2016 November 23 WOD

Posted: November 23, 2016 in Uncategorized

We are open for all regular classes today: 5A, 6A, 4:30P, 5:30P, 6:30P

Metcon

20 minutes to complete Front Squats
1×3@80%
1@85%
1×3@80%
1@87%
1×3@80%
1@90%

Hero: “DT”

5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Compare to May 24, 2016

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Comments
  1. Doug Barnwell says:

    Front squats:
    1×3 @ 275#
    1×1 @ 295#
    1×3 @ 275#
    1×1 @ 305#
    1×3 @ 285#
    1×1 @ 325#
    1×1 @ 345# (PR)

    DT: 15:58 @ 135# (sandbagged)
    1st set of DLs and HPCs at 155#

    Scale work :
    Ring muscle -ups

  2. mlday says:

    No FS

    DT rx
    9:52

  3. Jim D says:

    FS based on 255# max
    3@205, 1@215, 3@205, 1@225, 3@205, 1@245 (bad math for 90%@255 but it worked)
    Check 1RM: 1×255, 1×265, 1×275 PR (felt good and might could have went to 280)

    “DT” 10:19@125#

  4. jks says:

    FS 165,170,165,175,165,180
    Metcon 11:44 100#

  5. Tanya says:

    10:24 95#. :36s faster & 5# more than last time
    ROMWOD & chill

    Happy Thanksgiving to you all!

  6. Cara says:

    Front Squats: 120/130/120/130/120/135

    DT: 11:16 @ 90#

    4:57 pr from last time and 15# heavier

  7. Eric Bausch says:

    Base Camp

    Ft Squat
    185×3
    225×1
    205×3
    245×1
    225×3
    255×1 (PR)

    DT(135lbs)…11:13

    *!4:00 mins last time…not sure of weight

  8. The Haggs says:

    Joe 9:53 @ 115# (2:11 faster than last time)
    Hollie 10:58 @ 95# (0:41 slower, but 15# heavier)

  9. Shank says:

    FS:
    3/185
    1/200
    3/185
    1/205
    3/185
    1/210

    Hero: 7:37. #105. 2:56 PR!

  10. Wilks says:

    No front squats
    Metcon – 10:52rx (4:53 better than last time)

  11. Lance Austin says:

    275/295/275/295/275/295 PR is 295
    Metcon- 8:30 -51sec PR

  12. Kimberley says:

    Front squats
    3@85/1@95
    95/105
    95/110

    DT 9:25 pr!
    55#

  13. Mark Goff says:

    Front squat
    185,205,185,215,185,245 PR

    Metcon
    9:36
    115#

  14. Brett Christensen says:

    No squats
    DT = 8:47 Rx’d should be a PR. I was trying to go every 90 sec
    ROMWOD

  15. Justin Harrison says:

    FS- 245/255/245/260/245/275
    DT- 11:33 Rx

  16. Andrew Tran says:

    DT- 75# 12:38

  17. Matt Z. says:

    260 for 3 rep
    275,284,295 for singles
    6:18 PR
    Happy Thanksgiving to all.

  18. Matt g says:

    Worked on ohs. Mobility sucks.
    9:16 on metcon

  19. Jennie says:

    6:30 class

    185 for 3’s
    195, 205, 215 for singles

    D.T.
    9:53 RX’D
    PR

    1st time with any weights overhead in 2 months. Shoulder/collar bone still same level of uncomfortable.

  20. Shea says:

    FS: 115/125/115/130/115/135
    DT: 11:22 w/90#
    5# heavier than last time but quite a bit slower; stopped for about 20 seconds to check on Will
    THANK YOU DT!
    Happy Thanksgiving CFJ Fam!

  21. Kim says:

    No FS
    Hero DT: 11:21
    Rd 1/3/5 85#
    Rd 2/4 75#

  22. […] “DT” 5 RFT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Compare to November 23, 2016 […]

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