2016 March 14 WOD

Posted: March 14, 2016 in Uncategorized

Strength
20 minutes to complete Front Squats:
Set 1 – 3 @ 65%
Set 2 – 3 @ 75%
Set 3 – 2 @ 85%
Set 4 – 2 @ 90%
Set 5 – 1 @ 95%
Set 6 – 2 @ 90%
Set 7 – 4 @ 85%
Set 8 – 6 @ 80%

Most recent 1 rep max December 8, 2015

Metcon
In teams of 2, alternate full rounds to complete AMRAP 12 of:
1 Power Clean (155/105)
2 Front Squats (155/105)
4 Front Rack Reverse Lunges (155/105)
8 Chest to Bar Pull-Ups

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Comments
  1. Nickhayes says:

    Seth
    Prewod 1500m

    Front squats
    Ranged from 135-175

    12 minute amrap
    11 rounds
    95#
    8s were pull-ups, 1.5 poor kbs and push-ups

  2. bigdolan says:

    225, 262, 297, 315, 335, 315, 297, 280

    Metcon with Chad
    11+10 (3 pu’s)
    155#
    Jumping c2b and worked on kipping pu’s

  3. jks says:

    115 / 140 / 160 / 180 / 185 / 180 / 165 / 145
    Metcon w Mark Jordan 11+1+2+4+4
    Me 100# & JumpingPUs / Mark 135#

  4. Nichole Dyer says:

    2rds
    Row 250 m
    10 KBS #30
    10 walking lunges
    10 ring rows with slow descent

    Strength
    75,85,100,105,120PR, 105,100,90
    Amrap12- 5rds-#85
    1 power clean
    2 front Squats
    4 rev lunges
    8 ring rows sitting on bottom

    New 120 PR but had more.

  5. ML Day says:

    Strength
    Worked up to #175 (25# PR)

    Metcon
    With Kelly Elliott
    10 rds
    105#
    Chin to bar (ugly)

  6. Rob H. says:

    Strength
    Worked off 305 with Camron
    190/225/255/265/285/265/255 failed on 4th rep.ran out of time before last set.
    285 is a 30# PR
    METCON
    Rx with Camron Rose
    9rds +1+2+4+5=147
    That boy had some mojo today!!…
    *Thanks for the push Camron

  7. H2 says:

    Strength: (No clue on my one rep max -apparently every time we have done FS I have skipped-😁 Prob why I suck at them so bad!)
    Warmup w/ 45# worked up to 95#

    Metcon: with Sarah 😊
    15 rds+1+2+4 (@55# /RR)

  8. Kimberley says:

    Strength
    Wasn’t feeling it today- only worked up to 90%
    75/90/100/100/105/95/85

    Metcon with Kara
    13 rounds + 10 reps
    55# for me

    Body is still fatigued from 16.3

  9. Mark G says:

    145,165,185,205,215,205,185,165

    METCON with Dan
    12+1+2+3 @ 115

  10. Luke B says:

    Front Squat:
    225/255/275/295/320/275/255/245

    Metcon: wt Bobby 16+1
    Did first 5 rds 4 MU instead of pull-ups went to v-ups wt Bobby after that.

    HORSE – lost to Eli
    PIG – beat Eli

  11. Dave says:

    FS 115 – 175
    Partner Brian…10 full rounds

  12. Brett Christensen says:

    @ CrossFit FXT
    16.3 Redo 83 reps Rx’d = 6 rep improvement

  13. Elisabeth says:

    FS
    45/55/65/70/75/70/65/55 tough but felt good!

    Amrap with Missy 🙂
    6 rounds for me total together for us 12+2
    55# clean
    55# fs
    10# db reverse lunges
    8 ring rows
    First time for me to clean a bar bell in six months: felt good!

  14. Haley says:

    With Meg: 14+1+2+4+7
    85#, Ring rows

    Worked up to 135# on front squat. PR!!

  15. Lucas Holland says:

    Front Squat
    3@225
    3@255
    2@285
    2@305
    1@315
    1@345pr!
    2@315
    Outta time
    Amrap w/ Eli – 15 rds rx’d
    Bench Press 5×5 @225

  16. Marcia Jo says:

    Strength: 100/115/130/135/145f/130/then all I had time for was 3 at 105 I think. Not feeling it today.

    Metcon with Ashley:
    13 rounds + 1+2+4
    7 complete rounds for me. 95# for the first 3, 85# for the last 4.

