2018 July 10 WOD

Posted: July 9, 2018 in Uncategorized
Strength

20 minutes to establish a 1 rep max Front Squat
Compare to September 15, 2017

Metcon

5 rounds for reps:
1 minute Front Rack Reverse Lunges (50/35 DB’s)
1 minute Double Unders
1 minute Bike
1 minute Rest

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Comments
  1. James R. says:

    Front Squat- #285 PR

    Metcon – 204 reps w/#40 & 10m shuttle sprints instead of DUs

  2. the DUDE says:

    Front Squat – 335 PR
    Metty- 472 Rx

  3. Mark Goff says:

    FS
    135/155/185/205/225/245/270f

    EMOM
    357 total reps
    DB reverses lunges
    15/12/10/10/10 = 57
    DU
    45/45/57/43/55 = 245
    Bike
    13/10/10/10/12 = 55

  4. Kimberley says:

    FS 125 pr 😄

    Metcon 660 reps
    15# FRRL 20/15/18/17/16=86
    SU 100/100/100/100/120=520
    Bike 12/11/11/10/10=54

  5. Joy says:

    FS: 135# pr

    Metcon: 619 total reps (136/118/113/123/129)
    1 minute Front Rack Reverse Lunges: 25# DB’s
    1 minute Double Unders: Singles
    1 minute Bike

  6. Bryan A says:

    FS – 275 30# pr. Should have gotten 285 but mentally missed it. Next time…

    Metcon – 567 @35lb db. Started out mixing DU with SU, but ended up all singles.

  7. Rob H. says:

    @ mirror image crossfit(Panama city)
    Overhead Squat (1×10 From the ground AHAP)
    135×9 fail on 10th rep
    7min AMRAP
    50 DUs
    10 Overhead Squats(135/95)
    Scaled @ 95 #
    3rds + 50 dubs
    OHS unbroken/ dubs were not good today
    Scaled weight – 95/65
    *OHS should be UB for first few sets*

  8. Bobby says:

    FS: 2x 135/165/185; 1x 225/245/275/305
    *hip felt fantastic – post hip tweak PR!

    AMRAP: 492 Rx
    FRRL: 20/18/18/18/20 = 94
    DU: 85/55/55/60/69 = 324
    AB: 20/16/13/12/13 = 74

  9. Kenny Mack says:

    275 FS
    528 total – start on bike
    Bike – 13/14/14/14/14
    Lunge – 14/14/14/14/10
    Dubs – 80/80/80/80/73

  10. Tim says:

    FS 305# PR
    Metcon: Lunges: 55, 35# Bike: 66, DU attempts

  11. Jim D says:

    Front squat
    Up to 285#, failed 295# twice (still some wrist pain and down on PR 22#)

    METCON
    379 Rx (went dubs, bike, reverse lunges)

  12. Sam C says:

    Enjoying being back at CFJ!

    Worked up to 175# FS
    Metcon 522 Rx, Started with Dubs

  13. Brett Christensen says:

    1.) 3 RFT
    500m run
    21 PC @ 115
    12 BMU
    18:40
    Rest 15
    2.) For time
    Buy in = 75 Cal row then
    3 RFT
    100 DU
    30 GHDs
    10 D-Ball cleans @ 150
    Rest 15
    3.) For time
    27-21-15-9
    Cal Ski
    T2Bs
    9:29 = 2:06 OR
    Total time = 1:25.58
    4.) ROMWOD

  14. Jennie says:

    430 class
    225 FS, outside of left knee was having a sharp pain on the decent. Picked up 245 but as soon as I bent my knee, I let it go.

    476 total
    Started on bike, 8-10 each round
    15-16 FRRL each round
    No less than 60 per round on DU

  15. Lauren S says:

    Front squat – 165#
    Metcon – 180 something @25#

  16. Kelsey says:

    Front squat – 110# PR
    Metcon – 193 total
    31/30/43/43/46 (20# DB)

  17. Shea says:

    Tied previous 1 RM of 153#
    Metcon: 453 w/30# db’s
    Started on the bike

  18. Cara says:

    FS: 135# – 15# away from previous pr

    Metcon: 345

    20# db squats – can’t lunge due to pulled quad: 18×5
    Dubs – sucked at these today, felt super heavy: 34/42/44/42/43
    Bike: 10/10/10/11/10

  19. LA says:

    Fs- 305 tied PR (since 1/2017)
    Metcon- 461 rx
    Back – 20/16/15/15/16
    Dubs- 60—————
    Bike- 20/13/14/13/15

  20. Cairowlein says:

    No PR, worked up to 115#. Trying not to pull anything.

    Metcon: 176 (switched from RL to FS last 3 rounds)

    RL/FS: 16/13/15/17/17 @ 15#
    DU’s: 20/17/8/13/5
    Bike cal: 9/7/6/6/7

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