2015 October 12 WOD

Posted: October 12, 2015 in Uncategorized

Today is the last day to sign up for our In-house Competition next Saturday!

Strength

20 minutes to find 3 rep max Back Squat
Compare to March 19, 2013
Or maybe Sept 24, 2015 you got a 3 rep max

Metcon

For max reps:
90 seconds of Strict Pull-Ups
Rest 60 seconds
90 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Rest 1 minute, then…

Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Balls

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Comments
  1. bigdolan says:

    Back squat
    225,315,365,385 pr

    Metcon
    Strictish pus / 50# L sit db
    4/20
    3/15
    3/10

    1000 row
    55 20# wb

    Total 110

  2. Back Squat – 335 pr!
    Metcon – 140 total
    strict pull ups – 30
    1 strict hspu / 2 kipping then
    DB strict press. – 7 30# /12 40# / 6 50#
    row – 3:28
    wb – 82 20#

  3. jduse3 says:

    3xback squat 205#

    Metcon pull-ups / Lsit shoulder press 35# dbs
    6/14. 4/10. 3/7. 44

    1000 m row
    Wall balls 14#. 41

    Total 85

  4. jks says:

    3x BS 135/185/195/205/215/225PR
    Metcon Strict PUs 1+4f /1+3f /1+2f
    Lset 30# 18/15/7
    WB 14# 45

  5. Rachael says:

    3rm back squat: 243#
    Metcon total: 121

  6. BS
    65/75/85/95/100/105 PR

    Metcon 42+40=82
    PUs (RR) 9/7/5
    HSPU (A-frame, 15# DB press) 9/8/4

    40 WB @ 10#

  7. Dave says:

    BS 225×3 PR
    Metcon 92 reps

  8. White Blake says:

    Strength- 3rm 255 pr! My last 1 rep was 255 legs felt really good today

    Metcon- 18/7/11/7/8/5 800 run and 66 wb @20#

    121 reps total

  9. Brian Smith says:

    165# 3 rep BS
    99 reps on metcon

  10. Brett Christensen says:

    @ CrossFit FXT:
    5 by 5 pausing FS @ 240 Across
    “Elizabeth”
    21-15-9
    Power Cleans 135/95
    Ring Dips
    7:15 Rx’d last time I did this I did squat cleans, but I didn’t realize that till after I got back home so I’m not sure why they wrote it as PCs instead.

  11. Joy says:

    Back Squat 125# pr!

    Metcon: 136 total
    strict pullups: small blue band 15/11/8
    L-sit strict press: 15# 25/20/10
    Wall Balls: 12# 47

  12. Kent carter says:

    In Summerville, SC: bike sprints x8; FS@135×5, pp 2×10@ 95; bp @ 95×10; pc’s@95×10; strict pull-ups 3-4 x 2.

  13. Bobby says:

    BS: 225/295/315/345pr/355 – 355 was a little shallow for my liking but still did 3 reps.

    AMRAP: 162
    SPU: 23/13/8 = 44 – No repped 2
    SHSPU: 25(20ub)/15/7 = 47
    WB: 71 – no repped 3 – split into sets of 10-15

  14. Melanie says:

    Strength
    20 minutes to find 3 rep max Back Squat
    Compare to March 19, 2013 **If anyone finds anything more recent, please let me know.
    100#
    Metcon
    For max reps:
    90 seconds of Strict Pull-Ups
    Rest 60 seconds
    90 seconds of Strict Handstand Push-Ups
    Rest 60 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Strict Handstand Push-Ups
    Rest 60 seconds
    30 seconds of Strict Pull-Ups
    Rest 30 seconds
    30 seconds of Strict Handstand Push-Ups

    Rest 1 minute, then…

    Against an 8-minute running clock, for max reps:
    Row 1000 Meters
    Wall Balls one legged lunges 25

    77 total reps

  15. Luke says:

    3rm bs – 365# (10# less than my last 1rm)

    Metcon – 150 total w/ 1 mi bike
    PU – 17/11/7 – 35
    HSPU – 6/5/2 – 13
    WB – 102

  16. Matt Z. says:

    385 3RM
    167 reps with 1 mile bike

  17. Nichole Dyer says:

    3reps each Back Squat
    65,85,95,100,105,115,120,125

    Mecton
    30 pull ups on rings
    34 L seated DB press–12#
    1000 meter row
    41 wall ball –8#
    Total 105 reps

  18. jkb says:

    Strength: 3rm BS 123lb… Tied 1rm 133lb

    Metcon: 145 total reps
    RR’s 21/14/8
    Seated DB press 10lbs 25/20/13…back against wall to offset tight hams
    Row 1k (in 5:00) first row in 2 months….knee felt good. No popping.
    WB’s 8lb 44reps

  19. Bob says:

    Strength: 3rm back squat-280#pr
    Metcon:147 row, 30#db seated press

  20. Bill B says:

    3RM 215# pr!
    128 reps
    PU toes on box
    25# db L-sit press
    Row
    14# wb

  21. MaryLawson Day says:

    #160 3rm bs
    Forgot to bring talley sheet home so here are the things I recall:
    16 PU (started light toe assist at 4)
    25 Db press #20
    Don’t recall other two rds
    77 wall balls at #14
    My total is on the board (think it was 130something)

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

    3 rep BS: 135/185/225/275/315/345
    20# PR
    Prior to classes. No time for metcon.
    Coached all 3 PM classes.

  23. Brett Beckham says:

    #225 BS
    132 reps. Biked 1 mile in place of rowing.

  24. Jennie says:

    Only time for strength before coaching 8:30, was not feeling strong.
    103×6
    153×3
    183×3
    203×3
    208×2 (F@3)

  25. Johnstone says:

    185# 3 rep BS (not feeling it today)
    119 reps on metcon

  26. Cara says:

    Strength: 65/85/105/115/125 (10# pr)

    Metcon: 117
    Did ring rows laying flat and 20# seated DB presses
    9/16
    6/12
    4/9
    800 m run
    61 Wall Balls (12#)

  27. Melanie says:

    Strength
    20 minutes to find 3 rep max Back Squat
    100#
    Metcon
    For max reps: 77 total reps
    90 seconds of Strict Pull-Ups
    Rest 60 seconds
    90 seconds of Strict Handstand Push-Ups
    Rest 60 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Strict Handstand Push-Ups
    Rest 60 seconds
    30 seconds of Strict Pull-Ups
    Rest 30 seconds
    30 seconds of Strict Handstand Push-Ups

    Rest 1 minute, then…

    Against an 8-minute running clock, for max reps:
    Row 1000 Meters
    Wall Balls 25 reps

  28. Marcia Jo says:

    Strength: 85/115/135/145/150 PR

    Metcon: 89
    Seated Pull-ups: 12/10/5
    Handstand variations: 3 negatives and 12 a-frames/8 a-frames/6a-frames (head wasn’t touching the ground on any of these as Jayson so lovingly pointed out :))

    35 WBs

  29. […] minutes to find 3 rep max Back Squat Compare to October 12, 2015 or maybe you got a 3 rep PR on June 1, […]

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