2016 September 26 WOD

Posted: September 26, 2016 in Uncategorized
Squats

20 minutes to warm up to weight and complete
5×5 Front Squats
5×3 Weighted Pull-ups

Metcon

5 RFT
10 Chest to Bar Pull-ups
10 Power Cleans (135/95)
10 Front Squats
10 Jerks

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Comments
  1. Doug Barnwell says:

    FS: 255/255/265/265/265
    Metcon: 19:45 @ 105#

  2. Kent says:

    FS: 95/115/135/135/95
    tweaked back on weighted pull-ups.

    Metcon: 19:50
    dropped weight to 65# due to back
    3 rounds, subbed sit-ups for overhead work
    ran 200m rather than pull-ups
    one loop run added to the end.

  3. jks says:

    FS 115/125/135/145/155
    Kipping PUs only 5×3
    Metcon 20:00 expiration of time 75#
    3 Rnds + 10 + 10
    1st Rnd 5PUs/5RRs … all RRs rnds 2-4

  4. Groves says:

    Struggle bus for real today.

    FS: 185/195/205/215/225

    3 rds weighted 25#, 2 rds strict.

    Metcon; 21:04 scaled.

    #crossfitisstupid

  5. Kimberley says:

    Strength
    FS 65/70/75/80/85
    Worked on banded pull-ups with big black band. UB first 3 rounds, then singles

    Metcon 24:18
    Jumping pull-ups
    55# across
    Did 9 cleans, then paused before last one, straight into FS (all but one round UB), from last FS straight into OH, broke up jerks 5/5 except first and last round

  6. Justin Harrison says:

    FS- 185/225/235/245/255
    Strict bw PU’s with slow negative

    Metcon- decreased volume due to inflamed elbow from Sat rope climbs
    5 reps/movement x5 rds @135# 13:40

  7. Tanya says:

    FS 125×3/130/140

    17:17–scaled quite a bit due to right posterior shoulder area aggravated from Sat.–I guess rope climbs but maybe all of it
    RR
    75# PC & FS
    20# DB strict press

  8. bigdolan says:

    275 fs
    Mix of strict and kip pu’s

    Metcon
    135#
    All real pu’s not c28
    28:10

    I did 65 real pull ups today. No jumping. Most ever in my entire life!

  9. Jay says:

    Squats did some and mix of strict and weighted PU’s

    Metcon 25:18 135#

  10. Rob H. says:

    FS=225
    WPU=53
    Metcon=23:50@95#

  11. MLDay says:

    Strength
    123# FS
    DH Pull Ups

    Metcon
    21:48
    #85 clean/FS/Jerk
    Pull ups were chin2bar (practices kip on rds 2/4 with tiny blue band)
    Rds 1/3/5 were dead hang (and 7 RRs)

  12. Shea says:

    Today was tough for me.
    FS: 95/105/105/115/115
    2 rounds KPU, 3 rounds strict PU-all wearing Pink pack (12#?)
    Metcon:
    26:39
    All C2b
    Rounds 1/2 @95#
    Rounds 3-5 @85#
    Ouch

  13. Melanie Ragan says:

    Squats

    20 minutes to warm up to weight and complete
    5×5 Front Squats (85)
    5×3 Weighted Pull-ups (used smallest weighted blue band)

    Metcon

    5 RFT –
    10 Chest to Bar Pull-ups (jumping for 1st 3 rounds then RR for last 2)
    10 Power Cleans (75# for 1st round then moved down to 65# for the remainder)
    10 Front Squats
    10 Jerks

    27:21

  14. Eric Bausch says:

    FS- 5×5 (185, 205, 225, 235, 245)

  15. Shank says:

    FS: 135/155/175/180/185
    25# KB on weighted pull ups.

    Metcon: 95#. We had time cap of 20 minutes. Finished 4 rounds + PUs

  16. LA says:

    225/235/245/255/255- Pu green and red

    Metcon- 20:01 rx

  17. Dave says:

    FS 95-145 pull ups some with 15 MB
    Metcon: 25:06 95# 3 full rounds, then 95 cleans, bar only for FS & jerks

  18. Joe E says:

    FS: worked up to 185
    Weighted PU’s: did 5×3 Kipling

    Metcon: 24:39
    1sr round did #135 all kipping CTB
    2-5 rounds #115 kipping and jumping CTB

  19. Mark Goff says:

    Strength
    135,155,165,175,185 FS
    35 across in PU

    METCON
    21:31
    PU
    95# bar

  20. slchampine says:

    5×5 from floor
    #135
    5×3 pullup with #15 wb

    Wod
    #95
    16′

  21. Elisabeth says:

    FS: 85/90/90/95/100
    Jumping pull ups

    Metcon:
    27:38
    53#
    Jumping pull ups

  22. Tattoo Blake says:

    AM: Running Intervals
    1×1600- 6:30
    Rest – 5 min
    1×1200- 4:50
    Rest – 4 min
    1×800- 3:10
    
Rest – 3 min
    
1×400- 1:20

    PM
    Hip Flexor acting up so only did 3×5 FS @185lbs.
    5×3 Pull-ups strict. Vest + Kettlebells

    Metcon 33:00 @95#
    Mindset was elsewhere and just could not make my body move quickly.

