2016 February 9 WOD

Posted: February 9, 2016 in Uncategorized
Strength

8×3 Front Squat
Compare to February 2, 2016

Metcon

For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

Extra

3 rounds of
3 Lean Away Pull-ups
75’ Waiter’s Walk/arm

Advertisements
Comments
  1. ML Day says:

    Strength
    #85/95/105/115/125/135×3

    Metcon
    10:29
    #40 kbs
    #14 WBs

    Extra work completed

    Added back running = ankle gains

  2. bigdolan says:

    135,135,225,225,275,275,315, 335×2 reps

    Metcon 12:16
    Row 3:37
    53#kb
    20#wb
    Totally ran out of gas at 30 kb and did sets of 10 for rest of wod. Terrible

  3. Shank says:

    Strength – 8×3 front squats. 115/135/155/155/155/135/135/135

    Metcon- 10:16 35#kb, 20#wall balls

    Extra- completed.

  4. jduse3 says:

    Front Squat 8×3
    95,115,135,135,135,135,145,145
    Metcon
    11:25
    Bike 1 mile, yellow kb (broken reps), 14 WB (also un unbroken)
    Waiter carry w black kb

  5. Justin Harrison says:

    9:52 53# kbs, 20# wb

  6. Kent says:

    Front Squat 8×3
    75/95/115/125/135/145/145/155

    Metcon: 11:51
    row 1000m; 25#kb; 12# wb.

    Post: 2 rds of 2 – lean away pull ups; 1 rd – 75′ waiter’s walk per arm – 20# kb

  7. Wilks says:

    FS – 135/155/175/195/205/225/245/260
    Metcon – 10:01 (53#kb/20#wb)

  8. Mark G says:

    Strength
    135,135,155,155,175,195,205,215

    METCON
    11:16 rx

    Did extra work

  9. Kimberley says:

    Strength
    65/85/85/95/95/95/100/100 (85% of my 1RM)

    Metcon 11:24
    Row 4:30
    20# KBS 25/25/25
    10# WB sets of 10

    Extra ✔️

  10. Luke B says:

    Strength:
    135/155/225/245/245/245/245/245/245

    Metcon: 10:47 Rx

    Extra Completed

  11. Cara says:

    I suck, suck, suck, suck at squats….suck.

    75/85/95/105/115/120/125/130 failed on 3rd rep so redid that rep

    Metcon: 12:14 (Time was 12:29, but started :15 late)
    Finished the row at 4:07
    35# KBS – Definitely the worst part
    14# WB

    Did extra with 20# KB

  12. Rachael says:

    FS: 125/155/175/175 and 205 for the rest
    Metcon: 9:42 – green KB, 14# WB

  13. Tim C says:

    Strength
    Worked up to 175

    METCON
    11:15, 45#KB, 20# WB

    Extra work, 2rnds

  14. Rob H. says:

    Strength
    135/185/205/225/245/255 fail/out of time
    No PR today :/
    Metcon=9:08
    4:06 row/45#kb (50 &25 reps) 20#wb(5x10should’ve pushed harder on WBs)
    Extra…3sets
    Lean away pulls/rings with false grip
    Waiters walk 75’/25#

  15. Jay says:

    Strength got up to 225# worked on high elbows

    Metcon 10:58
    Row 3:58
    53# KBS
    20# WB

    Extra done

  16. Lucas Holland says:

    8×3 Front Squat
    135×2/185/225/245/275/295/315/335

    Metcon – 8:58
    Row – 3:22
    KBS – 53# 45/15/10/5
    WB – 20# 20/10/10/10

    Extra – completed

  17. H2 says:

    Strength: 55/60/65/70/75/80/85/90 yay
    Metcon: 10:50 30#kb- 30 unbroken & all to 💩 after that/ 10# wb
    Extra: Med green band/ 15#kb ✔️

  18. Jennie says:

    After 4 hours of coaching, strength only

    133/160/175/190/200/210(PR)

  19. Tanya says:

    123 x2
    133 x2
    143 x2
    153 X1
    163 for 1 rep, failed on 2nd rep. Got it 3 times last wk but didn’t feel as strong today :/

    10:17 (4:06 row)
    35# kb, 14# wb

    Extra done

  20. Nik says:

    Strength
    95, 115,135,155,165,175,185,185
    Metcon
    23:45
    Bike 1.5
    Kb# 35
    Wb #12

  21. Shea says:

    FS: 105/115/115/125/130/135/140 (oops only 7 sets!)
    Metcon:11:09 w/35# kb and 15# wb

  22. Bobby says:

    FS 8×3: 135/185/225/245/265/285/295/305×1

    Metcon: 9:42
    Row – 3:49
    KBS – 37/20/8/10
    WB – sets of 10-15 or so.

