2015 October 7 WOD

Posted: October 7, 2015 in Uncategorized
Strength/Skill

15 minutes to complete Weighted Pull-ups
Set 1 – 3 reps
Set 2 – 2 reps
Sets 3-6 – 1 rep
*Build to a 1 rep max weighted pull-up

Metcon

3 RFT
30 Kettlebell Swings (53/35)
20 Pull-Ups
Run 400 Meters

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Comments
  1. Justin Harrison says:

    16:19 Rx

  2. Lance says:

    13:58 rx (rookie mistake and ran past 400 to 800m first round)
    55# max 1rep pull-up

  3. jks says:

    22:04 45#KB / Jumping PUs
    Body Weight PU work with a Jayson assist

  4. Weighted pull us
    3@35/2@45/1@55/1@72/1@80f
    Metcon – 14:01rx

  5. MarkDGoff says:

    Weighted PU
    35,40,45,53,60f

    METCON
    16:26 45# kb

  6. Pull-ups
    Set 1- 3 strict with big green band
    Set 2 – 2 strict (bgb)
    Set 3 – 1 (bgb)
    Switched to smaller black band, assisted strict x 3

    Metcon 18:40
    30# KBS
    RR
    Runs

  7. Brett Christensen says:

    @ CrossFit FXT
    Metcon (AMRAP – Reps)
    Team Max Rep Total (15 min)
    Bench Press @ 65% 1RM: I got 22 reps @ 165 & my partner got 20 reps @ 93
    Deadlift @ 65% 1RM
    Metcon (Weight)
    Team Total (15 min): I got 180 and my partner got 115
    Unbroken Bar Complex
    Snatch Grip Deadlift
    Hang Snatch
    Squat Snatch
    Post-WOD: Squat Snatches 190 felt great so I put 200 on it and on the 3rd attempt got a 5 lb PR

  8. Jennie says:

    4:30 class
    30×3/40×2/50/60/69F/65F
    1 rep max = 60 PR

    14:39
    *Had to come back in after last run and do 1 pull-up, I’m pretty sure my WOD math was wrong or my mind was playing tricks on me while I was running.

  9. Gary C says:

    35# max pullup, scaled rounds 16:12 40#

  10. Bobby says:

    WPU: 35/52/68/72/81/107f/102f – so close

    Metcon: 13:07 Rx – kbs 30-30-28/2 – up no more than 5 at a time – chased Matt an DJ on the run.

  11. Wilks says:

    WPU – same as Bobby
    Metcon: 16:38 rx

  12. Matt Z. says:

    Weighted PU to 77, 82F
    13:56

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

    Weighted PU:
    45×3
    55×2
    60
    70ish (Haley on my back x3)
    80
    100

    Metcon: 14:23 rx’d
    KB swings tightened up lower back and slowed the runs.

  14. Luke says:

    Weighted pu – up to 92#

    Metcon – 14:52

  15. White Blake says:

    Strength- 35/40/53

    Metcon- 15:27 rx

  16. Pete says:

    Strength: right shoulder really sore so thought it best not to add wieght to pull-ups. I did slow strict pull-ups basically trying to warm my shoulder up for the metcon.

    Metcon: 14:03. 45# kb. Shoulder did ok. Made sure not to bottom out on the negatives

  17. Adam says:

    17:03 Rx

  18. Cara says:

    Strength: Played with kipping pull-ups and vest weighted pull-ups

    Metcon: 18:38
    35# KBS – rds 1 & 2 unbroken, rd 3 15/15
    1/2 kipping pull-ups 1/2 ring rows – been really sucking at pull-ups lately
    runs – still having IT pain

  19. […] 10 minutes to find 1 rep max Weighted Pull-Up or work on Pull-ups Compare to March 1, 2016 or October 7, 2015 […]

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