2017 June 30 WOD

Posted: June 29, 2017 in Uncategorized

We will have yoga Saturday at 8:00!

Strength

15 minutes to build to a 3 rep max Power Clean*
*These are to be touch and go (TNG) unless you have a limitation

Metcon

21-15-9
Dumbbell Hang Squat Cleans (50/35)
Handstand Push-ups
600m Run

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Comments
  1. Kent says:

    X3: 75/95/125/145

    WOD: 21:26
    15# dbhsc’s
    Push-up, fur to tight shoulder tweak
    Runs

  2. Jesse G says:

    3-RM TnG PC
    135/155/175/185(PR)
    Failed third rep at 195 on 2 attempts. New 2-RM, I guess…

    28:40
    35# DBHSC
    Kipping HSPU

  3. jks says:

    Cleans 45/95/115/125/135/145/150 allx3 …155×1+fail
    Metcon 25:37
    30# DBHS / BxPUs / Ran

  4. Jim D says:

    3RM TnG 195#
    135×3,165×3, 185×3 then hit 195×3
    Tried 205 but failed

    METCON 26:28
    40# DBHSC
    Kipping HSPU (most all with abmat)
    600m runs

  5. Brian Carr says:

    3@165# PR

    Metcon 24:48 scaled 25# DBs, 600/400/300m run.

  6. The Haggs says:

    Joe
    3 rep max PC 165#
    175# x2, failed on the 3rd

    Metcon
    23:37
    35#, HSPU/ A-frame

    Hollie
    3 rep max PC 115#

    Metcon
    22:22
    25#, 18 HSPU, then had to use 1 ab mat for all the other HSPU.

  7. Matt g says:

    17:26 rx except row due to not having a consistent 600m to run, did half and half on hspu, and regular.

  8. Dave says:

    145 x 3

  9. Mark Goff says:

    3 Rep power clean
    115,135,155,165,175f

    Metcon
    23:03
    35# dumbbell

  10. Dave says:

    Metcon 21:57. 145 above is a PR

  11. Bobby says:

    3RM PC: 135/185/205/225/245/255pr?/275×1

    Metcon: 21:56 – 115# barbell

  12. Luke B says:

    3RM – 255

    Metcon – 23:17 with 95# sandbag. Cleaned from ground to shoulder then a squat. Alternated shoulders each rep. RX HSPU & Run

  13. Kimberley says:

    3 rep PC
    55/65/70/75/80/85 PR

    Metcon 27:58
    33# BB HSC
    Practiced kicking up to the wall
    All runs

  14. Wilks says:

    3RM – tng – 205#
    Metcon – 34:29
    115# barbell
    Kipling HSPU’s
    Run/bike.7/bike.7

  15. Rob H. says:

    225X3 PR
    245X2 F on 3. Still a PR for 1 rep. Got more in the tank.
    Metcon
    33:36
    barbell 115#
    HSPU RX
    Satan’s bike .7

  16. Monique says:

    Strength
    75/85/95/105/115/115
    My 3rd Clean @115 always looked really ugly but I got it up

    Metcon – 24:17
    DB Snatch @20#
    3 handstand attempts/19 Lsits @15#
    600m run
    DB Snatch @20#
    5 handstand attempts/ 10 Lsits @15#
    600m run
    DB Snatch @20#
    4 handstand attempts/5 Lsits @15#

  17. Jennie says:

    Felt pretty good today…once the prewod kicked In!
    183# for 3 rep PR
    218# for 1 rep PR

    17:27 (not 100% on the seconds)
    RX

  18. Nichole Dyer says:

    21/15/9
    Front squats #45
    L-seated DB Press #12
    300m run. Ankles are sore so this was slower than expected.
    20ish minutes

    Worked split jerk form
    At home.

  19. Josh says:

    Strength:
    3RM
    95/115/135/155/155(PR)
    Tried 175 and failed I think it’s just mental though. Next time out I’ll get it.

    Metcon:
    20:26
    35# DBHSC
    25# L-Sit DB Press
    600m Run

    Had to remind myself to not use the runs as a rest.. I was definitely able to push it real hard on the first 600.. the other times are a bit blurry.

    5 times at CrossFit this week (PR)

  20. Elisabeth says:

    Cleans 75/85/95/100/105/110 prs my old one rep max is 95# so I think it’s time to test that lol

    Metcon
    19:02
    20# db cleans
    15# db presses
    Thanks to Matt for the push at the end

  21. Stacy says:

    55lb 3 rep power cleans, got one done at 75lb

    Metcon: 22:36
    -10lb dumbell hang cleans
    – 10lb dumbell seated shoulder press
    -600m run

  22. Matt Z. says:

    135,165,185,225,245,255,265
    18:58
    HSPUs took a long time

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

    185/205/225/245/255pr
    Lost hook grip on rep 3 of 245 & 255. Fast regrip on pull 3.
    255 was previous 1rm.

    Metcon:
    Rx’d+
    50# DB squat clean (no hang)
    Strict HSPU
    20:18

  24. Shea says:

    3RM TnG PC: 125#
    Metcon: 25:46 Rx

    Cassidy 3RM PC 65#/Trey 100#

  25. stefgatlin says:

    Metcon – 21:55
    20# DBs – HSPUs Rx

    No cleans – mobility instead

  26. Brett Christensen says:

    1.) Snatch:
    60% * 3 = 130
    65% * 3 = 140
    70% * 3 = 150
    75% 2 * 3 = 160
    2.) C&J:
    60% 2 + 1 = 170
    70% 2 + 1 = 200
    75% 2 + 1 * 2 = 215
    3.) LBBS:
    77% * 5 = 315
    82% * 1 = 335
    77% * 5 = 315
    85% * 1 = 345
    77% * 5 = 315
    87% * 1 = 355
    4.) Gymnastics:
    6 SDHSPUS @ 6″
    Rest 1
    5 SDHSPUS @ 6″
    Rest :45
    4 SDHSPUS @ 6″
    Rest :30
    3 SDHSPUS @ 6″
    Rest :15
    3 SDHSPUS @ 6″
    :17/:22/:16/:15/1:03 last 3 were singles all others unbroken. Total time = 4:38
    5.) 3 RFT
    60 DUs w/ a heavy rope
    30 pistols
    30 cal row
    12:45, last round I broke in the DUs twice so my pants wouldn’t fall down and slowed down in the pistols so I wouldn’t have to stop for the bathroom.
    6.) Midline:
    6 * :20 w/ :10
    rested a round after round 4 & round 6
    7.) Midline:
    D Ball hold @ 150lbs written as 3 * 1:00 w/ 1:00 rest
    I did :30/ R :30/:30/ R :30/:35/ R :35/:25/ R :30/:30/ R 1/:30. Rest times aren’t exact and this was interesting.

  27. LA says:

    T&G with Luke/Keel pr?
    Metcon- 50# db, hang sc, kip hspu, run
    19:36

  28. LA says:

    T&G with Luke/Keel pr?
    Metcon- 50# db, hang sc, kip hspu, run
    19:36

  29. Kim says:

    3TnG PC 105#
    Metcon
    23:19
    30# DB/HSPU/run

  30. Lauren Phillips says:

    Worked up to 3rep max at 145#
    Metcon: 25:03 RX on weight but used an ab mat the 2nd and 3rd round of hspu’s

  31. Eli says:

    3RM – 110#
    1RM – 130#

    Did metcon too, can’t remember time

  32. Megan says:

    Worked up to 135#
    23:09 rxd

  33. Cara says:

    3 rm – 135#

    22:07 w/30#

    Subbed 30# strict presses for hspu. These were the hardest part, I believe.

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