2017 June 26 WOD

Posted: June 25, 2017 in Uncategorized
Metcon

7 RFT
10 Front Rack Reverse Lunges (5/leg, alternating)
10 Power Cleans (135/95)
20 Lateral Hops over Barbell (1 jump = 1 rep)
200m Row
Rest 1:00 between rounds

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Comments
  1. The Haggs says:

    Joe
    24:40, 95#

    Hollie
    27:59, 75#

  2. Jim D says:

    25:16 Rx

  3. Kent says:

    28:20
    75#
    steps over due to jumps hurting knees
    Outside WOD made it much better!

  4. Tanya says:

    26:27 75#
    Agree w/ Kent, outside was nice!

  5. Luke B says:

    23:58 alternating rounds with heavy green sandbag (zercher grip lunges/ over shoulder cleans) and 135# barbell… bag got tougher than I thought.

  6. Josh M. says:

    36:08 @95# My left side reverse lunges are horrible.. but i guess that’s the only way to get better. great encouragement from everyone at the 8:30 class!

  7. Mark Goff says:

    Metcon
    26:06 95#

  8. Kimberley says:

    Metcon 35:49
    3:19/3:46/4:21/4:49/5:11/4:58/4:13
    33#FRRL
    55# PC
    All jumps
    Rowed all the meters

    Whew

  9. Bobby says:

    WOD: 26:03 – 135# bar – FRRL Unbroken – I think I forgot the hops round 2 – did 40 on round 3 just in case.

  10. Dave says:

    27:04 RL bar, PC 95

  11. Monique says:

    7 RFT – 30:18

    65# front squat lunges
    65# cleans (this is where I can improve my cycle time)
    20 hippity hops
    200m row

  12. Taylor Bayless says:

    31:56
    95#

  13. Matt Z. says:

    22:34
    3 rounds 135 barbell
    4 rounds 95 sandbag

  14. Jennie says:

    Snatch work and squats at 530, metcon with 630
    40# sandbag
    Zercher carry alternating reverse lunges
    Cleans over shoulder, alternating
    Hops over bag
    Row
    21:49
    Needed 50+# bag

  15. missychamp2016 says:

    7 RFT
    10 front rack rear lunges @33
    10 power cleans @33
    20 lateral hops
    .2 mile assault Bike
    29:06
    1st WOD in at least 6 weeks, since the hamstring pull in late April.
    It was super hard, but I was happy to be able to participate!

  16. Groves says:

    25:21 5 Rounds @ 135#. Shoulda scaled the weight. Did front squats instead of FRRL, because knees.

  17. Stacy says:

    21:35
    5 rounds
    Body weight only for lunges
    10 power cleans @33lb bar

  18. jkb says:

    7 rounds in 28:34, resting 1min bw rounds**
    10- front rack rev lunge..didn’t wear knee sleeves. Mistake. Limited my depth & weight to #33.
    10- PC #63…UB first few sets later turned to sets of 2 by the end.
    20- lateral BB hop overs.. Broke into 2 sets of 10.
    200m row
    **took 2 min break after round4..potty break. Tried to regain time by limiting remaining breaks to 45sec.

  19. Shea says:

    28:14
    75# lunges rounds 1-2, 80# rds 3-7
    95# PC
    waited about 10 sec on the rower one round
    & biked for 1 min one round

  20. Brett Christensen says:

    1.) Snatch
    75*2/95*2/135*2/165*2/185*2/205*2
    2.) 10 min AMRAP
    6 MU
    12 S2OH @ 155
    15 BBJO @ 24″
    2 rounds + 6 + 9, wasn’t feeling this today.
    3.) PS + OHS
    60% 2 + 2 = 130
    65% 2 + 2 = 140
    70% 2 + 2 * 3 = 150
    4.) Snatch grip DLs w/ a 3 sec pause at the pockets
    75% 5 * 5 = 165
    5.) LBBS:
    75% * 5 = 305
    80% * 1 = 325
    75% * 5 = 305
    83% * 1 = 335
    75% * 5 = 305
    85% * 1 = 345
    6.) Gymnastics:
    6 * 5 MU w/ :40 rest in between
    :22/:20/:21/:26/:34/1:28, total time 6:51. Last round was 3 and 2 singles
    7.) Isabel:
    30 Snatches @ 135
    2:15 = 5 sec off a PR, I’ll take it for the 7th item.
    8.) Midline:
    4 supersets of
    25 GHDs
    25 GHD hip extensions

  21. Tim C says:

    25:55, 95#

  22. Jason Garner says:

    Metcon
    23:32 95#
    Everything unbroken except for power cleans. Round 7 all unbroken.

  23. Cara says:

    27:50 rx’d

    2:35/3:00/2:58/3:12/3:15/3:20/3:30 only waited for the rower once for 10-20 seconds. All lunges ubroken. All cleans unbroken, dropping from the top each time.

  24. Justin Harrison says:

    28:23 95# lunges/135# PC

  25. bigdolan says:

    29:58 Rx

  26. Joy says:

    7 RFT: 32:52
    10 Front Rack Reverse Lunges: 45# (hip issues)
    10 Power Cleans (80#)
    20 Lateral Hops over Barbell
    200m Row

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

    Rx’d
    2:14
    2:33
    3:28
    3:33
    3:57
    3:17
    3:30
    Total: 28:32

    FRRL unbroken
    Hip tightened up in round 5.

  28. Joe E says:

    Rd 1&2 at #135 3-7 #115 30:41

  29. Doug Barnwell says:

    Drop-in at CrossFit Bercy

    Superset:
    4×5 HSPUs
    4×10 Cinderblock Swings
    4×10 Dips
    4×10 Strict press with 75#~ Brick

    Metcon:
    3RFT
    800m run
    30 Burpees
    20:58 RX

  30. Anahi says:

    34:20
    10 #85 front rack r lunges
    10#85 first 4rounds- #65 3 last rounds P cleans
    10 lateral hops (all rounds)
    200m rows

  31. Kim says:

    26:54
    35# kb lunges
    65# PC

  32. Jesse G says:

    On Wednesday at home:

    30:54
    105#
    All FRRL’s unbroken
    200m runs

  33. Nichole Dyer says:

    Metcon with rest 25:56
    7 RFT
    10 front rack reverse lung 5 per leg alternating #12 DB
    10 power cleans #45
    20 lateral hops over the barbell
    200 m run

    2:48/2:40/2:42/2:55/3:06/3:07/2:58
    At home on the farm

  34. Elisabeth says:

    Did six rounds because hip was feeling tight
    20:31
    33# bar lunges
    75# cleans for five rounds then dropped to 65# and did some hang cleans to see if it would feel better

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