    Extra: waiters walk – crossover symmetry – other shoulder mobility.

  23. cbaez says:

    Strength: 55/55/60/60/60/60/60/55

    Metcon: 14:07
    1000 m row
    75 KBS (15#)
    50 WB (8#)

  24. Matt Z. says:

    225-295 by 10; 295F@2
    8:49; 53 bell, 20 ball
    WWs and push away pullups

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

    FS: 185/205/205/225/225/235/255/285

    Metcon:
    11:27
    53# KB
    20# WB

  26. Bob says:

    Strength:135/155/185/205/225/230/235
    Metcon:13:15 53#kb, 15# med ball

  27. Brett Christensen says:

    @ CrossFit FXT
    50 call row
    40 DLs @ 175
    30 box jumps @ 24″
    20 FS @ 175
    Total time 8:57 Rxd
    Rowing work foright endurance
    5 min work and 5 min rest till failure
    The idea was to hit a distance in the 1st 5 min and then stay w/in 50m of that till failure, but it ended up being 6 rounds of work w/ the same rest periods. 1271m/1284m/1275m/1273m/1255m/1270m

  28. myheartsathome2015 says:

    Biked 20:00
    Ran the loop 10:00?

    8×3 Front Squat
    85/95/105/115/125/130/135/135

    Metcon
    For time: 14:20
    Row 1000 Meters
    75 Kettlebell Swings
    50 Wall Ball Shots

    Rowed 6:00

  29. Marcia Jo says:

    Strength: 65/85/95/115/115/115/115

    Metcon: 14:07
    30# KB
    14# WB

    Extra: did it
    Some in the band, some ice cream socials
    White KB for waiters walk

  30. Megan says:

    85/105/115/125/125/125/125/125

    Metcon 13:21
    biked 1.50 thanks for doing it with me Jess !

    43# KB first 25 just above eye level . No shoulder pain on that so decided to go to fully over ahead for last 50

    Wb 15#

    Extra : 2 rds with strict pull up and the lean away pull-ups

  31. Carrie says:

    65/95/105/115/120/115/95/95
    Form started to deteriorate so I dropped back down.

    Metcon – 14:35
    25# KB
    6# WB
    That was a rough one!

  32. Bryce says:

    Strength got up to 185#

    Metcon 12:33
    Row 3:56 felt good.
    35# KBS
    14# WB

  33. Sara M. says:

    Strength
    8×3 Front Squat (with Carrie)
    65/95/105PR**/105/100/100/95/95
    (**pretty sure that’s the first time I’ve done 3 reps at 105 – 1 rep max is 120. Pry put weight on too fast and maxed out quickly, hence why weight decreased at the end. Will work on that)

    Metcon
    For time:
    Row 1000 Meters (done in 4:54 – goal was under 5 min)
    75 Kettlebell Swings (brown KB)
    50 Wall Ball Shots (10#)
    13:07

    Extra
    3 rounds of
    3 Lean Away Pull-ups (green band)
    75’ Waiter’s Walk/arm (10# kb)

    Also did some ice cream social/scoops or whatever they’re called… lol! 🙂

  34. Kim says:

    @home
    Strength only 2/10
    73#/83#/88#/93#/98#/103#/108#/113#

  35. Kim says:

    Metcon on 2/12
    12:00
    Bike/35#/14# to top of red line

  36. bbevis says:

    Strength Front Squat
    85/95/100/100/105/105/110/110

    METCON
    12:23
    75 KBS 20#
    50 Wall Ball 10# (working on coordination, catching every shot)

  37. Joy says:

    FS: 35/40/50/55/60/65/70/75/80/85

    Metcon: 14:17
    KB: 20#
    WB: 12#

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