2017 October 4 WOD

Posted: October 3, 2017 in Uncategorized
Strength

EMOMx5
1 Front Squat with 3 second pause
-2 minutes to recover increase load if needed-
EMOMx5
1 Front Squat

Metcon

AMRAP 8:
10 Toes to Bar
30 Double Unders
-Rest 4:00-
AMRAP 8:
Wallballs (20/14)*
*15 Abmat Sit-ups after each break

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Comments
  1. Jim D says:

    Drop in @ Crossfit DC
    Each every 3 min
    A. 400m run (1:20-1:28)
    B. 25 burpees to 6″ target
    C. Row 500m
    D. KBS 53#

  2. Kim says:

    5/6am score your wallballs if possible.

  3. Doug Barnwell says:

    EMOM 5 w/ pause:
    225/255/275/275/275

    EMOM 5 w/o pause:
    300/300/300/300/3×300

    AMRAP #1:
    6+0 RX

    AMRAP #2:
    115 RX
    (WB: 50+30+20+15; SU: 3×15)

  4. Luke S says:

    FS w/ Doug

    Metcon – 7 rds/107 wb (43/32/25/7)
    Would go sets of 30 wb if I had do-over

  5. Joshua Guthrie says:

    EMOM 1: 185# (1st rep was 115#)
    EMOM 2: 235#

    AMRAP 1: 3+10+8, Rx
    AMRAP 2: 104 WB (40/20/25/19), Rx

  6. Cara says:

    EMOM 1: 85# x 3, 105# x 2
    EMOM 2: 105/115/120/125/135

    AMRAP 1: 4+10
    AMRAP 2: 90 WB/71 SU

    Again, no energy today.

  7. Rob H. says:

    225 FS pause 3 sec
    275 FS
    METCON 1
    5rds +5 (rope change in the 1st rd cost me 30-45 sec)
    METCON 2
    88rx 👎
    25/15/15/15/15/3

  8. Kimberley says:

    FS w/pause @ 75# across
    Emom FS @ 95

    Haley 15# FS w/pause
    25# FS emom

    Amrap 5 rds + 10 knee raises
    Got 5 UB DUs today!!
    Amrap 94
    10# WB 20/15/15/10/15/19

    Haley
    Amrap 9 rounds
    10 knee raises
    30 SU
    Amrap 125
    6# WB

  9. Bobby says:

    1.) AMRAP #1: 8 rounds
    8 GHDSU (wrist)
    30 DUs

    2.) AMRAP #2: 123 WBs Rx – 40/20/20/20/23

    3.) 4×15 Reverse Hyper w/ 180#

  10. Jennie says:

    5:30 class
    155 pause FS
    185 FS
    6+10+1 (T2B and conditioning has gotten so poor)
    129 WB RX’d
    35/35/30/29

  11. Lauren S says:

    85#x2, 95#x3, 105#x5 front squat
    90 wall ball
    77 set ups

  12. Matt Z. says:

    245
    275
    7+10,20
    126

  13. The Haggs says:

    Joe
    AMRAP 1
    6 Rds
    AMRAP 2
    99 WB 20#, 60 sit ups

    Hollie
    AMRAP 1
    6 Rds ( knee raises- worked on stringing together)
    AMRAP 2
    I just did 15 WB and 15 sit ups. 90 of each

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

    FS pause: 225
    FS: 275

    AMRAP 1: 7r +10 +7 rx’d
    AMRAP 2: 80 or 90… I lost count. Lots of situps either way.

  15. Kim says:

    @ home
    Strength
    93# FS w/3sec pause
    113#x2/118×3
    Metcon 1
    6+4 Rx
    Metcon 2
    96wallballs w/10#WB

  16. stefgatlin says:

    AMRAP 1 – 5 rounds Rx
    AMRAP 2 – 92 wall balls Rx

    Why is it still 85 degrees in October?!?

  17. Brett Christensen says:

    1.) Barbell Conditioning:
    5 Clusters @ 165
    3 Clusters @ 185
    1 Cluster @ 205
    Rest 2 min
    5 Clusters @ 185
    3 Clusters @ 205
    1 Cluster @ 225
    Rest 2 min
    5 Clusters @ 205
    3 Clusters @ 225
    1 Cluster @ 245
    Total time = 10:06, 1:45/2:09/2:12
    2.) EMOM × 10 alternating between
    200m weight vest run
    :30 max rep weight vest strict C2Bs
    6/7/7/7/6
    3.) Conditioning:
    5 RFT
    12 alternating dumbbell reverse lunges @ 50s
    9 dumbbell clean and jerks @ 50s
    6 bar muscle ups
    15:52, everything should be faster. It’s like it’s weakness week for me.
    4.) ROMWOD

  18. Carolyn says:

    EMOM 1: 73#
    EMOM 2: 93# x4 / 103# last rep
    Amrap 1: 6rds/ kr + a few singles in last :10 sec
    Amrap 2: 63 WB @10#
    Planned to get 15wb each round 😕
    Did NOT happen like that. (75 sit-ups)
    WB 14/16/11/13/2/7

  19. Elisabeth says:

    FS 85# for first three pause squat then 95#
    Then 105/115/115/125/125
    Amrap 1: 6 rounds of 10 knees to elbows/knee raises and 30 sec double under attempt. Got about 5 each round
    Amrap 2: 82 wall balls at 14#

  20. Pete says:

    fs w pause #115
    fs #185

    metcon: yes

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