2017 January 17 WOD

Posted: January 16, 2017 in Uncategorized

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Back Squats

20 minutes to complete:
3 @ 75% of 1 rep max
1 @ 80
3 @ 75
1 @ 83
3 @ 75
1 @ 86

Extra

10 Ring Muscle-ups (20 Pull-ups + 20 Dips)
150 Double Unders
20 Squat Snatches (135/95)
150 Double Unders
10 Ring Muscle-ups (20 Pull-ups + 20 Dips)

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Comments
  1. Luke says:

    BS % off 425

    Extra – 18:18

  2. Jim D says:

    BS
    280/295/285/305/285/325f/305

    Extra 28:09 (attempted bar MU 5x) 115#Squat snatch, pull ups and ring dips with band; got all DU but very broken

  3. Shank says:

    BS – 205/220/205/230/205/240

    Extra – Did it, but forgot it was timed and didn’t look…did 58 unbroken DUs on second set of 150. New PR for me.

  4. Joy says:

    BS:
    3 @ 75%: 115#
    1 @ 80: 125#
    3 @ 75: 115#
    1 @ 83: 127#
    3 @ 75: 115#
    1 @ 86: 132#

    Extra: 23:11 (I think). Maybe 24:11??
    10 Ring Muscle-ups (20 Pull-ups + 20 Dips): 12 C2B/8 kipping pu
    150 Double Unders: worked attempts for at least 3 mins.
    20 Squat Snatches (33#): concentrating on technique and actually doing the squat
    150 Double Unders: worked attempts for about 3 1/2 mins
    10 Ring Muscle-ups (20 Pull-ups + 20 Dips): mixture of c2b and kipping pu

  5. Mlday says:

    Modified (left knee)
    Emom 20
    3 HSPU

    Extra
    10 PU/10 RD
    300 one leg row
    25 cbs
    300 one leg row
    10PU/10 RD

  6. Joe E says:

    SQ: 225, 245, 225, 250, 225, 255
    Extra: 10PU/10 dips with band
    150 Double Unders: worked attempts for at least 3 mins
    Squat Snatch: #95 squat snatches and some snatches with OHS
    150 Double Unders: worked attempts for at least 3 mins
    10PU/10 dips with band

  7. bigdolan says:

    365×3
    405
    415
    455

    did some stuff

  8. Jennie says:

    11:30 class
    Squats
    3’s at 223
    1’s at 243/258/273
    I can tell I’ve lost a bit resting my knee so much.

    25:00 on extra
    Did 5 ring MU and 5 bar MU each time
    150 DU each time
    20 squat snatches at 83#. All as singles and it required a great deal of effort and energy. This is only the 2nd time I’ve done squat snatches in 5 years. Took probably almost 10 minutes.

  9. Jay says:

    Squats
    275/275/305 on 3’s
    305/315/325 on 1’s I think

    Extra 22:30
    BMU
    135# PS
    DU

  10. Blake says:

    800m @ 3:04
    800m @ 2:58
    400m @ 1:20

    Squats:
    260×3
    275×1
    260×3
    295×1
    260×3
    305×1

    Extra:
    3×20 and 5×10 Ring Push-ups
    5 Rope Climbs (working foot lock technique)

  11. Mark Goff says:

    Back squats
    3x 245
    1 x 260
    3 x 245
    1 x 270
    3 x 245
    1 x 275

    Extra

    pull-ups and dips
    DU
    95# Power snatch
    DU
    pull-ups and dips

  12. Bobby says:

    BS: 335/355/335/375/335/395

    Extra: 20:something
    Pull-ups: both sets of 20 unbroken
    Jump up slow negative ring dips
    Dubs Rx
    Snatches Rx. Focused on form. No pain

    Extra: ran loop

    • Bobby says:

      Didn’t realize until I got home that I was supposed to do 20 snatches. I thought it was 10. Oh well. I did do 12 at Rx weight during the WOD and 2 more after.

