2016 August 22 WOD

Posted: August 22, 2016 in Uncategorized
Strength

20 minutes to complete Deadlifts:
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%

Metcon

4 RFT
500 meter Row (0.5 Bike or 400 Run)
400 meter Run
30 GHD Sit-ups (sub regular sit-ups or V-ups)

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Comments
  1. MLDay says:

    Strength (not feeling strong)
    Worked up to 233×2 off of 1rm 253
    Couldn’t pull anything up after that.

    Metcon
    22:42 rx

  2. Justin Harrison says:

    DL- 315/335/355/335/355/375
    Metcon- scaled to 20 ghdsu/rd, completed 40 remaining reps with abmat sit-ups post wod

  3. Shank says:

    Strength – 5/#215, 3/#225, 1/#245, 5/#230, 3/#245, 1/#265

    Metcon – 23:04 sit-ups

  4. jks says:

    DL 250/275/295/25/295/320
    Metcon 27:32 Sit-ups

  5. Groves says:

    27ish. Pacing and stamina felt great today. Maybe all this terrible terrible running is paying off.

  6. Nichole Dyer says:

    Deadlifts
    5reps-125
    3reps-135
    1rep-145
    5reps-145
    3reps-155
    1rep-165
    And did 185 for a new PR but had some more in me I believe😜

    4RFT-26:00
    800m run
    30 sit-ups

  7. Tanya says:

    Worked of 275
    220 x5
    233 x3
    243 x1
    230 x5
    235 x3
    269f, 255 x1 (92.7%)

    3.1 mi run 26:02/8:24 avg mi
    3 x 20 GHDs & hip extensions

  8. Shea says:

    Strength:155/170/195/175/190/200
    Metcon: 23:14 w/sit ups
    Sore from Sat wod

  9. Mark G says:

    Strength
    5×255
    3×275
    1×300
    5×285
    3×315
    1×325

    METCON
    28:36
    Row 500m
    Run 400m
    30 GHD ea rd
    X 4 rds

  10. Kimberley says:

    DL
    5@125/3@135/1@145
    5@135/3@145/1@155
    These felt heavy today

    Metcon 24:55
    Row 500
    Bike .50
    Sit-ups

    (Had a filling put in this morning and mouth was sore so didn’t run to prevent jarring) 😕

  11. Melanie Ragan says:

    20 minutes to complete Deadlifts:
    Set 1 – 5 reps @ 75-80%
    Set 2 – 3 reps @ 80-85%
    Set 3 – 1 rep @ 85-90%
    Set 4 – 5 reps @ 80-85%
    Set 5 – 3 reps @ 85-90%
    Set 6 – 1 rep @ 90+%
    130/140/150/140/150/165

    Metcon

    4 RFT
    500 meter Row (0.5 Bike or 400 Run)
    R1-row 500m then ran 400m
    R2-bike .5 mile then row 500m
    R3-run 400 then bike .5 mile
    R4-row 500m then bike .5 mile

    30 GHD Sit-ups (sub regular sit-ups or V-ups)
    R1-15 weighted (15#) situps then 15 GHD
    R2-15 weighted (15#) situps then 15 GHD
    R3-20 weighted (15#) and 10 no weight
    R4-15 weighted (15#) situps then 15 GHD

    finished in 25 minutes or so maybe more.

  12. Rob H. says:

    Strength
    225×5/275×3/315×1/275×5/315×3/365×1
    Focused on keeping straight back and feeling hamstring engage through all lifts.
    Metcon
    27:59rx
    Avg 1:50-2:00 on rows.
    Runs. Slow
    Aerobic capacity 👎. But I’m working on it.
    GHD first set unbroken. After that sets of 10-15 mostly.

  13. H2 says:

    Strength: 115/130/140/135/140/150/165-PR

    Metcon: @24:55
    Bike/run 400m/sit-ups w/ 10# wb
    I got to run today!! 😊

  14. stefgatlin says:

    Strength – 155/170/195/175/190/200
    Metcon – 19:18 – all GHD’s – 3 rounds only because of an early morning meeting

  15. slchampine says:

    Sore lower back, easy on DL
    225/225/225/275/275/275

    Row/run/SU
    11:17
    Negative Split

  16. Blake Stegall says:

    Strength- not sure on weights worked off of 400#

    Metcon- 23:44 subbed bike for run and subbed situps for ghds

  17. Luke B says:

    DL
    365×5 / 385×3 / 405×1
    385×5 / 405×3 / 430×5 felt good so I went for it lol

    Metcon hell – 34:31 Rx

  18. Bobby says:

    DL:
    5 @ 275
    3 @ 295
    1 @ 315
    5 @ 295
    3 @ 315
    1 @ 345
    Went a little on the lighter side to feel out he back.

