2015 September 29 WOD

Posted: September 29, 2015 in Uncategorized
Strength

12 minutes to work on Weighted Pull-ups and Strict Pull-ups.

Metcon

AMRAP 12:
10 Renegade Rows (55/35)
20 Box Jumps (24/20)
Run 200 Meters
Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Squats – Time Permitting

Front Squat
7×3, Climbing

Advertisements
Comments
  1. Nickhayes says:

    Prewod 2k row 9:40/111c

    2+10+6
    1 push-up each time
    20# db
    20″ box steps
    250m row

    115/135/155/155/155/175×2

    2 min GHD tabata

    Postwod 1.5k row 6:48/88c

    Seth
    Prewod 2k row

    2+10+3
    25# rows
    20″

    135/155/185/185/205/215/155 w/ 3 second pause at bottom

    Tabata
    2 minute row
    2 minute GHD

  2. bigdolan says:

    Various strict pus and some kips some 8# Med ball.

    Metcon
    55# db, 24″ box, 200 run
    2+10+20+200

    Fs
    225, 245, 255, 275 ran out of time

  3. Kent says:

    Strength

    worked on Strict Pull-ups. completed 15, chin not over the bar for all of them.
    Also completed 15 ring rows

    Metcon: AMRAP 12: 2+10+20.

    10 Renegade Rows – 15# first rd, struggle so much, went to unweighted after
    20 Box Jumps – box steps 20″
    Run 200 Meters

    Post: Ran the loop.

  4. Caleb C. says:

    Strict push ups. A few with 10lb med ball.

    AMRAP: 2 rounsds/10/20. #30db.

  5. Tim C says:

    Pull Ups: 5 sets, first set unweighted, weighted w/10#

    AMRAP: 2+10+4, 30#

    FS: 135/155/165/175 ran out of time

  6. Pull-ups with big green band

    Metcon 2+10
    10# DB
    15″ box (first round all jumps, alternated jumping/stepping on second round)

    Squats
    65/70/75/80/85/90

  7. MarkDGoff says:

    Did weighted pu with 35# and 25#

    Metcon
    3+1 35# DB

    SQUATS
    115,125,135,145,155,165,175

  8. Groves says:

    Wow. What a morning.
    Skill: 6×3 alternating 30# and unweighted.

    Metcon: 3 full rounds at 40#

    Strength: 115/125/135/145/155/165/175

    Prayers out to MCSO. Hug your loved ones folks.

  9. Joy says:

    Worked on real pull ups, no bands or boxes, also did some strict w/ tiny blue band.

    AMRAP 12: 2+10+20
    10 Renegade Rows: 15#
    20 Box Jumps: 20″
    Run 200 Meters

    Squats: 65/75/85/95

  10. Nichole Dyer says:

    Box pull-ups
    AMRAP:12
    3 RDS
    10 R. row- 10lbs
    20 box jumps-16inch box
    200meter run

    Front Squats
    55,65,75,85,90,95,100,110

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

    6×5 strict weighted with 35#

    Metcon: 3 rnds + 4 with 50# db.

    FS: 5×3 don’t remember the first 2 but the last 3 were 235/245/255. I’m not sure if that’s a PR but it’s close.

  12. Bobby says:

    WPU: 35 reps – 20-35# – sets of 2-5

    AMRAP: 3 + 5 w/ 50# DB

    FS: 135/185/205/225/245/265/275×1

  13. Marcia Jo says:

    Strength: seated RR

    Metcon: 2+6
    15#
    Mostly step ups

    Squats: 3×3
    85/105/115

  14. Strength – weighted pull ups with 35# kb
    Amrap – 3+3 w/ 53# kb
    FS – 135/185/205/225/245/265×1

  15. White Blake says:

    Strength- did strict pull ups and weighted with the yellow kb

    Metcon- 2+11 30#kb

    Extra- FS worked up to 195# 7×3

  16. Bill B says:

    Strength: pu 3×12,1-strict 2-jumping negative down

    Metcon: 2+10+15
    30#
    Rd 1 jump / rd 2-3 step up

  17. Matt Z. says:

    10 weighted to 53 and strict 1-3 PU sets
    3 full + 4 100 lb Dumbbells
    135 185 225 245×3 FS sets in remaining time

  18. Shea says:

    Strength: a mix of strict PU unweighted and some with 19#, some with 24#; used various grips throughout; also did a few C2b here and there
    Metcon: 3+10+3 with 30# db’s/20″ box-all jumps
    Squats: 83/93/103/113/118–these all felt super heavy today

  19. Johnstone says:

    Strength: Worked up to 5 Strict with 30 # KB on last set of 4

    Metcon: 3 Rds + 10 + 2 @ 35# DB

  20. Brandy says:

    did yesterday’s WOD before Metcon…Ugh

    2 rds +10+20 with 15# dbs

  21. Brett Christensen says:

    @ CrossFit FXT:
    Push Jerk (4 reps EMOM for 7 min @ 70%) I used 165
    Don’t rush focus on catching deep at full arm extension
    Metcon (Time)
    Chipper (25 min cap)
    100 DUBs
    80 Cal Row
    60 Wall Balls 20/14
    40 Ball Slam 30/20
    30 Snatches 95/65
    14:34 Rx’d

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