2016 January 27 WOD

Posted: January 27, 2016 in Uncategorized
Strength

20 minutes to Back Squat
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%
Set 6 – 10 reps @75-80%
Set 7 – 10 reps at 75-80%

Metcon

In teams of three (or two), alternate rounds for AMRAP 12 of:
3 Push Press (155/105)
6 Box Jump-Overs
9 Kettlebell Swings (72/53)

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Comments
  1. Seth says:

    LBBS using 265 1RM: done
    Amrap solo: 95# pp/regular 24″ bj/53# kb
    10+3+6+4

  2. Justin Harrison says:

    BS- 5@185, 5@225, 3@245, 2@275, 2@295, 10@255, ran out of time

    Metcon Team Harrison- 13+3+6+8 Rx

  3. Shank says:

    Strength – 105/125/145/175/195/155/155
    PR on the 195

    Metcon – Team Wilks. 13+3+6+7. 115 on PP and 53 on KB swings.

  4. Wilks says:

    Strength:
    155/190/230/250/290/250/250
    Metcon w/ Shankle
    13+3+6+7
    135#pp
    Jump overs
    72#kb

  5. jks says:

    BS 135/155/175/195/205/185/185
    Metcon w Joe & Matt 15 rnds
    115# PP / 20″ Bx / 53# KB

  6. Cara says:

    Strength: 75/90/100/110/120/100 – didn’t do last set

    Metcon w/Kelly & Holly – 16+3+6+1

    75# PP (accidentally did push jerks for the first 3 rds)
    Bench jump overs
    53# KBS

    Everything felt pretty sucky today. I am the most sore I’ve been in a long while this week for some reason!

  7. slchampine says:

    200# split jerk (tied previous PR)
    Metcon
    11:05 rx

  8. Kimberley says:

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

    Amrap w/Temp- 10+3+6
    55# PP
    Jumped over 4 15# plates
    25# KBS

  9. Mark G says:

    Strength
    155,175,210,240,255,
    240 x 8 reps dropped on 9th
    220 x 5 reps DNF

    METCON with Patrick and Brian
    17 + 3 + 6
    I did 135 PP

  10. Nik says:

    Strength #225 1rm
    115 135 155 175 195 175 175
    Metcon
    W/ April and Scott
    15+3+6+1
    #95 pp
    Box j 20″ w/ few all the way overs
    #53 kb

  11. Nichole Dyer says:

    70,80,95,110,125,100,100

    Metcon 12 minutes
    Nichole and Megan
    15+3+6+5

    Nichole-#55, 20inch,#30

  12. Samuel Day says:

    Strength:
    Squated for a 1rm of 235

    Metcon:
    13 rds even with Weston and Scott Fallert
    I push pressed 105, bjo 24″, and kb swings with a 45.

  13. slchampine says:

    Squat:
    5@155#/5@175#/3@210#/2@240/2@255/10@240/10@240

    Metcon with JD & Blake
    20 + 3+ 6

  14. Bobby says:

    BS:
    5 @ 225 HB
    5 @ 265 HB
    3 @ 305 HB
    2 @ 345 LB
    2 @ 365 LB
    10 @ 300 HB
    8 @ 300 LB

    AMRAP: 13 + 1 w/ DJ – I did 75# strict press – 24″ BJOs – 72# Russian KBS

  15. Kim says:

    @home
    Strength
    88#/98#/118#/133#/143#/98#/108#
    Metcon-partner solo 😦
    8 rds rested 45sec b/t rds
    65# pp/20″bench/53#Russian kbs

  16. Blake says:

    Strength- 145/185/205/235/275/225/no time for last one

    Metcon- with JD and Steve 20+3+6+the 3 extra box jumps JD did one round

    Did strength from yesterday worked up to 225ff not a good idea after that Metcon

    Extra- 5 rds
    15 cal row
    15 C2B pullups
    5 power snatch @95
    17:18 I think

  17. Lucas Holland says:

    Back Squat
    5@225
    5@275
    3@315
    2@345
    2@375
    10@315
    Amrap w/ Luke B. & Adam M.
    18+3 rx
    Bench Press 3×5
    205/225/245
    150 cal bike ride

  18. ML Day says:

    At noon with T and Danny
    Strength worked off of 205 1rm

    Metcon
    With D
    12 (or 13) rds + 1
    93# Push press
    Subbed 6 burpees+12 reverse lunges for bj
    53# kbs

  19. Matt Z. says:

    235,275,315,365,385,315,315
    10+1 with Blake and Chicken

  20. Brian says:

    BS
    5@ 95
    5@ 105
    3@ 125
    2@ 145
    2@ 155
    10@ 145
    10@ 145
    Amrap12 -17 +3+6
    Push press 95, KB 50

  21. H2 says:

    Strength: 55/65/75/95/105/85/55 (my knees do not want to cooperate!!! Frustrating 😕)

    Metcon: w/ Jennifer & Melanie
    16+3+6+7
    55#pp/16″ box jump on & off/30#kb

    Post WOD: Sprints around loop x2

  22. Luke B says:

    Back Squat:
    225/265/315/345/365/300/300

    Metcon wt Lucas “The Macho Man” Holland and Adam “The Crippler” Milligan!! Wooooo!! 18+3 wt 80#KB

    Heavy Snatch Double
    135/155/175/195/205 for a single missed 2nd

    Bench Press:
    3×5
    225/245/255

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

    Teamed with Matt and Tim
    Rx’d
    19 rnds +3 +6

  24. Melanie says:

    2016 January 27 WOD
    by CrossFit Jackson
    Strength
    20 minutes to Back Squat used 135 as 1 rep max weight
    Set 1 – 5 reps @ 45-55%
    Set 2 – 5 reps @ 55-65%
    Set 3 – 3 reps @ 65-75%
    Set 4 – 2 reps @ 75-85%
    Set 5 – 2 reps @ 80-90%
    Set 6 – 10 reps @75-80%
    Set 7 – 10 reps at 75-80%

    Metcon
    In teams of three (or two), alternate rounds for AMRAP 12 of: completed 16 rounds+3+6+7
    3 Push Press (55)
    6 Box Jump-Overs 16″
    9 Kettlebell Swings (30)

  25. Jennie says:

    Made up squats on Friday after 2.5 days of rest
    155×5
    155×5
    185×3
    215×2
    225×2
    185×10
    190×10

  26. Patrick M says:

    Strength bs
    115,135,165,185,205,175,175
    Metcon 17+3+6

  27. Joshua G says:

    Worked with Pete and Jason.

    Metcon: 20reps + 2 (thrusters) Order was Jason/Me/Pete
    95# on the thrusters, 35# on the KB swings (Pete and Jason used 53#)
    My form on the thrusters was a bit shaky; usually happens when I’m trying to go fast with a heavier weight for me.

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