    Metcon: 25:35 – row, run, AbMat for first 3 rounds – bike, run, GHDSU last round.

  19. Joy says:

    DL: 120×5 / 130×3 / 140×1 / 135×5 / 145×3 / 1x 140 / 1×150 / 1×155 / 1×165

    Metcon: 26:42
    abmat sit-ups. tried GHD but my cranky hip/back would not allow it.

  20. Joe E says:

    Strength 285/315/335/315/315/375
    Metcon: Row 500m all rounds
    Ran 400m all rounds
    30 reg sit-ups all rounds
    25:03

  21. Cara says:

    Strength: 155/165/175/165/175/185 then decided to go for a new 1rm 195/205pr/215/220/225 – 30#pr!

    Metcon: 12:53
    Rows
    Runs
    12# med ball sit-ups every round

  22. jkb says:

    Deadlifts:
    5@133 / 3@143/ 1@153 /5@143 / 3@153 /
    1@173 PR…then onto 1@183 newest PR from previous of163!

    Metcon in 29even
    500m row
    400m runs
    30 sit-ups w/ 10# med ball all rounds
    …round 1 &2 moving good feeling good…. Then bam thighs turned to jello and lower back tight.

  23. Wilks says:

    At home –
    Squats
    Metcon:
    21:07 sit-ups

  24. Doug says:

    Drop-in at Crossfit Cullman
    Strength:
    Bench Press 5 sets max reps (155×10,155×8,165×7,165×5,165×4)
    KB two-arm bench rows 5 sets 8 reps (53s)

    Metcon:
    20 Snatches (75#)
    35 Bar Facing Burpees
    50 Sit-ups
    35 Bar Facing Burpees
    20 Snatches (75#)
    13:05 RX

  25. Bob says:

    Strength: 265/285/305/305/325/360 (was going for 355 but accidentally left a 5 on one side) 25#pr

    Metcon: 27:05 row/run/abmat

  26. Matt Z. says:

    365,385,405
    405,435,495; 500 single
    Run,row,GHD by four – 25:27

  27. jkeel 42/5'9/175ish says:

    Pulled things off the ground with Adam. Adam who doesn’t know he can pick up dump trucks.
    Me: 335×5/355×3/400×1 and 355×5/405×3/425×2 (I felt confident in a 3rd but remembered the running metcon)

    Adam: 360×5/385×3/420×1 and 385×5/425×3/440×1(too easy)

    Metcon: 24:47
    0.5 mi bike
    400m run
    30 ghd situps rnds 1/2 and 30 ab mat situps rnds 3/4.

  28. Jennie says:

    Did one of the CF Paris Competition WODS and a ton of bar muscle up practice during 430.
    Did Deadlifts with 630.
    5@245
    3@275
    1@285
    5@265
    3@280
    1@335Fail
    I might could have gotten it if I wasn’t thinking about tomorrow.

  29. Monique says:

    Strength
    5×105
    3×115
    1×120
    5×105
    3×120
    1×130
    1×145 PR!

    Metcon – 27:15
    Row, Run, V sit ups with 14lb wall all

  30. Kara says:

    24:27.
    Row x3 rounds. bike x1.
    400 m Run
    Sit-ups.

    Wasn’t feeling too strong for Deadlifts.
    Not sure of #’s but Worked to 195×1

  31. Brett Christensen says:

    DLs: 335/355/380/355/380/425/455 failed
    Metcon: 22:23 bike run ghd

  32. Marcia Jo says:

    Strength: 155/175/195/165/175/205

    Metcon: 31:19
    Row, run, an may sit-ups

  33. Haley says:

    Strength: 145/165/185/165/175/195

    I can’t remember my time for the metcon. It was over 30 min.

  34. Elisabeth says:

    Can’t find where I wrote down my # 😞
    I know I used 165# as my guideline but didn’t do exact % did however get up to 170# which is a 5# PR for me!
    Metcon
    31:38
    400m run
    500m row
    30 sit ups (did unbroken)

  35. LA says:

    315@5, 340@3, 360@1
    340@5, 360@3, 385@1 405f

    Metcon- long time

  36. Kim says:

    @home Sunday 8/28
    2mile run
    133#/143#/153#/143#/153#/163#
    Then 173#/183#/193# (13#PR)

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