2018 July 23 WOD

Posted: July 22, 2018 in Uncategorized
Strength

30 minutes to complete
5×3 Back Squats
3×12 Front Rack Reverse Lunges

Metcon

8 rounds, Alternating Tabata
Back Squat (45/33)
Double Unders

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Comments
  1. jks says:

    BS 165# x 5 rnds
    Replaced Reverse Lunges w 75# 12″ Box Steps x 3 rnds
    Metcon
    33# BS 10 x 8 rnds
    SUs 31/30/30/21×5 rnds

  2. The Haggs says:

    Joe
    BS 185#
    FRRL 85#
    Metcon 20DUs, 10BS 45# bar each rd

    Hollie
    BS 155#
    FRRL 1st set @ 95#, then 85# last 2 Rds
    Metcon DUs 35-22, some single unders, just some jumps cause my rope broke X2!!! BS 10-12 each rd

  3. Stacy says:

    BS 85#
    FRRL 35#

    Metcon: 10-8 with 33#/0 (two double unders in warmups! grr) lots of single unders/attempts

  4. Megan P. says:

    Bk sq 5×3 up to #165
    Front rack rev lunge #85

    Metcon
    10/4
    All rounds 13 du except one

  5. The Rookie says:

    Strength.
    135/155/175/195/215.

    Tabata.
    Started @ 12/9
    Finished @ 9/3.

  6. Tanya says:

    123/143/153 x3 BS
    83 across FRRL

    11 BS
    22 DU

  7. Joy says:

    BS: 105/125/125/130/130
    FRRL: 45/55/65

    Metcon: Lowest set
    BS: 11
    DUs: def not consistent but Lowest set: 2 👎🏻

    post wod: DU work (they will be mine, oh yes, they will be mine)

  8. Bobby says:

    BS: 245/275/295/315/335
    *not super heavy. But, PR since hurting hip. No pain, feeling great.

    FRRL: 185/185/205 – that was heavy!

    Tabata: 13/25
    45# squat: 14 every round but round 8
    DUs: 26 every round but round 7

  9. Shank says:

    BS: 135/185/205/225/235

    Tabata: 10/25 rx

  10. LA says:

    Bs- 275/295/315/315/325 (75%, 80, 85, 90%)
    Fs- 135/185/185

    Metcon- 13/20, common 14/25

  11. Rob H. says:

    275/315/345/345/345 HBBS
    135 FRRL
    12/14 lowest on tabata(hit a wall with dubs on round 3or4)

  12. Cara+1 says:

    BS: 85×1/105×4
    FRL: 55×3

    BS: 9/7/7/8/8/7/7/8
    Dubs: 26/23/7/29/25/21/23/27

  13. Doug Barnwell says:

    Back Squats:
    2×3@315#
    1×3@335#
    2×3@345#

    Tabata:
    13 Squats/30 DUs every round RX

  14. bigdolan says:

    315,365,405,405,415

    10/16

  15. Mark Goff says:

    Back squats
    185/205/225/245/255
    Reverse lunges
    95/115×2

    Metcon
    12/12
    8/20
    8/15
    8/15
    8/13
    8/20
    8/15
    8/25

  16. James R says:

    BS – 135, 225, 225, 255, 275
    FRRL – 95, 105, 135

  17. Kimberley says:

    BS 85-125
    FRRL 33/55×2

    Metcon
    33# BS 10 each round
    SU 30 each round

    • Kimberley says:

      Got some great coaching tips from Coach Bobby to improve my BS. The knowledge and dedication of the coaching staff is so greatly appreciated!!!

  18. Brett Christensen says:

    @ CrossFit FXT
    1.) E2MOM×5 Squat snatches
    3@160
    3@170
    2@190
    2@195
    2@205
    No belt & no sleeves with no misses 👌
    Rest 3
    2.) E2MOM×4 snatch balances
    2@195
    2@205
    2@215
    2@225
    3.) “Death Race” not enough bikes
    5 RFT
    15 Cal row
    10 burpees
    6:39
    4.) HPC 3RM
    135/185/205/225/255PR?
    5.) PP 6RM
    135/165/185/215 PR

  19. Jennie says:

    5am class
    BS-123, 173, 203, 223, 243
    Then FRRL-83, 93, 103 I think

    4 rounds of tabata, wanted to recover in time to coach.

  20. Shea says:

    Back squats 125/135/145/155/165
    FRRL: 85×3
    Tabata: 11 bs/26 du

  21. Lauren S says:

    Bs – 105/135/155/155/155
    FRRL – 65
    Metcon ✔️ (DU were 99% SU)

  22. Jeff L says:

    to 225 BS
    Lunges 65lbs
    Metcon 9, 4. All rds 10-15 dubs except the 4. Doing 1,1, dub 1,1 dub yada yada

  23. kim says:

    @home
    BS@103#/123#x2/133#x2
    FRRL@53#/63#/73#
    Metcon (Lowest score)
    BS 11
    Dubs 39

  24. Cairowlein says:

    BS: 55/85/105×3
    FRRL: 35/33/33
    Metcon: stopped halfway thru.

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