2016 July 19 WOD

Posted: July 19, 2016 in Uncategorized
Strenth

25 minutes to complete Deadlifts
Set 1 – 4 reps @ 50-60%
Set 2 – 4 reps @ 60-65%
Set 3 – 3 reps @ 65-70%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 75-80%
Set 6 – 1 rep @ 85-90%
Test 5 rep max

Metcon

2 RFT:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (53/35)
Run 400 Meters
Compare to August 14, 2015

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Comments
  1. bigdolan says:

    455×5 PR!

    Metcon
    14:58 Rx

  2. stefgatlin says:

    Back squat instead of DL – all LBBS
    115×5, 125×4, 135×3, 145×2, 150×1, 125×5

    Metcon – 12:38 Rx except I biked for the row

  3. Kent says:

    Deadlifts: 125/175/205/215/235

    5 Rep Max: 225 / 245-PR!

    Metcon: 17:16
    Row/ 20 push-ups / 45# kb / run x 2

  4. Lucas Holland says:

    @ crossfit emerald coast
    Back Squat
    9 reps @ your 3 rep max
    335

    10 min amrap of:
    10 burpees box jumps 24′
    10 deadlifts @155
    6rds + 3

  5. Rob H. says:

    Strength
    185×5/225×5/185×10/185×10/185×10
    I didn’t like the way 225 felt on my hamstring so I backed off and did 185 for some reps concentrating on good form
    Metcon
    14:25rx
    First time in months I’ve been able to run in a wod.

  6. Jay says:

    Strength
    365# 5 reps 385# 3 reps

    Metcon 12:27
    All runs
    53# KB

  7. Nichole Dyer says:

    Back Squats
    105×5
    115×4
    125×3
    135×2
    145×1
    155×1

    Metcon-13:10
    Bike 0.5 miles
    20 situps
    30- 1 arm KBS # 18.. letting right arm completely rest
    Bike 0.5 miles
    Did all bike to let right shoulder completely rest.

  8. Mark G says:

    Strength
    195,215,235,255,275,295
    295×5
    315×1

    METCON
    14:39
    Row 500
    20 push-ups
    30 KB 45#
    Run 400
    X 2

  9. Kimberley says:

    DL
    4@85/4@95/3@100/3@105/2@115
    1@130
    5@125/135/140

    Metcon 18:10
    Run/run
    Push-ups 5/5/5/5–10/10
    25# KBS 15/15–15/15
    Bike/row

  10. Groves says:

    Figured my DL off of 315, my last DL test. Ended up repping 285 x5. That’s 90% of my max.

    Didn’t die or bust the time cap in the Metcon. Actually did better than I’d hoped.

  11. Brett Christensen says:

    DL:
    225 for 4/275 for 4/315 for 3/335 for 3/355 for 2/405 for 1/5 rep max @ 405
    Metcon: 14:17 w/ 72lb KB
    Extra:
    3 × 6 single leg step ups 6/side
    3 × 6 Gluten Ham Raises
    3 × 20 weighted sit-up feet anchored w/ 40lb DB

  12. MLDay says:

    Strength
    Worked up to:
    #235 X 1
    #205 X 5

    Metcon
    12:21
    Row 500
    20HR push ups
    30kbs #35
    Run 400
    Bike .5 mile (no row avail)
    20hr push ups
    30 kbs #35
    Run 400

  13. Jennie says:

    Football practice parking lot at 6:15 PM
    Run 400
    20 unbroken push ups
    30 unbroken KBS
    Run 800
    20 broken push ups
    30 unbroken KBS
    Run 500
    11:20

  14. LA says:

    225/245/265/285/315/335×5

    Metcon- 14:58 pink

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

    DL off of 445# 1 RM
    225
    255
    315
    335
    355
    405
    405×3

    Metcon:
    13:41
    Run/Row 1st rnd
    200 Hi knee jump rope/bike 2nd round
    60# kb – irish swings

  16. Bob says:

    Deadlifts: 195/215/235/255/275/295
    295×5, 315×5-5RM pr

    Metcon: 16:38 row/run x2 53# kb

  17. Joe E says:

    Deadlift 5 rep max #285 PR

    Metcon 13:34 RX

  18. slchampine says:

    5 rep max 295

    WOD
    11:36 rx

    1st time to run in nearly 2 months due to hamstring pull. Ran easy.

  19. Matt Z. says:

    275,315,335,365,375,425
    455×5
    465×3 – too ugly for more reps, erectors tight.
    11:56

  20. Cara says:

    @ Emerald Coast Crossfit

    Accumulate 9 back squats at your 3rm
    160# 3rm for a 10# pr!

    Same amrap as Lucas – 5+6

  21. Pete says:

    Strength: worked up to 1 rep @ 255#, 5 reps @ 235#

    Metcon: 13:55 subbed wallballs for pushups ( definitely a mistake coming off the rower!)
    1st time to run in several weeks due to calf muscle /tendon strain. didn’t push it.

  22. Amber says:

    125/145/165/185/205 (went for 1 rep max 1 @ 225/ failed at 235)
    5 reps @ 185lbs (back smoked)

    17m:56s
    1 rnd: row 500m/hs push ups/ 20lb know swings/run 400 m
    2 rnd: 100 high knee jump rope/hs push ups/ kb swings / row 500m

  23. Shea says:

    DL-185# 5 RM
    Metcon: 13:45
    ran 1st/rowed last each round (I’m still SO slow on the rower!)

  24. Bobby says:

    Deadlifts done the following day:
    4 @ 205
    4 @ 235
    3 @ 255
    3 @ 275
    2 @ 315
    1 @ 345
    5 @ 335 PR I think – 385 was prior 1RM I think I got more than that now.

  25. H2 says:

    Strength: DL 75/85/95/105/120/130/ 3 rep@135/ 140 – had it up but felt back now so dropped it 135-PR

    Metcon: (heel issue so no running) 14:03
    Beat last time by 3:43 woot woot!!
    Row 500
    20 HR PU
    30 KB @30#
    Bike .50

  26. Joy says:

    Deadlifts
    Set 1 – 4 reps @ 70#
    Set 2 – 4 reps @ 90#
    Set 3 – 3 reps @ 95#
    Set 4 – 3 reps @ 105#
    Set 5 – 2 reps @ 110#
    Set 6 – 1 rep @ 122#
    Test 5 rep max: 135#
    Figured my new 1rm: 152# pr!

    Metcon: 15:55 35#kb

  27. Patrick M says:

    Strength
    Deadlifts 4×195,4×215,3×235,3×245,2×265,1×295,5x315pr!
    Metcon 14:40rx

  28. missychamp2016 says:

    Strength
    5×3 Power Cleans
    63/68/73/78/83

    2RFT. 17:00
    Bike .5
    30 KBS @30#
    20 HR Push-ups
    Row 500m

  29. The Haggs says:

    Deadlifts
    Joe 275#
    Hollie 195#
    Metcon
    Joe 15:23
    Hollie 13:26

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