2017 July 10 WOD

Posted: July 9, 2017 in Uncategorized
Strength

15 minutes to complete Back Squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Metcon

AMRAP 6:
42 Double Unders
30 Wall Balls (20/14)
18 Toes to Bar
Rest 5 mins
AMRAP 6:
21 Double Unders
15 Wall Balls (20/14)
9 Toes to Bar
Compare to March 13, 2017

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Comments
  1. Brett Beckham says:

    Went lighter and fewer reps than prescribed on BS.
    215 x 5
    230 x 1
    215 x 5
    240 x 1
    215 x 2
    AMRAP 6: 1rd 42DU + 30WB + 8T2B
    AMRAP 6: 3rds + 21 DU

  2. Jim D says:

    BS
    260×5
    275×1
    260×5
    285×1
    260×5
    295×1

    METCON
    1+30 (DU were horrible)
    3+3 ( T2B unbroken but dubs again were NG)

  3. Tanya says:

    153 for 5’s
    163/168/173 for 1’s

    1+42+30+2
    3+21
    DUs UB, 14# WB, TTB focused only on kip-stringing swing–less than half w/ toes actually touching bar

  4. jks says:

    BS 170,190,170,195,170 & 200
    Metcon
    21 DUs / 14# WBs & K2C on rings
    55 SUs / 15 WBs
    12 DUs / WBs & K2C
    48 SUs / WBs & K2C
    48 SUs / 5 WBs

  5. Luke B says:

    Assault Bike
    8rds for max cal
    10sec ME work
    20sec rest
    58cal

    Squat: 260/280/260/295/260/315
    AMRAP 1 – 3+6 Rx
    AMRAP 2 – 3+21+3 (1no rep WB)

  6. bigdolan says:

    315×5
    405
    335×5
    425
    355×5
    435

    Only did first round
    1+42+6
    Did jumps with fake rope

  7. Josh says:

    Back Squats:
    5@205
    1@225
    5@205
    1@235
    5@205
    1@245

    Metcon
    First Round
    2+:26
    Second Round
    3+:30+5

    :45 Penguin Hops for DU’s Rd1
    :30 Penguin Hops for DU’s Rd2
    20# Wall Ball
    Knee Raises

    • Josh says:

      Want to add that all rounds of Wall balls were unbroken.

      Also heard a great discussion from ‘Professor Brett’ on Voume vs. Intensity.. great stuff!

  8. Monique says:

    Backsquats with Stephanie today so my #’s were a little off from my original plan
    5 @ 65# (35%)
    3 @ 85 (47%)
    3 @ 115 (65%)
    5 @ 135 (75%)
    1 @ 145 (80%)
    5 @ 135 (75%)

    1. AMRAP – 2+:10s
    45sec attempts (41 DUs in total!!!), 14# WB & Knee Raises

    2. AMRAP – 3+:22s
    30sec single unders, 14# WB & Knee Raises

    My first time attending the 11:30am class, super successful morning!

    • Monique says:

      Note to self, so many improvements since March 2017.

      1. AMRAP – 23 more WBs (probably 2# heavier too) + 18 more knee raises & 10 more seconds into DU attempts = moving faster!

      2. AMRAP – 7 more knee raises + 22 more seconds into DU attempts (probably worked with a WB 2# heavier too) = moving faster!

      Backsquat – 75% of 1RM increased by 50!!!

  9. Doug Barnwell says:

    Back Squats:
    5@315#
    1@335#
    5@315#
    1@345#
    5@315#
    1@365#

    Metcon:
    2, 3+28 RX

  10. Jay says:

    Did some BS then Hero Daniel 20:47x

  11. Brian Carr says:

    5×235#,1×255#,5×235#,1×260#,5×235#,1×275# last rep felt too easy
    Metcon- 1+40/2+21

  12. Kimberley says:

    Strength
    95/110
    95/115
    95/120

    Amrap 1+:45 DU attempts+23
    Amrap 2 rounds
    DU starting clicking today- got 4 consecutive!
    10# WB
    Knee raises

  13. Elisabeth says:

    BS with Megan worked off 215. Struggle bus today, a lot of barely parallel or not there 😓
    Amrap 1
    1 rnd+ 30 sec du attempts+30 WB
    Amrap 2
    2 rnds+ 30 sec du attempts+15 WB+ 1 knees to chest
    Worked on snatch pulls after

  14. Justin Harrison says:

    BS- 225/265/245/275/245/295
    Metcon- 1+42+30+16, 3+1

  15. Jesse G says:

    HBBS: 185/205/185/215/185/225
    One extra rep at 235

    1+42+18
    2+21+15+3

  16. Mark Goff says:

    Strength
    Back squats
    215 for 5 reps
    225 for 1st 2 singles
    235 for last single

