2016 February 15 WOD

Posted: February 15, 2016 in Uncategorized
Test

Back Squats
20 minutes to find 1 rep max Back Squat
Suggested loading:
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Set 8 – 1 rep @ 101+%
Compare to June 26, 2015 or November 13, 2015

Metcon

For time:
50 Wall Ball Shots (20/14)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

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Comments
  1. bigdolan says:

    225,315,405,435,445!!! 15# pr

    Metcon 10:42
    Lying ttb
    20#wb

  2. Shank says:

    Strength: 115/140/165/185/195/205/225/215 PR. Didn’t get 225 all the way.
    Metcon: 9:48. I did about half toes to bar and half knew to elbow.

  3. bbevis says:

    5@75#
    5@87#
    3@100#
    2@115#
    2@120#
    1@127#
    1@135#
    1@ 142# PR
    Need to work on depth

    Metcon 13:30
    10# wall ball
    Knees to elbows

  4. jks says:

    HBBS 135#x5, 205×2, 225×1, 235×2, 245×2 PR by 20
    Metcon 10:12 15#WB K2chest

  5. Tim C says:

    Strength: 155/185/205/255/285/285/305/305 PR by 15#
    Metcon: 12:15 Rx except for last 15 KTC
    Thanks Tanya for your help and encouragement this morning!

  6. Luke B says:

    Overhead Squat:
    135/155/185/205/225/245/275 not a PR just wanted to get some heavy singles in.

    Metcon: 9:35 Rx

  7. Justin Harrison says:

    BS- 365#, 25# PR

    Metcon 11:10 Rx

  8. Nichole Dyer says:

    75/90/100/115/120/125/135/140PR/
    145 failed. Back bow

    Metcon:12:18
    #12 wb
    Knees to chest on bar

  9. Haley says:

    Back squat: 135# —- 30#PR

    Metcon: 14:somethin; awful.

  10. Kent says:

    BS- 105/175/195/215/235/245/255/265- 20# PR!

    Metcon 10:31

    10# wb, subbed sit-ups for middle wb rd; knees to elbow, chest, raises.

  11. Sara M. says:

    Back Squat @155# PR (Thanks Jennie for helping!)
    5# over old PR (been almost 2 years) Happy with it as I’ve only been back at it for 6 weeks 👍 look forward to trying more next time as my knees (especially the right) are aching bad from Saturday’s WOD. 👎

    Metcon
    Sit-ups for Wallballs due to achy knees
    Knees to chest for T2B
    12:47

  12. Groves says:

    315# PR! I hate squats.

    14:15 RX

  13. Wilks says:

    340# – 40#pr!
    8:40rx

  14. Nik says:

    Test
    215 No Max
    Metcon
    15:52
    #12 wb

  15. ML Day says:

    Strength
    220# PR fail @ 225#

    Metcon
    11:15
    #14

  16. Joy says:

    BS: 65/77/90/102/107/110/112/115

    Metcon: 13:09
    WB: 12#
    Toes to bar: working on bouncing back into multiple T2B instead of singles, so mostly knees to elbows or knee raises

  17. Joe Edwards says:

    BS: 95/115/155/175/185/205/225/235 PR

    Metcon: 11:21 round 3 did toes to bar from the floor above me.

  18. Rob H. says:

    Back squats
    Worked up to 365…missed 385 (didn’t get full depth)
    Metcon
    12:46….yuk

  19. Jay says:

    Strength 365# PR! I don’t remember ever doing anything over 315#

    Metcon 11:18

  20. H2 says:

    Squats: 55/55/65/85/90/100/110/115/120 (15#pr!) 125-failed

    Metcon: 9:02 10# wb/ knees to chest

  21. stefgatlin says:

    Back squat – worked up to 150# – definitely a far cry from my 200# PR, but the heaviest I’ve squatted since my injury last year, so I’ll take it!!

    Metcon – 11:16 – subbed GHD’s for the last two rounds of T2B bc of back pain

  22. Mark G says:

    Strength
    287 PR

    METCON
    10:44
    20# WB
    32 regular T2B
    Rest laying T2B

  23. Courtney says:

    12:21 10# WB knees pr125

  24. Kimberley says:

    BS
    75/80/90/105/110/115/120/125
    130 pr/135 pr!!

    Metcon 10:33
    10# WB
    Knee raises

  25. Dave says:

    BS 265 PR
    Metcon 11:06

  26. Patrick M says:

    Back squats based on 235
    135,155,175,205,215,225,245,265 pr 30#
    Metcon
    10:39 15# wb/toes to bar

    Wooooo!

