2016 July 1 WOD

Posted: July 1, 2016 in Uncategorized
There is an 8:30 class today!

Metcon

“Squat Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips
Compare to April 17, 2014

Conditioning

50-40-30-20-10 Calories (Row or Bike)
Rest 20 seconds between rounds

-or-

Run 800/600/400/200/100
Rest 30 seconds between runs

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Comments
  1. Jesse G says:

    Squatting Elizabeth – 11:25
    115# SC (PR by ~3 min w/ +20 lbs)
    SC singles (drop from top)
    Strict ring dips (10/6/5 – 10/5 – 3/2/2/2)

    Conditioning
    Run: Total time 12:24
    3:50 / 3:14 / 2:09 / :51 / :20

  2. Tim C says:

    Metcon: 11:17
    115#, Heavy toe assist up on Ring dips
    SC were dropped from top

    Conditioning:
    Total time ~ 14:00

  3. jks says:

    Metcon 13:30 105# 24″ Box Dips
    Row 50 – 3:51, 40 – 3:03, 30 – 2:11, 20 – 1:18 & 10 – :25

  4. Kimberley says:

    Elizabeth 12:59
    55# SC
    Dips from box

    Conditioning on rower
    50 cal 4:30
    40 4:15
    30 3:11
    20 2:05
    10 0:50

    2842 M total

  5. Jay says:

    Metcon 10:37
    135# SC
    First 26 dips unassisted the rest with small band.

    Ran for conditioning

    Thanks again for the 8:30 class!!

  6. Sara M. says:

    Metcon
    “Squat Elizabeth”
    21-15-9
    SC (63# – 1# plates gone <– 65% 1 rep max SC)
    Ring Dips w/ green band
    Time – 10:23

    Conditioning – Calorie Row 🐢
    50 (5:20) / 40 (4:14) / 30 (2:59) / 20 (1:45) / 10 (:39)
    Rest 20 seconds between rounds
    Traps were on FIRE🔥

  7. bigdolan says:

    Metcon 9:11
    135#, ring dips

    Did the row
    10:00 even including breaks

  8. Sabrina says:

    18:35 “squat Elizabeth”
    #95
    1/2 reps ring dips 1/2 rep box dips

    @shed

  9. Joy says:

    “Squat Elizabeth”: 11:37
    21-15-9
    Squat Cleans (63#)
    Ring Dips: small black band

    Ran for conditioning

  10. LA says:

    Squat Elizabeth – 8:24 rx
    Run- check

  11. Dave says:

    11:00 95/push ups
    Condition bike, row, bike, row, row

  12. Mark G says:

    METCON
    8:51
    115# SC
    Push-ups triceps dominant

    Ran
    800m – 4:05
    600m – 3:25
    400m – 2:45
    200m – 1:20
    100m – 1:05

    Total time including rest 14:13

  13. Hunter Harrison says:

    Squat Elizabeth – 7:12 RX
    Running 800-3:30 600-2:57 400-1:58 200-:47 100-:36
    Found 2RM weighted pull-up – 65.5 lbs
    Skipped CF Football metcon bc my body hates me

  14. Lucas Holland says:

    Granite Games Wod – 2+70+1

    50-40-30-20-10 cals on bike
    25-20-15-10-5 ghd sit ups
    10-8-6-4-2 hspu

    800-600-400-200-100 running 30 sec rest between

  15. Marcia Jo says:

    Metcon: 13:32
    75#
    Banded ring dips

    40-30-20-10 cal row

  16. Bobby says:

    @home
    SC Elizabeth: 8:03 – 135# – push-ups instead of RD.

    1 mile run

  17. Shea says:

    Squat Elizabeth: 10:29
    85# SC & RD were slow negative down & up w/all arm-tried super hard to avoid using legs at all
    Conditioning: Row-took about 13 min

  18. Bryce says:

    8:04 Squat Sally
    PU’s

    10:21 row as

  19. Megan says:

    12:23
    Weight and squat clean Rxd @ 95#
    Straight leg box dips

    All Runs with more like a 45 sec break between

    Thanks for opening up at 8:30 Lucas !

  20. Carrie says:

    Squat Elizabeth: 13:36
    45# squat cleans
    Push-ups
    Conditioning: rowed 50/30/20/10 and rested longer

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

    Metcon: 7:31 rxd

    Conditioning:
    Punching bag work.
    5min/4min/3min/2min
    With a min rest between

    Ran the 800/600/400/200/100

    Bench press:
    5×3 at 225#

  22. Nichole Dyer says:

    Elizabeth-10:26
    Squat cleans-#75
    Box dips

    Conditioning
    Ran all meters

  23. Missy Champine says:

    Rowed 100 calories before WOD – about 10:00

    Squat Elizabeth 20:47
    Squat Cleans: 5@95/21@85/19@75
    Push-ups

  24. Brett Christensen says:

    GG WOD 5: 3 + 32

  25. Melanie says:

    Metcon
    “Squat Elizabeth”. 12:20 I think
    21-15-9
    Power Cleans (75)
    Push-ups from knees
    Compare to April 17, 2014

    Conditioning
    50-40-30-20-10 Calories (Row)
    Rest 20 seconds between rounds

  26. Cara says:

    13:40 – moved so slow
    95# squat cleans
    bench dips

    Runs completed.

  27. […] “Squat Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips Compare to July 1, 2016 […]

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