Rxd

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

    335×5
    335×3
    355×1
    Did MU work between sets.
    I don’t remember the rest…

    Metcon:
    9:57 (Bike)
    First 15 HSPU strict and unbroken

  16. Matt Z. says:

    335 355 375 355 375 425
    Muscle ups
    Invert on ring attempts
    10:26 with rows

  17. Bob says:

    Strength: 245/265/280/265/300/325pr
    Metcon: 12:20 Row, 24″ box, seated db press 25#

  18. Patrick M says:

    185@5
    205@3
    225@1
    205@5
    225@3
    1@255
    1@285 pr!!!
    Metcon 18:15rx but hspu was a negative to a plank.

  19. Melanie Ragan says:

    Strength
    20 minutes to complete Deadlifts:
    Set 1 – 5 reps @ 75-80% 1 rep max – 100#
    Set 2 – 3 reps @ 80-85% – 105#
    Set 3 – 1 rep @ 85-90% – 110#
    Set 4 – 5 reps @ 80-85% – 105#
    Set 5 – 3 reps @ 85-90% – 110#
    Set 6 – 1 rep @ 90+% – got up to 140# but still dont think this is my one rep max
    Between sets, practice skills on the rings. Don’t skip this. – worked on ring rows and holds

    Metcon
    3 RFT: 15:34
    400 Meter Run
    20 Box Jumps (16)
    12 DB to overhead

  20. Sam says:

    Worked up to 113# for 2 position snatch

    Met on: 12:04 with rows and jumping/Kipping

  21. Marcia Jo says:

    Strength: 175/185/195/180 (did 1, dropped it, then did 4 more)

    Metcon: 12:17
    Row
    Box jumps with at least 5 steps every time
    20# seated DB presses

  22. Caleb C. says:

    Worked up to #245 on DL-PR

    Metcon: 11:17, ran, L sit-#30db

  23. Megan says:

    Worked on light DLs 155-185 I think

    11:29 rxd with runs / jumps on 20″ / Kipling hspus all unbroken

  24. […] minutes to complete 6 untimed rounds of: 5 Deadlifts @ 75-80% (1 rep max Sept 16) 10 Tall Box Jumps (Compare to Tall Jumps on July […]

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