2015 September 22 WOD

Posted: September 22, 2015 in Uncategorized
Strength

15 minutes to complete Back Squats
Set 1 – 5 reps @ 55% of 1 rep max
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-102%

Metcon

Hero: “Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Compare to April 23, 2014

Advertisements
Comments
  1. HBBS
    5@195
    3@235
    1@265
    1@305
    1@320
    1@340
    1@360 – 5#PR
    “Griff” – 13:43

  2. bigdolan says:

    225×5, 275×3, 315, 365, 405 (?able depth), 425 10#pr

    Metcon 18:06
    Beware of the square hole of death at about the 100 Meter mark near tree on Right side, it took a good man down this am

  3. Kim says:

    Lucas….did you by chance get my time? Hehe

  4. Justin Harrison says:

    HBBS- worked to 340# PR

    Griff- 14:13

  5. Tim C says:

    BS: 275# 20# PR
    Metcon: “Griff” 17:01

  6. Groves says:

    No Pr on my squat. I gotta stop missing squat day.

    Griff: 15:20 RX and that IS a pr. So 2/3 on PR in the last 24 hrs.

  7. Wilks says:

    LBBS – 155/185/225/245/265/285/300
    Griff – 13:06

  8. Nichole Dyer says:

    76,85,100,115,120,125,135PR
    Metcon:18:58RX

  9. MarkDGoff says:

    Strenght
    5-135
    3-165
    185/205/225/245/280f/275f

    Metcon
    13:37

  10. BS 70/80/90/105/110/115/120/125 PR!!!

    “Griff” 18:48

  11. Kim says:

    Strength 83#/93#/103#/113# for rest reps
    Being mindful of upcoming Utah trip
    Metcon: 13:29 PR

  12. White Blake says:

    Strength- 265# not sure if that’s a pr or not since my phone died and I lost my notes

    Metcon- 12:50rx’d that was a lot tougher than what it looked like

  13. Jesse G says:

    HBBS: 135/165/185/205/225/245/265f/265f (Current PR is 255, just missed a new one)

    Griff – 13:28 – missed a PR by 30; fun workout

  14. jkb says:

    Strength: worked off 125rm
    68/78/93/103/113/118/128/133pr by 8!

    “Griff” 17:26…I believe they said.
    …previous times 17:08 & 17:26

  15. Bob says:

    Strength:165/205/230/265/275/290/310pr
    Metcon: 15:14

  16. Bill B says:

    BS: 225# 245f
    Metcon: Griff
    17:18

  17. Matt Z. says:

    225 275 315 345 365 395 405 425F
    13:03

  18. Haley Milligan says:

    BS: 75# PR
    Griff: 16:18; 800m 400m 400m 200m

  19. Marcia Jo says:

    Strength: 90/105/125/140/150/160/175 PR

    Metcon: 18:32
    Ashley and I walked maybe 200m total. Maybe less. It’s definitely the best we’ve ever done, running wise!!

  20. Bobby says:

    BS:
    5 @ 205# HB
    3 @ 235# HB
    1 @ 275# HB
    1 @ 315# HB
    1 @ 325# LB
    1 @ 345# LB
    1 @ 375# LB – 10# PR!!!!
    Failed 385

    Griff: 12:59

  21. Joy says:

    BS: 70/80/95/105/112/120/125/127pr!

    Griff: 15:54

  22. Pete says:

    Strength: 135/185/205/215/225/235 #20pr!

    Metcon: 12:10

  23. acorn says:

    5 @ 73
    3 @ 93
    1 @ 93
    1@ 93
    1 @ 93
    1 @ 93
    1 @103

    Griff: 17:29

  24. Marcia Jo says:

    Strength: 65/75/85/90 PR/85

    Metcon: 90/90
    Did all but 6 burpees

  25. Johnstone says:

    Ran 5 mi @ 5:00am
    Muscle up work in the pm

  26. Nichole Dyer says:

    2 times of 3rds
    105lbs bs
    20lbs BD row
    Guess I decided to be an over achiever today . HAHA Todd.

    Metcon-11:38
    950 meter run
    3rds
    30 wall kicks
    30lbs KBS
    12 Lbs L seated DB press

  27. Brett Christensen says:

    @ CrossFit FXT:
    Wittman (Time) Total time 19:45 Rx’d
    Seven rounds:
    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24″ box

  28. Shea says:

    Late post:
    Back squats: I worked up to 158# (failed 163#). It just wasn’t a good squat day for me.
    Griff: 12:26 Rx (a course PR-haha; I did it a little faster at Riverport a few years ago.)

  29. […] up to load and complete: 3×5 Back Squats at 80% of your 1 rep max 1 rep max on November 13 or September 22 or June […]

  30. […] Metcon Hero: “Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Compare to September 22, 2015 […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s