2017 August 10 WOD

Posted: August 9, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Front Squat
Compare to July 28, 2017

Metcon

3 rounds of
1 minute of Wall Balls (20/14)
1 minute of Kettlebell Swings
1 minute of Bike Calories
1 minute of Ball Slams
1 minute of rest

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Comments
  1. Monique says:

    Drop in at Reebok Crossfit BCN
    3 min warm up on rower

    Strength 4x
    2 snatch pulls
    2 hang snatch
    2 snatch balance
    2 OHS
    (All at 55#)

    AMRAP – 12 minutes
    6 snatches
    6 burpees over the bar
    6 pull ups
    4 rounds all at 55#
    Feeling super jet lagged and sluggish

    Group stretches with bands

  2. J Guthrie says:

    Good one this morning.

    Peaked at 195# on the 5×5 front squats on set #4

    Metcon: 281 reps
    Bike: 11/10/13
    Slams (15#): 30/30/36
    WBs (15#): 26/25/27
    KBs (45#): 25/23/25

  3. Kent says:

    FS: 95/ 135 x 4rds

    Metcon: 210 reps
    WB: 14#
    KB: striped red & green

    Post: 400m run

  4. LA says:

    185/215/215/215/225/275
    Metcon- 288 black, bike, 20#

  5. L.B. says:

    Front Squat
    185/195/205×2/215
    Superset wt Sotts Press
    Sets of 3 45/55/65/75/85 105×1

    Metcon – 190 pink/bike/30#

  6. Tanya says:

    FS 123# across

    Started w/ ball slams 15# 34/34/33
    WB 14#
    KB 35#
    Bike 14/13/10
    Kept running total each rd 93/90/81=264
    Can’t remember exact reps WB, KB

  7. Mark Goff says:

    Front squats
    2×135
    2×155
    1×165

    Metcon
    Rd 1 – 80 reps
    Rd 2 – 70 reps
    Rd 3 – 78 reps

    Total – 228 reps

    20# WB
    53# KB
    Assault bike
    20# Ball slams

  8. Cara says:

    FS: 85/95/105/115/125

    Metcon: 87/85/82=254

    Started with WB – 14# WB/35# kbs/15# ball slams

  9. Sabrina says:

    6AM: 5X5 Front Sq 115,135,135,140,145

    Metcon, 239 reps
    #35swings #14wall ball

  10. Josh Maxwell says:

    5 mile Run in 52:16

    1500m Swim 2:08/100m

    Strength:
    Front Squat 5×5
    135/135/145/155/165

    Metcon: 226reps
    79/76/71
    Black kb rd1, green kb rd2&3
    20#WB for slams and wallballs

  11. Joy says:

    FS: 85/95/95/100/100

    Metcon: Did it
    3 rounds of
    1 minute of Wall Balls: 2 rds at 14#; 1 rd 12#
    1 minute of Kettlebell Swings: 35#
    1 minute of Bike Calories
    1 minute of Ball Slams: 15#

  12. Brian Carr says:

    Active recovery day. 5 miles at mild pace on bike instead of squats. Metcon done in :30 work/ :30 rest instead of 1:00.

  13. Bryan A says:

    FS

    95/115/115/125/125

    Metcon (30 second rounds)

    Wall Ball – 15/15/18 – 14#
    Kettlebell Swings – 15/15/15 – 30#
    Bike Cals – 6/6/6
    Ball Slams – 15/15/18 – 15#

    Reps – 159

  14. Nichole Dyer says:

    5×5 FS
    55/65/85/95/105

    Metcon
    3 rds=210reps
    1 minute of thrusters @#35-20/20/20
    1 minute of sit-up 20/20/20
    1 minute of kettlebell @#26-20/20/20
    1 minute of DU 10/10/10. Didn’t count all the singles
    1 minute rest
    At home. Still sick and poison Ivy stinks. Making myself do something. Don’t think the sweating has been good on the ivy.

    • Jennie says:

      Girl I feel for you and that poison ivy. It took me a steroid shot, a week of steroids pills and 3 additional weeks of creams and alcohol to get rid of it. Had it four weeks straight.

      • Nichole Dyer says:

        I have had it since Sunday and may go see the doctor tomorrow. Over this and need it gone. Plus a sore throat. Probably sinuses messing with me too. Ugh I miss it there.

    • Nichole Dyer says:

      Hasn’t been good

  15. Rob H. says:

    185/225×4

    242
    WB 20# 21/20/22
    KB 53# 25×3
    Bike cal 14/10/10
    Ball slam 20# 20/25/25

  16. bigdolan says:

    225,275,275,300,300

    Metcon 259reps
    20# balls
    53#kb

  17. Joe E says:

    FS: 185/185/185/185/205 failed on #4
    Metcon: 257 reps Rx

  18. Carolyn says:

    FS: 55/75/85/95/105 split last set into 2&3
    Metcon: 204 reps
    WB: 10# 22/13/17
    KB: (Brown) 25/18/18
    Bike: 5/6/11
    BS: 10# 18/23/28

  19. Doug Barnwell says:

    Clean & Jerk:
    Hit a 255# 1RM pr

    Clean:
    Hit a 265# 1RM pr
    (Missed the jerk)

    Did some partner WODs

  20. Jennie says:

    430 class
    Worked on 3 rep max front squat from the floor for upcoming potential competition. Feeling weak.
    135/165/185/195 with men’s bar

    WB(14#)-32/28/29
    KBS(45#)-31/29/28
    Bike(selfish ass hole)-8/5/4
    Ball Slams(14#)-26/24/28
    272 total

  21. Brett Christensen says:

    Swimming:
    400 yd warm-up broken into 2 200s
    4 * 100 yds w/ :30-40 rest in between
    4 * 50 yds w/ :15 rest
    4 * 50 yds back stroke w/ :15 rest
    4 * 50 yds w/ :15 rest
    200 yd cool down
    everything but the warm up unbroken = good day in the pool for me

  22. Kim says:

    @home
    Strength 83/93/98/103/108

    Metcon 244
    Wallballs 10# 60
    Kbs 35# 75
    Bike 26
    Ball slams 10# 83

  23. jkeel 43/5'9/180ish says:

    Front squats x3 squat cleaned from the floor.
    155/185/205/225/265

    Metcon:
    WB: 30/25/20
    KB: 26/22/20
    Bike: 12/10/11
    Slam: 26/25/28

    255

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