Tuesday – WOD

Three rounds for time of:

50m walking lunge
100m standing broad jumps
200m run

Post time to comments.

Ted finishes off a set of 20.

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25 Responses to Tuesday – WOD

  1. Holly says:

    I did today’s wod in my basement, going back and forth many times, then I ran on the treadmill for the 200 + meters. 16:47
    (I know this sucks but that is what I get for being too wimpy to go outside in the freezing cold)

  2. Ted says:

    oooo, he looks strong

    Knees out, chest up, head down … meathead

  3. megHan says:

    beautiful ted. just beautiful.

  4. JB says:

    Todays wod

    23.26

    lower back killer

  5. Greg Harris says:

    easy run 3.5 miles. 26:11
    clean and jerk singles to 195
    press 5x5x95
    rack pulls to shrug 3x5x375 2x10x225

    core: 2x through: plank, side plank, superman, wipers
    I cut out the bird dog and bridge because honestly, they’re gay.

  6. katyv says:

    made up fran 7:27, PR by :20

  7. Papa Bear says:

    Muscle snatch – 95x3x3
    Clean & jerk – 175x2x5
    Then 3 rounds of: 6 1 arm power snatches (per arm – 45 lb DB) +
    40 yard Flex push (5000 lbs, scaled up from 95 rx’d)
    About 7 min, inc 1 min involuntary break at beg of 3rd round for UPS trucks

  8. Stephen says:

    Training:
    A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec
    A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec
    B. Dead Lift @ 12X1 – 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets
    C1. 15 toes to bar x 5 sets; rest 45 sec
    C2. 15 GHD Raises x 5 sets; rest 45 sec

    Results:
    A1. 3 x 95, 135, 165, 2 x 185, 205
    A2. unbroken
    B. 245
    C1. 15, 10, 8, 7, 7
    C2. subbed reverse hypers, unbroken

  9. megst says:

    16:23 todays wod
    5×10 ghr w 45 sec rest between
    Pullup work

  10. Jeff says:

    Today’s as Rx’d – 15:34

    Ted, where did you go for your strength bias program? I need to start something more than the mainsite and am weighing my options.

  11. Ted says:

    Shoulder Press
    5-3-3-1-1-1-1
    130-135-140-145-155-160-170 (15lb PR)

    Then ladder 1 through 6 and back down of:
    KB thrusters, 1pood in each arm
    Clapping pull-ups

    2:00 minute rest

    Then ladder 1 through 5 and back down of:
    Lateral jumps over 24″ box
    Toe to bar, right then left over shoulder

    Jeff – there is a hard copy of the CFSB program at CFN and I have a copy if you would like to make a copy. It was in the Cross Fit Journal.

  12. 1n Glen says:

    Today’s Wod 21:42

  13. Scott says:

    Today’s WOD–> 19:46

    I am more proud of music I found that would be a fine addition to Brent and Steve’s playlist.

    Listening to this, I want to do 50 Burpees followed by 100 pullups and a 1000 m row….

  14. Andrew says:

    Power Clean: 145×3, 145×2, 145×3, 145×3, 145×3

    Missed last rep of second set due to form issues. Last set was probably the ugliest set of power cleans ever

    5 Rounds for Time
    250m row
    5 pullups
    10 pushups

    9:46

    The pullups were the hardest for me today.

  15. Andrea says:

    As a hobby, my husband looks up random youtube videos as noted in the above post (this one is actually funny!)

    23:27 – MUCH more difficult than I thought
    Special thanks to Megs, Lindsey, Joe, and Jeff for cheering me on and running the last 200m with me – you guys are awesome!

  16. Joe D says:

    15:46

  17. Lindsey S says:

    Today’s wod: 17:24

    OPT stuff- C1 & C2 scaled to 10 reps

    I decided its time to start swimming for the Tri’s this summer:
    10 laps- 80m each I think. My first time back in a pool since the summer so it wasn’t pretty!

    Andrea- good work today!

  18. Rich V. says:

    Morning @ Fitworks:
    5 Rounds of 25 Double Unders, 25 Situps (anchored w/ abmat): 5:23

    Evening @ CFN:
    Clean & Jerk 5-3-1
    156/176/201 (PR)
    Stoked as hell to Clean and Jerk above 200!

    Afterward, I did some double-churchbells on the ropes and PR’d my double unders by 4, totaling 63.

  19. Arjuna says:

    Lindsey, where do you swim at?

  20. Lindsey S says:

    Urban Active

  21. babs says:

    A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec
    A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec
    B. Dead Lift @ 12X1 – 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets
    C1. 15 toes to bar x 5 sets; rest 45 sec
    C2. 15 GHD Raises x 5 sets; rest 45 sec

    A1. 3 @ 75/85/95/100/100
    A2. All unbroken
    B. 140
    C1. broke each set into 5’s(i have no interest in falling off the bar again)
    C2. All unbroken

  22. Keri says:

    17:30

  23. Siu says:

    A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec
    A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec
    B. Dead Lift @ 12X1 – 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets
    C1. 15 toes to bar x 5 sets; rest 45 sec
    C2. 15 GHD Raises x 5 sets; rest 45 sec

    A1. 3×135, 3×145, 3×145, 3×155, 2×165
    A2. (scaled 2+3+4) all unbroken but not a single CTB attempt actually hit the bar
    B. 170
    C1. 1-3 unbroken, R4 was 8+3+4, R5 was 8+4+3
    C2. 1-4 unbroken, 5 very broken

  24. MegHan says:

    17:27 (made up on Thursday inside)

  25. greg m says:

    19:53 (also made up thurs)

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