2016 January 19 WOD

Posted: January 19, 2016 in Uncategorized
Strength

20 minutes to complete Back Squats
5 reps @ 45-55%
5 reps @ 55-65%
3 reps @ 65-75%
2 reps @ 75-85%
2 reps @ 80-90%
10 reps @ 73-78%
10 reps @ 73-78%
Compare to January 11

Metcon

Team AMRAP 12:
3 Power Cleans (185/135)
6 Burpee Box Jump-Overs (24/20)
*If a team of 2, alternate full rounds. If a team of 3, alternate movements.

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Comments
  1. Seth says:

    Pre: 2k row
    Strength: bench (245 1rm)
    110/125/160/185/195/175/185
    Amrap: (solo) 135#/24″ box jumps
    8+2pc

  2. Samuel Day says:

    Strength:
    Rep sceme went out the window and I just based it on how I felt b/c I forgot my 1 rm. not really sure what weight.

    Metcon:
    Cleans at 130
    24″ bjo
    17 + 2 w/ ML Day

  3. bigdolan says:

    225×5, 245×5, 275×3, 315×3, 365×2, 315×10

    Metcon Rx 15+3 (Justin was the man!)

  4. Tim C says:

    135/155/185/235/255/205/185

    AMRAP: 14+3 @ 155# w/ Cameron

  5. Jennie says:

    5AM WOD
    135×5
    155×5
    175×3
    205×2
    215×2
    180×10
    185×10

    Partnered with Stef and Allison
    135# PC and 20″ Burpee Box Jump Overs
    21+2

    Finished with muscle ups. 3, no fails

  6. Tanya says:

    103/113/133/153/163/133/138

    15+3+2
    103# PC
    20″ BBJO

  7. Wilks says:

    HBBS – 155/185/225/245/280/240/240
    Metcon with Chad:
    13+3
    Me – rx
    Chad – Not sure

  8. H2 says:

    Strength: 45/50/55/65/75/60/60

    Metcon: with Sarah
    16+3 (Me=65#/ 18″ step ups)

  9. Joe says:

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

    Metcon: with Monte
    13 Me #135 Monte #175

  10. Eric Bausch says:

    Today was my first official day at CF! I am so thankful to be a part of this community and get an opportunity to work out like this!!

    Back Squat 135×5, 155×5, 185×3, 205×2, 225×2…185x10x2

    Metacon…x9+3 (Hang Cleans)

    See you Thursday at 6am

    #greenhorn

  11. Mark G says:

    Strength
    135,155,185,225,255,205,205

    METCON
    With Jay
    14+3+4
    155# cleans
    Step-ups 24″

  12. Kimberley says:

    5@65/5@75/3@85/2@95/2@105
    10@85/10@90

    Amrap 19+1
    Teamed with Kirsten & Malia
    Awesome work ladies 💪🏼
    55# PC
    16″ burpee box step

  13. Jesse G says:

    Back Squat: 135/155/185/205/225/185/185

    “Annie” – 11:12

  14. Jay says:

    Strength
    135,155,185,225,255,205,205

    METCON
    With Mark
    14+3+4
    155# cleans
    Step-ups 24″

  15. slchampine says:

    5 x 165
    5 x 190
    3 x 225
    2 x 250
    2 x 290
    10 x235
    10 x235

    Metcon with Adam 17 rounds
    Me @ 165#
    Adam @ rx

  16. Luke B says:

    Bench Press:
    3×5
    205/225/245
    3×3
    250/260/275

    Squat:
    225/275/315/345/370/315 for 1 set of 10. Ran out of time and out of gas.

    Metcon w/t Lucas & DJ
    27+3 Rx

    Extra:
    “Annie”

  17. Bob says:

    Strength:175/205/235/265/285/300/225/225 (one too many sets)
    Metcon: 20+1 w/ Matt Z and Pete
    Pete & me: 135#, 24″
    Matt Z: rx

  18. Lucas Holland says:

    Back Squat
    5@225
    5@275
    3@315
    2@345
    2@370 pr!
    10@315

    Amrap w/ Luke B. & D.J.
    27 + 3 rx

    Annie – 8:12

  19. Matt Z. says:

    235,275,315,365,385,315,315
    20 + 1 with Bob and Pete

  20. Blake says:

    Strength- 185/205/225/275/295/225 with assist at the end knee was really bothering me today

    Metcon- w/ Jayson and JD 23+3+5 Jayson and I rx I think JD did 135# on last 3 rounds due to his back

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

    BS:
    185/205/225/275/295/255/225 fast

    Metcon with JD and Blake:
    23 rnds +3 +5 rx’d

    Deload/rehab month is working out well.

  22. Brandy says:

    105/125/135/145/155/135/135

    Metcon with Ashley
    105/80
    20″ Burpee over the box steps

    14 rds + 3 cleans

  23. Pete says:

    Strength: 135/135/165/185/195/165/165

    Metcon: w Matt Z and Bob
    20 + 1. Bob and me 135#. 24″. Matt rx

  24. ML Day says:

    Worked off of a 215 1rm

    Metcon with Sam
    110# cleans
    I subbed 6 GHDs/6 lunges for bbjo
    17+2

  25. Cara says:

    Strength: worked off of 130# – 75/90/100/110/120/100/didn’t get to the last round

    Metcon w/Haley – 12+3+3
    Cleans – I did 105# and Haley did 85#
    20 1/2″ Bench jump overs

  26. bbevis says:

    65/85/95/115/120/105/105 (coulda shoulda gone heavier)

    Metcon: 18+3
    Partnered with Ashley and Kelly
    80# Power Cleans
    Blue Bench Burpee Jump Overs

  27. myheartsathome2015 says:

    20 minutes to complete Back Squats
    5 reps @ 45-55% (80)
    5 reps @ 55-65% (100)
    3 reps @ 65-75% (120)
    2 reps @ 75-85% (130)
    2 reps @ 80-90% (140)
    10 reps @ 73-78% (120)
    10 reps @ 73-78% (120)

    Metcon
    Team AMRAP 12: w/Amanda Hicks Great job! 11+3
    3 Power Cleans (185/135) (60)
    6 Burpee Box Jump-Overs (24/20) (16″, up & overs)

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