2015 September 21 WOD

Posted: September 21, 2015 in Uncategorized
Strength

20 minutes to complete Bench Press:
Set 1 – 3 reps @ 80% of 1 rep max
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 93-95%
Set 5 – 1 rep @ 97-99%
Set 6 – 1 rep @ 102% or more

Metcon

4 rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated Grip Pull-Ups
Rest 90 seconds

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Comments
  1. 1rm BP – 185/205/225/245pr/255f
    metcon – 235 rx
    Row – 33/32/32/30
    Hand release pu – 20/20/18/15
    Strict pull ups. – 10/9/8/8

  2. bigdolan says:

    Bp 245×3, 265×2, 285 pr, 300 f, 300 f
    I swear I am going to get it one of these days!

    Metcon 224 Rx No pull ups. ( can’t do supinated)

    Gonna miss AJ 😟

  3. slchampine says:

    At home, headed to SC:

    Row: 16/14/13/13
    Pushups: 40/30/20/25
    Pullups: 13/11/10/6

  4. smileitsaj says:

    BP: 185/225 fail at 2/235/240 fail

    Metcon: 216 RX

  5. jks says:

    BP 85/105/115/125/145/155f,150ff,150
    Metcon 177 PullUps/RRs 5/5,9/6,10/5,10/5
    Row 15/15/13/13 & PushUps 18/16/16/16

  6. H2 says:

    Strength: 64# PR (we had a 45# bar not the 33# Joy tricked me 😂😂😂) I was stronger and didn’t know it 😁😁

    Metcon: 164 total
    Row for Cals 15/15/14/15
    Pushups: 18/15/14/14
    RR: 12/11/10/11

  7. Groves says:

    Strength: Worked up to 255. 10# PR!

    Metcon: 204 RX.

  8. MarkDGoff says:

    Strength
    165/185/205/215/225f

    Metcon
    Row – 15/14/17/18 = 64
    Push ups – 24/25/22/21 = 92
    Pull ups – 14/12/11/10 = 47

    Total = 203

  9. Dave says:

    155-195 (tied PR)
    Metcon 133 reps

  10. Strength
    BP 50/55/60/65/67/70pr!!

    Metcon 126
    Row 14/13/12/11
    Push-ups 12/13/10/10
    Pull-ups (RR, banded PU) 10/5/10/6

  11. Justin Harrison says:

    BP- worked to 235# (ties PR), 240f

    Metcon- 202 Rx

  12. Haley Milligan says:

    Strength: 65# PR
    Metcon: 161

  13. Jennie says:

    Coached all afternoon but worked in bench press with 630 class.
    83/98/103/108/113/123 PR

  14. Bob says:

    Strength: 165/175/185/195/205/215f
    Metcon:185rx

  15. Wilks says:

    BP – worked up to 225 then failed at 250
    Metcon: 235
    Row – 30/26/25/25
    PU – 31/22/20/20
    Strict SGPU – 11/9/8/8

  16. Bill B says:

    Strength
    75/95/115/135 PR!/155f/155f
    PR by 20#

    Metcon
    Row- 23/22/19/19
    S/U- 27/25/21/21
    Jumping P/U- 9/8/7/7

  17. Temp says:

    Strength: 53/55/105 😳/115/120/Fail @ 125

    Metcon: 146 reps (ring row pull-ups)

  18. JD says:

    Strength: 165#-235#x2 (10#PR) failed @ 255#
    Metcon: 213

  19. Melanie Ragan says:

    Strength
    20 minutes to complete Bench Press:
    Set 1 – 3 reps @ 80% of 1 rep max – 70#
    Set 2 – 2 reps @ 85% – 75#
    Set 3 – 1 rep @ 90% – 80#
    Set 4 – 1 rep @ 93-95% – 85#
    Set 5 – 1 rep @ 97-99% – 90#
    Set 6 – 1 rep @ 102% or more – 90#

    Metcon
    4 rounds for max reps of:
    60 seconds of Rowing for Calories
    Rest 15 seconds
    60 seconds of Push-Ups
    Rest 15 seconds
    60 seconds of Strict Supinated Grip Pull-Ups
    Rest 90 seconds

    TOTAL OF 141 REPS

  20. jduse3 says:

    BP
    165# x 3
    175# x 2
    185# x 1
    195# x 1
    195# f
    185# x 1
    Metcon madness 139
    Row 64 calories
    Push-up lift palms 66
    Pull-ups strict 9 (some more with bands, don’t count)

  21. Marcia Jo says:

    Strength: 85/90/95/100/f107/f107

    Metcon: 180
    RR

  22. Joy says:

    Bench Press: 47/52/67/72/72/74pr!

    Metcon: 146
    4 rounds for max reps of:
    Rowing for Calories15/13/13/12
    Push-Ups 16/16/15/16
    Strict Supinated Grip Pull-Ups: sm green band 8/8/7/7

  23. Johnstone says:

    Metcon: 228 RX Hand Release PU

  24. Brett Christensen says:

    @ CrossFit FXT:
    Strength 5 by 5 pause FS: 4 sets @ 235 I failed the 4th rep on the 5th set
    4 rounds
    :60 max cal row
    :90 rest
    Total cals 118 31/31/28/28
    Death by burpee EMOM starting @ 5 reps going to a 6″ target
    made it through 10s and 10 into the 11s

  25. […] 20 minutes to complete: 5×3 Bench Press Most recent 3 rep work July 7 and 1 rep work on September 21, 2015 […]

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