2018 August 20 WOD

Posted: August 19, 2018 in Uncategorized
Strength

Back Squats – Go every 2 minutes
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

Metcon

For Time:
1 Mile Run*
50 Wall Ball (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)
*If your mile pace is > 10:00, run 1 loop

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Comments
  1. the DUDE says:

    Squat waves wt Terminator
    225/275/300
    275/305/320
    295/325/350
    Metty- 16:48 Rx

  2. Doug Barnwell says:

    No squats

    Metcon:
    19:52 RX

  3. Tim says:

    Sqauts w/ James
    225,235,245
    225,245,255
    230,250,260
    Metcon: 16.59; Loop run only, 20# WB, 24″ Step ups, 115# Snatch

  4. jks says:

    Squats 155/165/175, 160/170/180 & 165/175/185
    Metcon 22:46 Mile, 14#WB, 20″Bx & 75#

  5. Tanya says:

    No BSs

    16:59
    1 mi 8:15
    14# WB
    20” BBstepO
    75# PS

    Modifications/scales for hip

  6. Kent says:

    Pre: 400m run; 10wb’s; stretches

    Strength: BS
    165/185/195
    175/195/205
    185/205/215

    Metcon: 21.12; Loop run; 14# WB (50); 16″ Step ups for Burpees; 95# Snatch
    1st run in 3 months!

  7. LA says:

    Squats with Dude
    Metcon- 17:50rx

    7:30ish mile, slow wb and bbjo, slower snatch (failed first, 85/ 90% of my pr)

  8. Megan P. says:

    Back sq
    135,145,155,145,155,165,155,165,185

    Metcon
    18:39 #85

  9. The Rookie says:

    Back squat.
    6….4…2
    155/165/175
    165/175/185
    175/185/195
    Extra
    205×2
    215×1 . PR

    Metcon
    20:14 /115lb snatch

  10. The Haggs says:

    Joe
    BS up to 205#
    Metcon 17:08
    Mile 8:42, 115# PS, 20# WB, 24” BB step overs

    Hollie
    BS up to 165#
    Metcon 17:50
    Mile 9:07, 85# PS, 14# WB, 20” BB step overs

  11. Nichole Dyer says:

    At Home.
    Back Squats – 103/113/123/103/113/123/103/113/123
    Metcon for time-19:10
    1 mile run on trail-11:43
    50 air squats
    30 BBstep/jump overs
    10 power snatch #43

  12. Joy says:

    BS:
    112/127/132
    120/130/135
    122/132/137

    Metcon: 17:23
    1 Mile Run: 8:42
    50 Wall Ball: 14#
    30 Burpee Box Jump Overs: 20″ (step up and over)
    10 Power Snatches: 55#

  13. Sabrina says:

    Warmed up the first 3 sets… not sure of the weight, then:
    6@72% #184
    4@79% #196
    2@84% #210
    6@76% #190
    4@81% #205
    2@86% #221

    Metcon, 21:32 RX BURPEE BOX JUMPS WERE TERRIBLE! DOUG FLEW LIKE SUPERMAN AND THEN BOUNCED OFF THE FLOOR!! (aka, the box almost killed Doug)

  14. Bryan A says:

    Kept it on the easy side today, still recovering from the comp

    Squats – 135/185/205 throughout

    Metcon – 15:38
    Ran the loop
    50 WB @ 14#
    30 BBJO @ 20″
    10 PS @ 95#

  15. bigdolan says:

    225,275,315
    315,365 stopped there. Back right calf sore just being a baby

    Metcon 15:49
    100 cal bike/4500m
    50wb
    50 cal ski erg
    10 snatch 135

  16. Rob H. says:

    OHS
    X5=75/95/125/135
    X2=165
    Metcon
    17:58
    Subbed single arm 53#kb power snatch

  17. Mark Goff says:

    Back squats
    185/205/215
    195/215/225
    205/225/255

    Metcon
    20:50
    1 mile run
    50 WB@ 20#
    30 Burpee box step overs @24”
    10 Power snatches @115#

  18. Kimberley says:

    BS
    95/100/105
    100/105/110
    105/110/120

    Metcon 19:11
    Ran loop (6:15ish)
    50 WB 10#
    30 Burpee box step
    55# snatches

    Haley
    BS
    50/55/60
    55/60/65
    60/65/70
    Metcon 18:08
    Ran loop w/me
    8# WB
    18” burpee box jump/step over

  19. Jennie says:

    135/165/185
    175/190/205
    185/205/220
    Right hamstring/inside was nanoseconds away from a cramp every single rep.

    16:24
    Mile 7:55
    WB (23/15/12)
    BBJO
    113# Snatch bc math at 5AM class is apparently above me. Didn’t know it was RX+ til Tanya was cleaning up my bar. I knew every rep felt so heavy.

  20. Brett Christensen says:

    @CrossFit FXT
    1.) 1 mile run
    50 WB @ 20
    40 box jumps @ 24
    30 burpees
    20 PS @ 115
    16:27
    2.) 3 position snatch + snatch balance
    5 sets @ 150
    3.) E:90×7
    1 PS + 1 SS @ 185
    4.) Snatch pulls w/ a 2 sec pause at the knee
    5×2 @ 225
    5.) LBBS
    6@74%=305
    4@79%=325
    2@84%=345
    6@76%=315
    4@81%=335
    2@86%=355
    6@78%=325
    4@83%=345
    2@88%=365

  21. Bobby says:

    Coached 5 classes & a private fundamentals… had a great time with so many people today! Y’all did great today tribe!

    then later…

    Metcon only: 16:57 Rx – Carolyn counted my reps, thanks!
    Mile run: 7:50
    Wall balls: unbroken, finished at 9:52
    BBJO: aweful – finished at 13:40
    Snatch: slow singles

    Romwod

  22. Kelsey says:

    Strength:
    95/100/105
    100/105/110
    105/110/115

    Metcon- 21:31
    (12# WB; 18in box; 55# snatch)

  23. Cairowlein says:

    Strength: ( I miscalculated by 4# . This is practically what I did last week. Didn’t recheck my #’s from 8/13)
    105/110/115
    110/115/120
    115/119/125

    Metcon: 21:58
    Loop/12#wb/16″ steps/55#
    Finished the mile after class.

    H:
    135/145/155
    135/145/155
    145/155/165

    Metcon: 21:04
    1mi/20#wb/24″box/75#

  24. Joe E says:

    BS: 185 to 240
    Metcon: 19:35 run, #20 WB, 24 box and #115 snatch

  25. Jeff L says:

    squats to 220, rds a little heavier than rx
    Metcon ~ 20ish. 95lbs snatch, 24″ step overs, 20lbs wall ball
    burpees cont to be slow

  26. Cara+💙 says:

    No squats. Did hip mobility.

    Metcon: 24:25
    Mile was about 9:00.
    14# WB
    20” BBJO
    89# PS

  27. Jim D says:

    @home
    235/255/270
    245/260/275
    250/265/280
    +10lb from last week (going off 325#)

    METCON 18:44
    1mi 8:10, 50WB, 30 24” burpee box jump overs, 117# snatch
    Should have pushed harder on burpee, very slow

  28. kim says:

    @home
    Strength
    108#/118#/123#
    113#/118#/128#
    118#/123#/133#
    Metcon
    19:33
    10#/20”/63#

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