2018 July 3 WOD

Posted: July 2, 2018 in Uncategorized
Strength

20 minutes to complete Front Squats
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%

Metcon

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

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Comments
  1. the DUDE says:

    Front Squat 5×3
    155/185×2/205×2
    Metcon : 13:30 women’s Rx
    (Scaled due to hamstring)

  2. Jim D says:

    FS
    250×3
    270×1
    250×3
    285×1
    250×3
    295×1 failed
    METCON 12:47 Rx

  3. Cara says:

    FS: 105/115/105/125/105/135

    Metcon: 15:35
    75# FS
    40# KBS

    Could not keep my heart rate down today. Super slow.

  4. Kent says:

    FS: 105/135/155/135/155/155

    13:08
    75# fs
    green & red kb
    Bike 20 cals

  5. The Haggs says:

    Joe
    FS up to 175#
    Metcon 12:10- 95# FS, 53# KB

    Hollie
    FS up to 165#
    Metcon 12:51- 85# FS, 45# KB

  6. Kimberley says:

    FS
    85/105
    85/110
    85/115
    (Prev comp on June 19)

    Metcon 14:30
    65# FS
    30# KBS
    Runs

  7. Joy says:

    FS: 105/110/105/115/105/125

    Metcon:
    21-15-9: 14:45
    Front Squat: 70#
    Kettlebell Swings: green KB (45?) (40?)
    400 Meter Run: Felt soooo slow
    *Had a hard time breathing today

  8. Wilks says:

    Back squat
    Metcon: 11:48 (bike 28 cal instead of runs)

  9. Bryan A says:

    FS – 185/205/185/225/205/235 These felt great. I have a feeling my 1RM has gone up

    Metcon – 17:48
    105 FS and 53 KB
    My running is just terrible. The heavy front squats had me breaking up all rounds in the metcon.

  10. Brett Christensen says:

    @ Easy is Evil CrossFit
    28 min cap
    5 RFT
    20 dumbbell WL 50
    20 DU
    20 renegade rows at 50
    I was 5 into my last 20 renegade rows at the cap

  11. Joe Eds says:

    Metcon: 14:25
    FS 115
    KB 70
    400m runs

  12. Mayleth says:

    125×3
    145×1
    125×3
    155×1
    125×3
    165×1

    Metcon
    15:29
    #95 front squat
    #53 KB
    20 cal bike

  13. Rob H. says:

    12:08 (28 cal bike in place of run)

  14. Lauren S says:

    Worked up to 165#
    Metcon – 11:54 85# /35#/400 run

  15. Tanya says:

    4:30p

    3’s @135
    1’s @ 145/155/165

    12:54 85/53#
    Runs too hot in the pm, but I am enjoying a bunch of extra sleep this week!

  16. Tim says:

    Front Squats: Up to 245
    Metcon: 13:58, 95 FS, 53# kb

  17. Matt Z. says:

    315 percentages
    10:37

  18. Bobby says:

    Metcon: 11:38 – 72# Russian KBS – 135# FS

  19. C.C. says:

    Pulled something during warm up?
    No Front Squats
    Metcon: 12:59
    DB PP @ 20#
    Brown KB (half russian)
    20 cal bike

    • C.C. says:

      Henry: 135/155/135/160/135/165
      Metcon: 13:33
      FS 85# w/ a couple of pauses but never put the bar down
      KBS red
      400m run

  20. hzrainey says:

    45/50/43/55/45/60
    (Could have done more)

    15:47
    21-15-9:
    Front Squats: 55# UB
    Kettlebell Swings: yellow UB
    400 Meter Run: run/bike/bike (right hamstring got tight in 1st run)

  21. kim says:

    @home
    Strength just stuck with 3×3 @108#
    Metcon
    15:59
    83#FS/53#RKBS

  22. Jennie says:

    Made up squats after coaching July 4th WOD
    Neck has been hurting bad so I couldn’t load up any heavier.
    155×3
    175×1
    175×3
    205×1
    175×3
    205×1

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