2016 October 10 WOD

Posted: October 10, 2016 in Uncategorized
Strength

15 minutes to find 2 rep max Front Squat

Strength

Four rounds, each for time of:
Row 500 meters
Rest 3 minutes or as dictated by rower availability.
Compare to June 25, 2015

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Comments
  1. stefgatlin says:

    Strength – LBBS instead of FS – worked up to 175# for 2 reps

    Metcon – 1:54/1:57/1:59/1:59

  2. Kent says:

    Strength – FS: 95/125/145/165/185-fail/175# – 2 rep PR!

    Metcon – 1:51-PR tie/1:54/1:56/1:55

    14 seconds faster than last time…

    • Nice Kent! I love that you keep records and can track and acknowledge your fitness gains. Age is just a number and it doesn’t keep you from getting PR’s if you work hard and smart!

      • Kent says:

        Thanks, nice words. CrossFit is keeping me much younger mentally than I’d be otherwise. It’s fun to track, compare and even set new goals year to year. My life is definitely fuller because of it!

  3. Tanya says:

    165 for 2

    Rowing was as fun as I remembered but times are worse.
    1:54 damper on 7
    1:57 ” 8
    2:00 ” 6
    1:58 ” 7

  4. jks says:

    FS 135×3/155×2/175×2/ 185×1
    Row 1:47.2 / 1:56 / 2:02 / 2:02

  5. Justin Harrison says:

    2 RM FS- 295# PR; completed 1 rep @ 305# (prev 1RM 290#)

    Rows- 1:33/1:37/1:42/1:41

  6. bigdolan says:

    365×2

    Row
    1:27.2 PR
    1:47.8
    1:48.5
    1:47.9

  7. slchampine says:

    275# FS
    315 1x fail 2nd

    145/146/149/148

  8. Shank says:

    225# FS – PR

    Row – 1:35/1:46/1:53/1:58

  9. Joe E says:

    Strength: FS 2 x 205 PR

    Open 13.1
    2 rounds + 15
    Rd1 40 burpees 30 snatches #75
    Rd2 30 burpees 30 snatches #115
    Rd 3 15 burpees

  10. Rob H. says:

    Strength
    Subbed GHD reverse hypers (knees weren’t feeling good today)
    1×10 no weight
    1×15 with 15#plate
    1×15 with 25# plate
    1×5 with 25# plate 5sec pause isometric hold and 5 sec eccentric descent.
    Row
    1:29/1:45/1:39/1:40

  11. Jay says:

    PreWOD 2 mile run

    Strength worked on stringing BMU together

    Did 13.1
    154 reps PS

  12. Mark Goff says:

    Strength
    325 PR 2 Rep max

    Rowing 500×4
    1:42/1:47/1:51/1:47

  13. Bobby says:

    FSx2: 185/225/275/295/315PR

    Assault bike, 4 x 1:30 intervals, dist./cals: 0.7/37-0.6/27-0.6/25-0.6/25

    Total calories: 114
    Total distance: 2.5 miles

  14. missychamp2016 says:

    Front Squats
    5×115
    3x 135
    2×145

    Row WOD
    2:17/2:12/2:10/2:12

  15. Kimberley says:

    2 rep FS
    65/75/85/90/95/100/105 pr

    Rowing
    2:03 pr/2:08/2:06/2:05

  16. Groves says:

    Hit 255 for two reps. PR

    Row times 1:50/1:51/1:52/1:55

  17. jkb says:

    2 rep FS: 85/95/110/120/125…which was previous 1rm

    Row 500m: 2:05/2:18/2:19/2:18 damp on 4.5

  18. Jennie says:

    Front Squats only
    225 PR

    Tomorrow’s Metcon since I have to miss

  19. Elisabeth says:

    FS: 85/95/110/120/125/130pr/135 huge PR! 125 if my one rep max from almost two years ago. Excited to see what it’ll be at the end of this squat cycle 😀

    Row:
    2:23
    2:19
    2:17
    2:21
    Rested three minutes in between

  20. Monte says:

    215# FS

    1:43
    1:47
    1:49
    1:50

  21. Pmoody says:

    2 rep max fs 205.
    4 rds 500m row.
    1:51,1:51,1:57,1:58

  22. J Guthrie says:

    Front squats:
    Worked up to 245# x2 … my previous 1RM was 235#! 😀

    Rows:
    1:42 / 1:46 / 1:50 / 1:49

  23. Brett Christensen says:

    1.) FS: 95/135/185/225/255/275/305/325 PR/335 took it off the rack and things got dark so I had to dump it.
    2.) Assault Bike: 90 sec work 3 min rest by 4
    38 cal/.7 mile
    30 cal/.6 mile
    26 cal/.6 mile
    25 cal/.6 mile
    Total cal = 119 total distance = 2.5
    3.) Snatches: based off of 225
    1 × 3 @ 60% = 135 no misses
    1 × 3 @ 70% = 160 no misses
    3 × 3 @ 75% = 170 & only 1 miss
    4.) Snatch pulls: based off of 225
    3 × 3 @ 90% = 205
    2 × 3 @ 95% = 215

  24. Pete says:

    FS x2: 195# pr!

    Metcon: 150/147/151/152

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

    FS up to 305×2

    Someone thought that 4×90 sec on the Assault bike would br a good idea. Well it sucked.

    0.7 mi/37 cal.
    0.6/27
    0.6/24
    0.6/26

  26. LA says:

    2 RM FS- 295# PR; failed 305 (prev 1RM 285#)

    Rows- 1:28.5/1:36/1:46/1:49

  27. Shea says:

    FS just didn’t feel good-back fatigued from yesterday’s wod-only worked up to 135#
    Rowing Sprints:
    1:58/1:59/2:00/2:01
    Rowing has been a long time goat but these times are better than I did 4 years ago when my last 2 rounds were 2:05. Yay for beating the age factor!

  28. Eli says:

    95×2 PR, 105×1 PR

  29. Marcia Jo says:

    Metcon only-ish:
    3 rounds only 2:03/2:09/2:13

    Pretty sure 2:03 is a PR but not 100%

    Post WOD Softball WIN

  30. Amber says:

    2:20/2:31/2:45/2:37

  31. Tinkster says:

    FS:
    1st& 2cd rep: 33#
    Then PR 53# for 3 more reps

    Metcon: 1:53/1:53/1:54/1:58

  32. Joy says:

    FS: 120#

    Row: 2:14/2:22/2:26/2:27

  33. melanie says:

    Strength
    15 minutes to find 2 rep max Front Squat

    120 PR

    Strength
    Four rounds, each for time of:
    Row 500 meters
    Rest 3 minutes or as dictated by rower availability.

    2:07 / 2:11 / 2:12 / 2:09

  34. The Haggs says:

    Joe
    #185 X 2
    1:45/1:47/1:49/1:50

    Hollie
    #145 X 2
    #150 X 1
    1:56/2:00/2:05/2:05

  35. […] Row 500 meters for time. Twice. Compare to October 10, 2016 […]

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