  17. Jennie says:

    5:30 class
    Worked off of 210#
    3 @ 65% – 140#
    3 @ 75% – 160#
    2 @ 85% – 180#
    2 @ 90% – 190#
    1 @ 95% – 205# (felt good so went for PR, got 220/230/240)
    2 @ 90% – skipped
    4 @ 85% – 180#
    6 @ 80% – 170#

    Metcon with Brittany Austin
    14+3 RX
    Everything unbroken.

    Chest/rib/pec still hurts and swollen from 16.3 bar muscle ups but it is better. Also dealing with a ton of bicep/tricep swelling and pain.

  18. Patrick M says:

    Strength fs went off 185
    120,140,155,165,185,165,155,145
    Worked with Dan and we both pr’d at 205. Nice work Dan.

    Metcon
    Partnered with Jay
    11rds +3 great job Jay.

  19. Shea says:

    @home @ 5a
    FS: 95/110/120/130/137/130/120/115
    (Those were hard)
    Metcon:w/Brandi 85# & ring rows
    19 rds +1+2+2

  20. Jay says:

    Strength
    Worked up to 205# started bothering the wrist so I stopped.

    Metcon with the Moody
    11+3
    115# should have used 135#

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

    FS with Team More Bumpers Please (Luke and Bobby)
    3×205
    3×225
    2×255
    2×275
    1×295
    1×320… PR! (Because why not?)
    2×275
    4×255
    6×245

    Metcon:
    Teamed with Matty P
    15 rnds + 1
    Rx’d weight
    Ring C2B pullups

  22. Bobby says:

    FS:
    3 @ 205
    3 @ 225
    2 @ 255
    2 @ 275
    1 @ 295
    1 @ 320 matched PR
    2 @ 275
    4 @ 255
    6 @ 245

    AMRAP: 16 + 1 with Luke B. – Rx bar – V-ups for me instead of pullups.

  23. Cara says:

    16.3
    Another failed attempt at bar muscle ups.

    just 10 reps

  24. Joy says:

    Front squat:
    Set 1 – 3 @ 65%: 68#
    Set 2 – 3 @ 75%: 78#
    Set 3 – 2 @ 85%: 88#
    Set 4 – 2 @ 90%: 98#
    Set 5 – 1 @ 95%:100#
    Set 6 – 2 @ 90%: 98#
    Set 7 – 4 @ 85%: 88#
    Set 8 – 6 @ 80%: 85#

    Metcon: with Margaret 11+1+2
    In teams of 2, alternate full rounds to complete AMRAP 12 of:
    1 Power Clean: 60#
    2 Front Squats: 60#
    4 Front Rack Reverse Lunges: 60#
    8 Chest to Bar Pull-Ups: sitting with ring rows

  25. Melanie says:

    Metcon
    In teams of 2, alternate full rounds to complete AMRAP 12 of:
    1 Power Clean (85)
    2 Front Squats (85)
    4 Front Rack Reverse Lunges
    8 jumping Chest to Bar Pull-Ups

    Completed 11 full rounds with partner

  26. Joshua G says:

    Strength:
    145 x3 / 165 x3 / 185 x2 / 205 x2 / 215 x1 (PR!) / 205 x2 / 185 x4 / 175 x6

    Metcon:
    Worked with Trey (last name?)
    7 + 1 + 2 + 4 + 5 (I completed four full rounds)
    Power clean / front squat / reverse lunges — 135#
    Started with kipping chest-to-bar pull-ups (woot!) but gradually degraded to chin over the bar pull-ups by the end of the WOD

  27. Kim says:

    @home
    Strength 83#/93#/108#/113#/123#/113#/108#/103#
    Did last Thursday’s Metcon b/c I had no partner:(

  28. bbevis says:

    Set 1 – 3 @ 75#
    Set 2 – 3 @ 85#
    Set 3 – 2 @ 95#
    Set 4 – 2 @ 105#
    Set 5 – 1 @ 115#
    Set 6 – 2 @ 105#
    Set 7 – 4 @ 95#
    Set 8 – 6 @ 90#

    Metcon: with Gracie 12+2+4
    1 Power Clean: 65#
    2 Front Squats: 65#
    4 Front Rack Reverse Lunges: 65#
    8 Chest to Bar Pull-Ups: jumping

  29. missychamp2016 says:

    Front squats
    3@75
    3@80
    2@115
    2@120
    1@132
    2@120
    4@115
    6@107

    Metcon 12+2
    In teams of 2, alternate full rounds to complete AMRAP 12 of:
    1 Power Clean (155/105)(33#)
    2 Front Squats
    4 Front Rack Reverse
    8 Jumping Chest to Bar Pull-Ups

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