  23. Bobby says:

    FS: 5×5 @ 215/225/245/265/275

    WPU: 5×3 @ 53#

    Metcon: 28:50 Rx – PC singles – FS unbroken – Jerks 6/4 x 3 – unbroken jerks last two rounds – I took allot of breaks – this was GOOD!

    Bench press: 3×10 @ 135#

  24. Jennie says:

    155 across on FS
    3×3 strict UB pulls at 20#

    10 GHD situps
    10 DB Clean and PP 25# left arm only
    10 FS 95#
    3 rds at 6:41

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

    Someone turned the gravity up today…
    FS: 185/225/225/245/265
    WPU: 35/53/83×3

    Metcon:
    Only 3 rounds so I could coach the next class.
    16:24 at 115#

  26. Matt Z. says:

    225,245,255,275,295
    17:22 – too much recovery taken.

  27. Kim says:

    Strength: 88#/98#/108#/113# (4×5)
    Metcon:
    11:42 -3rds only scaled
    RR and 68#

  28. Jesse G says:

    FS: 145/155/165×3
    WPU: strict w/ 35# KB and varied grips

    MetCon: Started at 105# but stopped after two due to elbow pain. Kept working until the 20:00 mark doing sit-ups, hip extensions, and push jerks.

  29. jkb says:

    FS: 5×5 @ 85/95/95/100/100
    PUs: reverse grip strict 2rnds, 3rnds hollow rock swings?

    5 RFT in 24:46 minutes of awfulness
    10 jumping chin2bar
    10 PC #53
    10 FS #53
    10 Jerks #53

  30. Bob says:

    Strength: Squats-135/135/155/155/155. Went a little light today to test a dodgy quad
    Pull-ups-25/35/35/35/53

    Metcon: 30:48 started at 115 and dropped to 95. Chest to bars.

  31. Brett Christensen says:

    @ home
    1.) Snatches based off of 225
    60% * 3 = 135/70% * 3 = 160/75% 3*3 = 170 w/ no misses
    2.) Snatch pulls based off of 225
    3*3 @ 90% = 205/2*3 @ 95% = 215
    3.) LBBS:
    78% * 5 = 300/83% * 1 = 320/78% * 5 = 300/86% * 1 = 330/78% * 5 = 300/89% * 1 = 345
    4.) ROMWOD
    @ CFJ
    1.) Strength:
    FS: 185/225/225/245/265
    WPU: Red KB = 35?/53lb KB/73lbs/73lbs
    2.) Metcon: 20:20 Rx’d
    3.) Crossover Symmetry Iron Scap Protocol

  32. Adam says:

    FS- 225/245/255/265/265
    PU- 5×3 53#

    Metcon- 28:58 Rx

  33. Cara says:

    I think I only did 4 rounds
    FS: worked up to #115
    Weighted Pull-ups – purple backpack 1st round, 3 more rounds with weight vest pause for 3 seconds at the top and slow descent back down

    Metcon: Only did 2 rounds in 14:11 and then I quit. C2Bs a lot weren’t touching and I was slow as Christmas on everything else at 95#. Came in with the mentality that I wasn’t going to finish and I didn’t. Won’t come in with that mentality again!

  34. Haley says:

    Front squats: 105/110/115/120/115
    Strict negative pull-ups

    Metcon: 24:something I thing
    Did a hodgepodge of stuff. Some 85#, some 65#, some 55#. Just whatever was lying closest to me. Did some ring rows and some jumping pull-ups.

  35. Joy says:

    FS: 65/75/85/95/105
    weighted pull-ups: purple backpack from low bar

    Metcon:
    5 RFT: Tanya gave a 25 min. time cap. I had 8 jerks left when time ran out… I finished anyway.
    10 Chest to Bar Pull-ups: started with small black band, towards the end I was using small blue band
    10 Power Cleans: first round 70# round 2-5 at 65#
    10 Front Squats: First round 70# round 2-5 at 65#
    10 Jerks: one jerk at 70# for round one, all others at 65#

  36. Pete says:

    FS : 5×5 @ 155#

    Metcon: 28:45ish @95#
    CTB rounds 1-3, PUs rounds 4-5 roughly
    PCs singles
    FS unbroken
    jerks groups of 2s,3s, and 4s. very slow and hard to keep good form with these

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