2016 September 19 WOD

Posted: September 19, 2016 in Uncategorized
Strength

20 minutes to complete:
3×6 Front Squat

Between sets, accumulate at least 2 minutes of mobility work. I suggest lacrosse ball to the scapula region and thoracic opener over the foam roller. If another region on you is tight and/or limiting your progress, talk to a coach about what you need to work on.

Metcon

5 RFT*:
15 Unbroken Dumbbell Push Press (50/35)
12 Unbroken Dumbbell Reverse Lunges (6/side)
9 Unbroken Dumbbell Deadlifts – all 4 heads of db must touch the ground on every rep.
*Each round must (should) be completed as 36 unbroken reps, rest as little as possible between rounds.

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Comments
  1. Lauren Phillips says:

    Front Squats 135lbs
    Met Con 10:14 65# barbell

  2. Jim D says:

    FS 3×6 185/205/235

    METCON: 13:28
    Rnd 1&2 40#DB, 3,4&5 35#KB
    1:35/1:55/1:51/1:56/1:37 1-1.5min rest b/w rnds

  3. MLDay says:

    Strength
    105/125/135

    Metcon
    11:07
    #35 first two rds drop to #30 for lunges but #35 pp/do
    Total time estimate forgot to note last 2 rests
    Splits: (this I know)
    1:19 (rest 40)
    1:15 (rest 40)
    1:20 (rest 1:20ish)
    1:40 (rest 1:40ish)
    1:27

  4. Justin Harrison says:

    FS 185/225/245
    Metcon 12:16 40#

  5. Kent says:

    FS: 115/135/135

    Wod: 11:58. 20# db

    Runs: pre/post- 400×2/ the loop

  6. jks says:

    FS 135/145/145
    Metcon 13:39 25#DBs
    4th&5th rnd of Reverse Lungs w/out DBs

  7. Jesse G says:

    FS: 155/165/175

    11:54 total time with rest (shared DBs with James, work/rest intervals were about 1:1)
    30#
    Individual round times ranged from :55 to 1:10

  8. Mark G says:

    METCON
    10:25
    35#
    Had to re-grip after lunges 3-5th rd

    Strength
    135/155/185

  9. Kimberley says:

    FS
    65/75/85

    Metcon 12:42
    15# DB
    All reps UB each round. One regrip before starting DL on round 4&5
    1:37/1:41/1:50/1:51/1:42

  10. Eric Bausch says:

    FS- 205, 225, 235

  11. Groves says:

    830- warmed up with 800m run and DU work. Then Lucas hit a bright blue parked car and I had to leave.

    1130- came back from doing lots of paper work for Lucas hitting my car and did work.
    205/215/225 (PR)
    Metcon: 13:40 (rds 2 @ 40, 3 @ 30)

  12. slchampine says:

    3×6 FS #225

    WOD 8:14 w/30# db

  13. Doug Barnwell says:

    FS: 275/285/285
    Metcon: 16:20
    3×40#, 2×35#

  14. Tanya says:

    135 across

    11:11 30# KB
    1 break in last set of PP : 12/3

  15. Rob H. says:

    185#/225#/255×5
    9:52/40#db all rds unbroken

  16. bigdolan says:

    Fs
    225,275,315

    Metcon
    11:55 Rx
    First 2 unbroken then it all fell apart

  17. Shank says:

    Strength – 135/185/185

    Metcon – 11:37 #35 dumbells.

    I had an amazing realization this morning during the warm-up…I’m quite possibly the worlds most unflexible man!!!! No joke:(

  18. LA says:

    225/255/275f@5

    Metcon- 10:40 50#db
    broke pp after 10 in rnd 4, after 8 rnd 5

  19. Luke B says:

    Front Squat:
    235/250/260

    Metcon – 11:06 wt 53# KB
    Broke on PP on rounds 3&4 (10/5)

  20. Wilks says:

    FS – 225/245/265
    Metcon: 10:17 (40# db)

  21. Elisabeth says:

    FS 100/105/110
    Metcon
    11:31
    15# DB all rounds unbroken except the second round when I slammed a db in my side and doubled over for about twenty seconds 😬

  22. Bobby says:

    FS: 3×6 @ 265#

    Metcon: 8:53 – 40# DBs – all unbroken rounds – one minute breaks between rounds.

    Extra:
    5 rounds I think of: 3 snatch balance + 3 OHS + 3 sots press w/ 45# bar.

    Snatch balance singles: 75/95/115

  23. Tinkster says:

    Front Squat: 3x 33#

    Metcon 12:18
    Rd 1-2 10#, no wt for lunges
    Rd 3-5 12#, no wt for lunges

  24. Joy says:

    FS: 85/110/115 (last squat on 115 looked horrible & not sure it even counted)

    5 RFT*: 14:00 (I totally fell apart in this workout)
    15 Unbroken Dumbbell Push Press 20#: during round 2 something snapped/zapped or something weird happened in my left arm. Arm & hand went numb and I tried to continue. Got through Rd. 2 but could only do 3 reps in rd 3. Started doing DB cleans instead and then my Right wrist started being cranky. So I alternated both the Push Press and something that resembled a DB clean. It was a mess.
    12 Unbroken Dumbbell Reverse Lunges (6/side): 20#
    9 Unbroken Dumbbell Deadlifts : Put down 25# plates for the 20# Dumbbells to hit instead of the ground bc the hip flexors were saying “no way”. I was a mess and completely destroyed today! I love Crossfit.

  25. jkb says:

    3×6 FS: 68/83/93

    5 RFT in 11:08
    15 UB db pp
    12 UB db rev lunge
    9 UB db DL
    *all were 15# & UB, rested 60 sec between rounds

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

    FS: 225/245/265 failed on #6

    Metcon: 9:20 at 40#
    All rounds UB.
    Rnds 1 and 2 back to back UB
    Almost dumped round 4 PP on my head.
    Grip shot.

  27. Kim says:

    @home
    No Front Squats again 🙈 Must make up
    Metcon:
    11:49
    1&3 Rd- 20# easy
    2,4,&5- 25# definitely more challenging to stay UB

  28. Brett Christensen says:

    1RM snatch: 75/95/135/155/185/215 PR! On the 7th attempt
    C&J: 185/205/225/245/275 failed twice would’ve been a 10lb PR
    Squat clean: 285 on the 2nd attempt is a 10lb PR/290 failed 3 times.

  29. Matt Z. says:

    225,265,285
    8:05 but lost right side hook grip 7 lunges into round 5 – one break.

  30. Shea says:

    FS: 108/110/128
    Metcon: 11:18
    rd 1/2 UB w/70# BB; rd 3-5 dropped to 65# BB & broke after 10 reps of PP; picked back up & finished the rest UB. Not sure I got the same effect w/the BB but it was a good workout. My shoulders & rear are already sore!

  31. Joe E says:

    FS up to 185
    Metcon: 11:25 with #35 dumbbells unbroken until the 4th set

  32. Amber says:

    Did on 9/20/16
    •Did 9/20 skills work (EMOM 12m snatch/cleans)
    •wod: 12min:24sec using 15lb dumb bells
    1-2 rounds unbroken…3-5 broke during lunges
    Felt like DL were sloppy

  33. stefgatlin says:

    Metcon completed on 9/21
    10:57 – 30# DB for rds 1-2, 25# rds 3-5

  34. Megan says:

    Biked .50 X 4 mobilized in between

    15# DB push presses
    Reverse lundges no weight
    Sumo DL with 15#

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