    Amrap 1
    1 rd + 42+24

    Amrap 2
    2 + 21+15+3

    DU
    14# WB
    T2B

  17. Nichole Dyer says:

    65,75,85,95,105,115

    Amrap1-1+42/45seconds+17
    Amrap2-2+30seconds
    with DU work+10

    10lbs WB
    Worked toes to bar and knees to elbow
    Did singles and got some DU . Tried stringing together

  18. Joe E says:

    Squats up to 275

    Hero: “Daniel” Rx 25:08
    50 Pull-ups
    400m Run
    21 Thrusters (95/65)
    800m Run
    21 Thrusters (95/65)
    400m Run
    50 Pull-Ups

  19. Rob H. says:

    Strength
    *instead of squat worked on my suck.
    HSPUs 20 total. Got 5 in a row at one point somehow.
    Metcon
    1rd+42+30+8
    3rds+7

  20. Bobby says:

    1.) Snatches 7×3 @ 130/140/150/160/170×3

    2.) LBBS
    5s @ 335#
    1s @ 355/365/375

    3.) AMRAP #1: 2 + 24 Rx

    4.) AMRAP #2: 3 + 21 + 12 Rx

  21. Jennie says:

    530 class, thanks Bobby for helping out so I could WOD

    HBBS
    175×5 (should have been 225)
    225×1 (should have been 245)
    195×5
    245×1 (should have been 250)
    195×5
    245×1 (should have been 260)

    Metcon
    2+42 (all DU UB, WB 18/12 on purpose)

    3+21+13 (all DU UB, WB UB)*
    *disappointed in T2B endurance. They flat fell apart causing me to miss my 4 round goal.

  22. Taylor Bayless says:

    Squats – working on depth
    205×5
    225×1
    205×5
    235×1
    205×5
    245×1

    Amraps
    1+64 then 2+40
    Knees to Elbow instead of T2B

    • Jennie says:

      Taylor, I applaud you for taking my advice (and probably the advice given by other CFJ coaches) and working on your technique instead of pushing the weight with improper form. It will pay off. Good job.

  23. Shea says:

    Strength-BS: 150/160/150/165/150/170
    Metcon: 1+42+30+7 & 3+21+5
    14# ball

  24. Brett Christensen says:

    1.) Snatch:
    60% * 3 = 130
    65% * 3 = 140
    70% * 3 = 150
    75% * 3 = 160
    80% 3 * 3 = 170
    2.) SP:
    100% 4 * 3 = 215
    3.) LBBS:
    78% 5 * 6 = 315
    4.) Gymnastics:
    4 * 7, w/ 1 min rest in between
    :25/:25/:28/1:21 6 & 1 on the last 7
    5.) For time:
    27-21-15-9
    row cals
    KB snatch (53)
    OHS (95)
    13:32
    6.) Class WOD w/ 530 less than 10 min later
    2 rounds + 30/4 rounds back to back WODs got interesting
    7.) Midline: not for time
    2 supersets of
    40 GHDs
    40 Hip Ext.
    8.) ROMWOD

  25. Haley says:

    Strength: percentages off 175#

    AMRAP 1: 1+DUs+18
    AMRAP 2: 2+DUs+10
    I think..
    12# WB, did lots of DUs, worked on cycling a knees to elbows.

  26. Jimhen says:

    Squat
    315, 355,315,375,315,385
    Metcon
    1+30+11
    3+21+3

    Ring pull ups 7×5

    21-15-9
    Cal row, OVH squat

  27. Matt Z. says:

    315,340,315,365,315,375
    2+42,10
    3+21,15,6

  28. Cara says:

    LBBS: 135/140/135/150/135/155

    1+42+30+5
    3+21

    Dubs unbroken. 14# WB

  29. Joy says:

    BS:
    5 @ 75%: 115#
    1 @ 80%: 125#
    5 @ 75%: 115#
    1 @ 83%: 127#
    5 @ 75%: 115#
    1 @ 85%: 130#

    Metcon:
    AMRAP 6: 1 + 45 secs + 16WB
    42 Double Unders: 45 secs of work
    30 Wall Balls (14)
    18 Toes to Bar

    AMRAP 6: 2 +30 secs + 11 WB
    21 Double Unders: 30 secs of work
    15 Wall Balls (14)
    9 Toes to Bar

  30. Kent says:

    4 miles: one mile warm-up walk, 3 mile run

  31. Kim says:

    Strength
    120#-5’s/130#/135#/140#
    Metcon
    2+21/3+21+11
    Laying T2B/12#wb

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