Monday – WOD

Five rounds for time of:

3 snatches, 95 lbs.
15 overhead squats, 95 lbs.
400m run

Post time to comments.

JoshHeavyBag

Josh explores alternate methods of interval running.

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27 Responses to Monday – WOD

  1. Jessie Heikenfeld says:

    Back squat up to 115X5X3
    Row 1000m 3X, slow and steady, 4:25, 4:33 and 4:35.

  2. Jessie Heikenfeld says:

    Nice picture Stephan and ladies, lookin’ good…

    http://70sbig.com/

  3. JennaB says:

    as rx’d – 21:17 or something like that…a minute faster than my old nancy time with the extra reps so i’ll take it! 🙂

  4. Scott says:

    Stephen,

    I can barely contain myself. I looked at your picture and thought if it was my picture, I’d have much tighter clothes on

  5. Jeff says:

    Nancy’s Snatch @ 75 lbs – 20:10

  6. Stephen says:

    Back squat, 3 x 5 @ 210
    Bench press, 3 x 5 @ 145
    Power clean, 5 x 3 @ 175

    30:00 rest, then:

    SSST: 161, PR by 21

  7. Rich V. says:

    Rough day at CFN. Loads felt really heavy.

    Snatch 3×2@135 (third set fail)
    Split Jerk 3×1@185/175/175
    Squat 3×3@225

    10 minutes of Double Unders: 306 (PR by 23). I hope I’m able to walk tomorrow.

    Thanks Stephen for counting and looking gorgeous in your stache.

  8. McNaughton says:

    Posting for Heather

    Subbed c@j for snatch
    Used 45 lbs

    23:56

  9. Tim V says:

    So I’m officially back enough to start posting again.

    Now that you’ve come down from the fit of euphoria that inspires and are done cheering, here’s what I did today.

    Nancy at 66 lbs., in 20:13. Which sounds bad, until you realize my last time was 25:31 with the same weight, and I’ve been inconsistent as all get-out for the past couple months.

    So yeah. Go me.

  10. Ted says:

    Nancy as Rx’d – 19:44

    Shoulders could use a day off … but I’ll be back tomorrow for more

  11. Siu says:

    19:58 as Rx;d

    10 additonal snatches added 3+ mins to my Nancy time. That’s concerning.

  12. the Fat Kid says:

    Hang snatch – 125x2x4
    Jerk – 185x2x4
    Clean pull (off 3″ riser) – 185x3x3
    Back squat – 261x2x5
    3 sets: straight-leg good mornings x 8 (85 lbs)/hanging leg raise x 15
    5 x 3 press @ 85

  13. Dustin says:

    Did sat. Halloween wod.

    25-50-75 reps for time of: SquatsPush-upsPull-upsSit-ups.

    17:48 !!
    Thanks glenn, steven, brent, and sean for pushing me through it.

  14. Melissa H says:

    nancy @ 33 lbs

    27:41

  15. Andrew says:

    Day 1 CFWF Program
    BS 3×5: 155
    SP 3×5: 75
    Max Reps pullups: 11 (pull), 12 (chin), 11 (pull)

    Pulls/chins are deadhang. These weights look low but I’m doing a ramp up over ~4 weeks. At around 4 weeks I should be doing my 5 rep max for sets across.

  16. Andrea says:

    Nancy at 45 lbs
    23:06

  17. Keeb says:

    Did 3×5@155 squats then right after nancy @ 75 – 21:05

  18. megHan says:

    “nancy” with a few adjustments
    (5 rounds of 9 overhead squats & 400 m run)
    Round 1 @ 54#
    Round 2-5 @ 44#
    time: 19:38

  19. BJ says:

    Nancy at 53 lbs. 24:57, Crap form but just happy to be back in the house!!!

  20. Megs T says:

    Nancy at 45lbs– 18:23
    really happy about that considering last time i could only use the 45lb bar for 3 rounds and had to do the PVC pipe the rest of the time and it took me 22 something.

  21. Scott says:

    32 minutes. Nance is not welcomed in my house

  22. Cookie says:

    5 Rounds of

    10 Wall balls to 10′ target
    5 double Unders

    12:10

  23. Chad W says:

    Nancy at 75 lbs – 18:12

    2 800m -2:58 / 3:01 Legs weren’t feeling sets 3 and 4 of the 800m after Nancy.

  24. babs says:

    45 lbs 22:44
    slow and steady

  25. Glen says:

    The 70sbig photos are great.

  26. Greg Harris says:

    Crossfit:

    27:35
    3x power snatches @95#
    15x overhead squat @95#
    400m run on rnd 1-3 and 400m row 4-5 due to jerks on the treadmills.
    I had a hard time stringing together more than 5 OHS. I need work on these at much higher weights to develop confidence.

  27. katyv says:

    did nancy, 20:17. 4 minutes off my old time.

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