2016 September 22 WOD

Posted: September 22, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Back Squat
Compare to June 21, 2016

Metcon

5 Rounds for Reps
1 minute max Calorie Row
rest 1 minute
1 minute max Pull-ups
rest 1 minute
1 minute max weighted Pistols, alternating (53/35)

*On the pull-ups, you do not have to stick to the same style each round. If you need to work on cycling kipping/butterfly pull-ups, do that. If you need to work on pulling strength more, do strict. If you want to work chest to bars, do that. This is a “get better” WOD, not a “get a score” WOD.

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Comments
  1. Jim D says:

    Strength BS 305#, 335# failed 3x (prev PR was 325#)
    METCON total 240reps
    108 cal
    57 pull ups
    75 pistols to box

  2. Eric Bausch says:

    BS-325 PR

    Metcon
    *A bunch of other stuff

  3. Cara says:

    LBBS: 165# not a pr – about 95% of my 1rm

    Metcon: Super sore today so took my time. Just came in to move.

    Calories: 15/16/15/14/14
    Pull-ups: 13/15/14/13/13
    Squats w/feet together. First two rounds on a 10# plate. Remaining rounds with no plate.
    20/21/16/17/22

  4. stefgatlin says:

    LBBS – 185# – not a pr

    Metcon – 169 reps

    C2B Pullups – 9-9-7-7-7 – Worked on stringing C2B together for rds 1-3, rds 4&5 were just struggling to keep getting my chest to the bar
    Pistols – 10-12-10-10-10 – all with 10# plate
    Row – 17-15-15-15-16

  5. Mark G says:

    Strength
    135,185,205,225,245,275,295 PR!!

    METCON
    Row
    18,20,18,16,18 = 90
    Pull-ups (kipping)
    12,15,14,14,14 = 69
    Pistols in box
    8,12,14,14,14 = 62

    Total = 221 reps

  6. Rob H. says:

    Short on time did yesterday’s workout
    1 mile + Annie. Posted there

  7. slchampine says:

    #350 BS =PR (I think, everything is when u r old and forget)

    Row. 20/17/16/17/22
    PU 16/15/17/15/10
    Pistols 8/5/17/18/18 (pistols with a lot of bracing then feet together thingy)

  8. Wilks says:

    BS – 355# (5lb pr) / failed 365#
    Metcon:
    240 reps rx (started with PU)
    Row -25/23/20/20/26
    PU – 20/16/16/17/16
    Pistols 53# – 10/7/9/7/8

  9. Joy says:

    BS: 150# pr

    Metcon:
    1 minute max Calorie Row: 14/14/14/14/14 (woot! I wanted to be consistent all 5 rds)
    1 minute max Pull-ups: 19 kipping/ 1 strict, 7 kipping, worked pulls/10kip/14kip/2 kip, worked strict pulls
    1 minute max weighted Pistols, alternating: no weights, pistols holding onto the rig or one might say hugging/gripping the rig like a long lost relative 6/6/6/8/11

  10. Shank says:

    BS: #255…#30PR from March

    Metcon: 208 reps. Really bad at pistols!

  11. H2 says:

    Strength: 130#/ 140# but I wasn’t completely parallel dangit (130 was a 10# pr yay!)

    Metcon:
    Row -17/16/16/15/15
    Pull ups-10/7/17/15/16(middle green band-kipping 1st 2rds then ring rows last 3rds)
    Feet together squats – 9/22/25/25/25
    (First Rd low bc I started w/pull ups & had a band that was shooting me to the ceiling šŸ˜‚ so Todd ran to get smaller one so I swapped to pistols to finish out minute)

  12. Kimberley says:

    Strength- not a strong day
    85×4/95×2/105/115/120/125/130

    Metcon
    Calories 62
    Pull-ups (mixture of seated RR and JPU) 58
    Pistols (mixture of narrow stance squats, squats to a box, did not count these)

  13. Tanya says:

    BS got 200 but used hand to knee on drive up so not really legit. Then 200fff. Next time

    Metcon 256.5
    Row 17/18/17/17/16 = 85
    PU 8/6/5.5strict/19kip/3strict, 6kip = 47.5
    Pistols 19/20/20 no wt, AM sit-up 32/33 = 124

  14. Doug Barnwell says:

    FS: 385# PR
    Metcon: 243 (93/94/56)
    First attempt at pistols
    10# plate under my ankle
    Held 10# plate for stability
    Thanks Todd for all the pointers!