  27. Megan says:

    Worked up to 185#

    Metcon : 12:22 Rxd 15# ball with lots of rests

  28. Melanie says:

    Test
    Back Squats
    20 minutes to find 1 rep max Back Squat
    Suggested loading:
    Set 1 – 5 reps @ 55% 75
    Set 2 – 5 reps @ 65% 85
    Set 3 – 3 reps @ 75% 100
    Set 4 – 2 reps @ 85% 115
    Set 5 – 2 reps @ 90% 120
    Set 6 – 1 rep @ 95% 130
    Set 7 – 1 rep @ 101+% 135
    Set 8 – 1 rep @ 101+% 140
    150 PR!
    Compare to June 26, 2015 or November 13, 2015

    Metcon
    For time: 12:47
    50 Wall Ball Shots (10)
    25 Reverse hyper extensions
    40 Wall Ball Shots
    20 reverse hyper extensions
    30 Wall Ball Shots
    15 Reverse hyper extensions

  29. Bobby says:

    BS:
    5 @ 225#
    5 @ 275#
    3 @ 315#
    1 @ 345#
    1 @ 365#
    1 @ 385#
    1 @ 415# PR!

    Metcon: 8:54 – laying T2B – WB unbroken set of 50 and 30 – broke round of 40 into 13/27 for fatherly duties.

  30. Brett Christensen says:

    @ CrossFit FXT
    Snatch work from Comp Train
    A. 5 unbroken TnG Snatches as heavy as possible. @ 145
    B. 4 unbroken TnG Snatches as heavy as possible. @ 155
    C. 3 unbroken TnG Snatches as heavy as possible. @ 165 on the 3rd attempt
    D. 2 unbroken TnG Snatches as heavy as possible. @ 175 1st time
    B: Squat Clean (4 Rep Max-Touch and go w/out pausing anywhere)
    135/185/205 failed the 4th rep but it felt good/235 got all 4 = PR
    C: The Chief (AMRAP – Rounds)
    Max rounds in 3 minutes of:
    3 Power Cleans, 135#
    6 Push-ups
    9 Squats
    Rest 1-minute.
    Repeat for a total of 5 cycles
    Total rounds = 25* but I miss counted my 1st round so this is as close as it’ll get. Counting is hard.

  31. Marcia Jo says:

    Strength: 170# not a PR 😑

    Metcon: 14:11
    Knee raises on the bar

  32. Jennie says:

    Rested today, knees are incredibly swollen, left leg and foot are really bad.
    Got 290# back squat Friday.

    Eli got 100# and Josie got 150# tonight.

  33. Tanya says:

    195# match PR, failed 200 X 2

    12:37
    12# wb, ttb too much rest

  34. Kim says:

    Strength – 160#PR by15#
    Think I could have gone up but no time.
    Metcon: 13:32
    14#WB to top of red line/T2B

  35. Blake says:

    Strength- got 315 but failed at 335 twice

    Metcon- 9:15 rx

    Extra- worked on muscle ups got 3 unbroken which was a pr then worked on Strict almost had one but failed about 10 times

  36. Lucas Holland says:

    Back Squat – 225/275/315/345/365/385/405/435ff

    Metcon – 12:05 30# wb

  37. Bill B says:

    135/185/205/235/255/255/265 PR! 30#

    Metcon
    10:36
    15# / knee to chest

  38. Matt Z. says:

    415, 430F, 425F
    10:06 with 30 pounda

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

    BS: 225/275/315/365/385 PR/405f
    20# PR
    Breaking 400# is my 2016 goal… it’s close.

    Metcon:
    8:39
    20# WB
    V ups subbed for T2B’s and they sucked!

  40. Devin says:

    BS: 135×5/185×3/215×2/225×1/265×1 PR: 265!!

    Metcon 14:20
    14# wb
    Knees 2 chest

  41. Allie H. says:

    BS: 103 PR

    Metcon 16:03
    10# WB
    Knees to Chest

  42. Temp says:

    Strength: 1 rep max- 165# PR!!!!!
    Metcon: 14:56 -personal goal was under 15 mins!
    (12lb-10 WB, V-sit-ups)

  43. Cara says:

    Worked up to 155# – 5# Post baby PR and 20# CF PR!

    14:28
    14# WB
    T2B

  44. missychamp2016 says:

    Back Squats
    1 rep max
    5 reps @ 95#
    3 reps @ 120#
    2 reps @ 135#
    2 reps @ 145#
    1 rep @ 155#
    1 rep @ 165#
    1 rep @ 170#
    1 rep @ 175#
    1 rep @ 180#. PR!

    Metcon
    For time: 17:04 (tried to keep this in the aerobic zone, but that turned out to be impossible)
    50 Wall Ball Shots (10)
    25 Toes to Bar (5 T2B, 20 Knees to chest)
    40 Wall Ball Shots(8)
    20 Knees to chest
    30 Wall Ball Shots(8)
    15 Knees to chest

  45. […] Compare to February 15, 2016 […]

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