2018 July 30 WOD

Posted: July 29, 2018 in Uncategorized

Strength

15 minutes to establish a 10 rep max Back Squat
Or 3×10 Back Squats

Metcon – 30 minute time cap

3 RFT:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

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Comments
  1. the DUDE says:

    BS 3×10. Kept it light
    225/250/275
    Metcon – 28:38 Rx

  2. The Haggs says:

    Joe
    BS 175# X 10
    Metcon 26:44, 35#DB

    Hollie
    BS 135# X 10 – hamstrings still tight
    Metcon 29:42, 30#DB- struggle bus today, just couldn’t catch my breath!!!!🤬

  3. Megan P. says:

    Back sq 3×10
    #115,125,135

    Metcon
    29:30 rx

  4. Cara+💙 says:

    No strength. Rolled out and stretched.

    Metcon: 29:22 w/30# db
    Hip was killing me on the row so I was super slow 🤷🏻‍♀️

  5. The Rookie says:

    3×10 backsquat
    135/155/175

    Metty
    27:22 Rx

  6. LA says:

    Bs- 225/275/295 felt good, maybe PR
    Metcon- time capped 2 rounds, 15 snatches – not a pr -started 24hr fast Saturday 2pm. As Dan so gently put it, “you hit the wall”

    Yes,…. yes I did.

    • Rob H. says:

      No PR on BS broskie. You did 315 x10 with wilks and I one day back when Todd was still coaching(pre headband era)

  7. Joy says:

    BS 3×10: 85/105/115

    3 RFT: I wrote down 29:29 but I think it was really 29:59. I struggled today. I could not breath & was dizzy. Luckily when I gagged on the last rep nothing came up… any more reps and there definitely would have been puking.
    800 Meter Run: 800 the first round; 600 for the last 2 rounds
    30 Calorie Row
    30 Alternating Dumbbell Snatches 25#

  8. jks says:

    BS 95/135/155
    Metcon 800 Run+30 Cal Row+25# DBS
    Timed out with 25 DBSs to go

  9. Rob H. says:

    Strength
    Did some OHS worked up to 95# 2×10
    *going to make this a focus for a while along with hspu
    Metcon
    27:06rx

  10. Nichole Dyer says:

    back Squats-66/85/95. Keep Form in check
    And breathing technique.
    3RFT-29:03
    800 m run
    25 cal row
    30 DB snatch #15 needed to go up in weight. Next time.

  11. Sam says:

    135/155/165 BS

    28:22 Rx. Running AND Rowing… my little legs were lucky to not get time capped. Woof.

  12. Mark Goff says:

    Back squats
    165/185/215

    Metcon
    28:16
    Run
    Row
    40# 1st rd/35# last two

  13. Luke S says:

    No squats – foam roll and stretch
    20:45 – started on rower

  14. Brett Christensen says:

    @ CrossFit FXT
    1.) E2MOM × 5
    :10 bar hanging L sit into 10 T2Bs, but the last set I only got 7. Missing those speal bars.
    2.) 3 RFT
    800m run
    30 WB@20
    30 DB snatches @ 50
    21:58

  15. Bobby says:

    BS: 224/275/325 – 10 rep max PR… accidentally did 11

    Metcon: 26:14 Rx

  16. Kimberley says:

    BS 85/95/105

    Metcon 28:04
    Run 800/600×2
    Row 30 cals
    20# DB snatches (rd 1&3 UB)

  17. Tanya says:

    133# across

    28:39 rx

  18. Patti Abbott says:

    29:59 3rft bike 35
    Row 30
    20# dB

  19. Lauren S says:

    27:09 -3 RND 800m/30cal/30 @ 25#
    Squats 105/125/125

  20. Jeff L says:

    squats 135, 165, 185
    26:41 35lbs

  21. Jennie says:

    530 class
    155/175/195
    *might* could have squeaked out 10 at 205 tonight

    Started WOD, did 2 of the runs, 1 row. Neck hurt too bad.

  22. kim says:

    @home
    Strength
    83#/93#/103#/113#/118#
    Metcon
    17:48
    Run
    Bike 24calories
    25#/20#25#

  23. Cairowlein says:

    600m runs, 20# db = 2r + 600m + 30 cal. Didn’t make it back to Last set dbs
    Made it for tacos though!! 😀

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