  15. Groves says:

    BS 325 PR!!!!! (By 10#)

    Did the WOD but didn’t keep score.

  16. jkb says:

    LBBS: worked up to a wobbly #143 ..new PR by 5

    Metcon: 222reps in 5 rnds of
    Row cals: 16/16/14/14/14
    Chin2bar med green band: 10/10/9/8/10
    Feet together squats: 17/20/22/21/21

  17. J Guthrie says:

    Strength:
    275#, 20# PR!

    Metcon:
    Completed. I mixed things up enough that I don’t want to write it all down. šŸ˜›

  18. Matt G says:

    Bs: 275# new pr due to being new to crossfit.
    Metcon: didn’t count reps, just did as many as I could within the minute.

  19. Carrie says:

    BS – 185# PR!
    Metcon – 319 reps
    85 calories – 19/17/15/16/18
    58 ring rows or dumbbell rows – 15/9/14/9/11
    88 pistols off 24″ box – 16/16/16/18/22 (should have done harder scale)

  20. Bobby says:

    1RM BS: imported the following day
    1 @ 225
    1 @ 275
    1 @ 315
    1 @ 365
    1 @ 405
    2 @ 425 – 1RM & 2RM PR!
    Failed 435 – next time

  21. Nichole Dyer says:

    BS
    85/105/115/135/145/155/162/165PR

    Metcon
    57 total Calories
    10jumping/13 parallel /7seated/9jumping/ 9 working lats on bar and so kip work
    10/9/7/5/5… last five were no box and. I weight. Almost have these.

    Total reps 141

  22. Patrick M says:

    Back squat
    135,185,205,225,245,265 fail my pr.work has hurt my performance but I will prevail.
    Rowed 19,18,20,18,19
    Pull ups 14,11,14,12,12
    Pistols 12,12,12,12,16

  23. Shea says:

    Late posting this one-I thought I had taken a pic of my results but I can’t find it…
    *rows: ranged from 16-18 cal
    *PU: Alternated C2b & KPU-can’t remember the #’s
    *Pistols: 1st 2 rds unweighted & I got 19 reps, other rds holding 18# kb & I got 9 reps those rds

  24. Joe F says:

    Strength BS 375# 25#PR

  25. Melanie Ragan says:

    Strength

    20 minutes to find 1 rep max Back Squat

    105/115/120//130/140/155/ 165PR!

    Metcon

    5 Rounds for Reps
    1 minute max Calorie Row
    12 / 13 / 11 / 11 /11
    rest 1 minute
    1 minute max Pull-ups
    15 jumping/13 band/12 jumping/15 RR/13 Jumping
    rest 1 minute
    1 minute max weighted Pistols, alternating NO WEIGHT
    10 w/feet together / 7 to bench / 15 w/feet together / 9 to bench / 16 w/feet together

  26. Eric Bausch says:

    Back Squat- 325PR

  27. missychamp2016 says:

    Strength:
    1RM Back Squat
    125/175/185/190 PR

    Metcon
    Calories
    12/13/11/10/10
    Pull-ups assisted with medium green band 7/5
    With black thick band 12/11/11
    Pistols supported by steadying on post 10/11/10/10/10
    151 total reps

  28. The Haggs says:

    1 rep max BS
    Joe #215
    Hollie #195

  29. […] Compare to September 22, 2016 […]

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