2017 July 13 WOD

Posted: July 12, 2017 in Uncategorized
Strength/Skill

12 minutes to complete (go every 3 minutes)
4 sets of 2 Cleans + 1 Jerk @ 60-75%

Metcon – “CrossFit 500”

5 RFT
25 Kettlebell Swings (72/53)
25 GHD Sit-ups (V-ups or Weighted Sit-ups)
25 Hip Extensions
25 Knees to Elbows
Compare to April 28, 2014

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Comments
  1. Joshua G Guthrie says:

    Completed strength/skill work: 95# x1, 130# x3

    CrossFit 500: 36:00
    53# KB rounds 1-3, 45# rounds 4-5
    15# weighted sit-ups
    Hip extensions for round 1, supermans for the rest
    K2E rounds 1-2, 10 K2E on round 3, knee raises for the rest

  2. Luke B says:

    185/205×3/225

    Metcon – 41:26 30#wallball sit-ups ( very slippery WOD, pretty sure Spider-Man would have trouble.)

  3. Brian Carr says:

    135#

    Metcon- 25:38 50#Kb, BW Vups,25# bar gms

  4. stefgatlin says:

    Metcon – 32:59
    All K2E
    3 rounds GHD, 1 rd v-ups, 1 rd sit-ups
    Superman all 5 rounds
    25# Kb

  5. Josh says:

    5 mile run this morning with Mark and Lucas in 47:50

    1600m swim with Brett at the LIFT 2:04/100m
    200m warmup
    4x100m :30 rest between
    4x50m :15 rest between
    4x50m backstroke :15 rest between
    4x50m :15 rest between
    2x100m :30 rest between
    200m cooldown

    backstroke tore up my quads.. good day

  6. Rob H. says:

    Strength
    Worked from 135 up to 185
    32:02
    Metcon
    1st 2 rds rx
    Last 3rds scaled reps to 15 on KB, GHDs and K2E
    Hip Extensions all rx.

  7. Brett B says:

    Strength/Skill: 135/135/155/175
    Metcon: 35:25
    #55kb, abmat situps, good mornings, K2E

  8. Bobby says:

    1.) 2 cleans + jerk: 165#-205#

    2.) 20 min bike: 234 cals
    1-10 mins: 30 seconds hard, 30 seconds easy.
    10-20 mins: easy with surges occasionally.

    3.) crossover symmetry

    4.) romwod

  9. bigdolan says:

    185 205,225,235

    Did some stuff

  10. The Hagss says:

    Joe
    32:38
    53# KB
    3 Rds sit-ups with 14# WB, 2 Rds GHDs
    1 rd hip extension, 4 Rds good mornings with empty BB
    Knees raises

    Hollie
    30:22
    45# KB
    4 Rds GHDs, 1 RD weighted sit-ups with 14# WB
    3 Rds hip extensions, 1 rd good morning with empty BB, 1 rd superman
    Knee raises

  11. Mark Goff says:

    Cleans and Jerk @ 135#

    Metcon
    33:35
    53# KB some Russian
    GHD/weighted sit-ups and sit-ups
    Back extension/ good mornings
    K2E/knee raises

  12. Stacy says:

    Clean and Jerk @ 45lb

    Metcon: 26:51
    30lb KB
    SItups
    Good mornings w/ 33lb bar
    Reverse crunches

  13. Elisabeth says:

    Strength
    65#
    Metcon 29:40
    Yellow kb
    Weighted sit ups 10#
    Good mornings with 15# bar
    Knee raises

  14. Cara says:

    No strength today. No time.

    29:32
    Rds 1,3 & 5 – 53# kbs(45# for rd 3)/12# med ball sit-ups/33# good mornings/knee raises
    Rds 2 & 4 – 45# kbs/unweighted sit-ups/supermans/knee raises

    Was super tight and moving slow today. Just glad I made myself finish this one. Really wanted to quit after the first round today.

  15. Joe E says:

    Strength: C&J up to 185
    Metcon: 28:38
    KB #72 all rounds
    GHD 10 per Rd then 15 #20lb weighted sit up
    Hip extensions 15 per round then 10 good mornings with girls bar
    KTE Rx all rounds

  16. Kim says:

    @home
    Strength-83#
    Metcon
    13:51 -3rds @35#kb/V-ups/superman/strict k2e

  17. Joy says:

    strength: 65/70/75/80×2

    5 RFT: 39:57
    25 Kettlebell Swings (45#)
    25 GHD Sit-ups: 10 GHDs per round then sit ups with 14# ball
    25 Hip Extensions: 10-15 hip extensions per round then 33# good mornings
    25 Knees to Elbows: these turned into knee raises sometimes higher when possible

  18. […] 20 minutes to complete 7 sets of 3 Cleans + 1 Jerk Similar to July 13 (2 Cleans + 1 Jerk) […]

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