  13. Nik says:

    Squats Based on 270 1 rm
    205,215,205, 215,205,225

    24:51
    20 PU/RD
    20 Pwr Snatch #95
    200 DU / 100 SU
    20 PU/RD

  14. Sara M. says:

    Modifying due to lasik (for the next week or so per Dr. orders)

    Back Squats
    105/120/110/125/115/130

    Extra
    Rowed 2400m
    First 1600m done in 8:49
    Did the last 800m in 5:00 at a slower pace to cool down

  15. Shea says:

    LBBS:
    3’s at 140#
    1’s 150/152/160
    Extra: 28:31
    C2b & RD (20 each 4×5) hit failure & had to use foot assist on the last 2 RD)
    75# SS x 15; 80# SS x 5

  16. Elisabeth says:

    Squats
    3@135
    1@145
    3@135
    1@155
    3@135
    1@160
    Extra work
    Started at the 6:30ish minute and worked until thirty minutes. Thanks to all the coaches who gave me help with the snatches.
    Extra extra work
    Did a few more snatches for practice
    Ran the loop with Bobby

  17. jkeel 42/5'9/180ish says:

    LBBS % off of 405
    305/325/305/330/305/345

    Extra for time with squat cleans sub’d for squat snatches.
    14:14
    DU’s were crap.

  18. Matt Z. says:

    315 for 3s
    345,365,385 singles
    14:12

  19. Patrick Moody says:

    BS 205,220,205,230,205,240
    Did extra
    Worked on ring mus.dus,ss 95#,Dus, and worked on more ring mus attempts.

  20. Monique says:

    Drop in at Paperstreet Crossfit in Houston, TX

    Warmup
    500m row
    Then 3 rounds of
    10 pass throughs with a PVC
    10 hollow holds with the PVC
    10 push ups
    10 squat jumps
    30 second hand stand holds (I struggled here big time)

    Strength – 6 rounds of 2 strict press, 3 push press & 5 weighted good mornings
    2@35#, 3@45, 3@55

    10minute AMRAP – 6+1
    4 deadlifts (I did 115#, rx was 185#)
    6 lateral burpees
    8 wallballs (14#)

  21. Back Squat:
    3 @ 325#
    1 @ 355#
    3 @ 335#
    1 @ 375#
    3 @ 335
    1 @ 395# (missed)
    1 @ 385# (missed)
    1 @ 385# (missed)
    (Shouldn’t have tried to keep up with Bobby)

    Extra:
    27:54 RX
    p.s. I got my first ring muscle-up today! (and 19 more)

  22. missychamp2016 says:

    Back Squats
    20 minutes to complete:
    3 @ 75% of 1 rep max. 135
    1 @ 80. 145
    3 @ 75. 135
    1 @ 83. 150
    3 @ 75. 135
    1 @ 86. 155

    Extra
    10 Ring Muscle-ups (20 banded Pull-ups + 20 inclined Ring Dips)
    150 mix of singles and DU attempts
    20 Squat Snatches (65)
    20:30

  23. Cara says:

    Squats

    3’s @ 130#
    1’s @ 140/145/150# (I believe)

    Did Monday’s metcon

  24. Marcia Jo says:

    Back Squats: 130/140/130/145/130/150

    Extra: did it
    RR and banded ring dips
    DUs
    65# PS

  25. Tanya says:

    Done Wed 1/18

    3’s @ 155
    1’s 165/170/175

    Extra done
    More focus on skill than intensity
    30:14
    10 C2B/RD, 5 MU progressions -pitiful
    150 DU
    105# PC
    Then repeat of above

  26. Kim says:

    @ home in evening
    Back Squats
    3s- @133#/143#/148#/153#
    Extra:14:34
    Kpu/Rd=jumping to extension and lowering until shoulder to top of rings
    Squat snatches @53# (easy)
    Kpu/RD with small band

  27. Brett Christensen says:

    1.) 3 RFT:
    30 PCs @ 135
    30 WBs @ 20 = 1st 2 rounds were broken
    Time = 13:42
    2.) For time:
    Ring MU: 10-9-8-7-6-5-4-3-2-1
    Row meters: 100-200-300-400-500-600-700-800-900-1000
    Time = 40:59
    3.) ROMWOD

  28. […] 2@60% 2@70% 2@75% 2@80% 2@85% 2×2@90% Most recent Back Squats on January 17 […]

  29. Barb Beiter says:

    COACH – TODD
    Back Squats
    20 minutes to complete:
    3 @ 75% of 1 rep max 75#
    1 @ 80 80#
    3 @ 75 75#
    1 @ 83 85#
    3 @ 75 75#
    1 @ 86 90#

    Extra
    10 Ring Muscle-ups (20 Pull-ups + 20 Dips) 20 jumping pull -ups, 20 Dips w/ green band
    150 Double Unders 300 Single unders
    20 Squat Snatches (135/95) 35#
    150 Double Unders 150 SU
    10 Ring Muscle-ups (20 Pull-ups + 20 Dips) jumping and with green band 30 min

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