Tuesday – WOD

Seven rounds for time of:

3 front squats, 185 lbs.
7 L-pull-ups

Post time to comments.

Arjuna lands the first of 177 critical reps on his way to destroying the final WOD and qualifying for the Regionals.

28 Responses to Tuesday – WOD

  1. Siu says:

    Hong Kong seriously has the best food in the world. Dim sum, wonton noodles, fresh abalone, hot pot, milk tea, roast goose, mango & grapefruit sago dessert, even their fresh baked bread tastes like heavenly goodness!

    Therefore, Siu has done some serious damage in a week 🙂

    warm up: 15 minute run

    walking lunge up and back the width of the basketball court, ~17 generous steps each way (to start each round)
    50-40-30-20-10 DUs and Situps
    Time 17:31

    cool down: 10 minute run

    Time for dinner 😀

  2. Holly says:

    Siu, the menu all sounds great, except for the roast goose, and what exactly is a hot pot?

    I did today’s wod with 105lb front squat. I used the rack also. Not sure if that is cheating but I am still babying my right leg a bit.

    Time: 10:30

    Then I did tabata push ups and sit ups: 52/110

  3. Siu says:

    This is wikapedia’s definition:

    Hot pot (Chinese: 火鍋; pinyin: huǒ guō), less commonly Chinese fondue or steamboat, refers to several East Asian varieties of stew, consisting of a simmering metal pot of stock at the center of the dining table. While the hot pot is kept simmering, ingredients are placed into the pot and are cooked at the table. Typical hot pot dishes include thinly sliced meat, leafy vegetables, mushrooms, wontons, egg dumplings, and seafood. The cooked food is usually eaten with a dipping sauce. In many areas, hot pot meals are often eaten in the winter.

    I’m thinking about buying all the appliances/utensils so that I can hot pot in Cincy!

  4. megHan says:

    Shameless plug, yet again: Crossfit friendy’s, are you a musician or do you have musician friends? Well, if so or if not come out and bring a friend, tonight, to Allyn’s Cafe for our Open Mic Night! Hosted by me and joe lane! Had a great turn out 2 weeks ago and hope to do it again! The time is 8:30 to 11:30! We welcome all!!!

  5. Jeff says:

    Today’s WOD at 155lbs – 11:15

  6. Cookie says:

    Dead lift 5x 240 3×270 5×305

    Metcon: for time 5 rounds
    5 glute ham raises
    10 ghdsu
    3 ctb pullups

    100 pushups, 50 ghdsu, 15 ctb pullups, 15 pullups, 10 hspu (1abmat)

  7. Brent says:

    Bench – 155×5, 180×5, 205×7 (pause @ bottom, except for last 2 reps of last set)
    Then 1 elevated hspu on min for 10 min
    Then 20 clapping pushups, 30 ringdips, 40 pushups and 50 pus w 20 lb vest. 19:01

    Went a little crazy today to jumpstart Wendler. Heretofore metcons will be shorter.

  8. Ted says:

    Bench 5×135, 5×150, 15×170

    Then same HSPU iteration and metcon of clapping, ringdip, pushup, PU metcon as above. 17:29

    Off to Toronto, see everyone Friday.

  9. katyv says:

    95 lb, strict pulls: 21:16

  10. Ted says:

    Should’ve read Brent’s post a little closer. My HSPU’s were not elevated in fact they were assisted by 1-15lb plate and a abmat. And my metcon was vest-less.

  11. Dustin says:

    1 mile warm up jog.

    Bench press: 190*5,220*5,250*6

    “JT” (w/20lb vest)
    Reps: 12-9-6
    Hspu’s,ring dips,push ups
    Total: 5:22

  12. Stephen says:

    OPT, with adjustments:

    Part 1:

    A1. sled sprint, 50m @ 100 lbs x 4, 10 sec rest
    A2. backward sled drag, 50m @ 100 lbs. x 4, 60 sec rest

    Rest 3 hours

    Part 2:

    A1. 13.5″ box squat 4010, 4 reps x 3, 20 sec rest
    A2. DB walking lunge 20X0, 8 steps/leg x 3, 120 sec rest
    A3. weighted pull-ups 30X0, 3 reps x 3, 20 sec rest
    A4. kipping CTB, 20 reps x 3, 120 sec rest
    B. GHD sit-ups 3131, 15 reps x 3, 60 sec rest

    A1. 135 across
    A2. 25 x 2 across
    A3. 1.5 pood across
    A4. unbroken, 15/4/1, 14/6
    B. unbroken

  13. Lindsay says:

    7 rounds:
    3 Front Squats (70lbs)
    7 Pull-Ups (blueband)


    50 GHS to make up for not able to do L-pull-ups 🙂

  14. Amy TV says:

    7 rounds:
    3 Front Squats, 75# / 7 Pull-ups (blue band – 1 strict, 6 kipping)

    Then I did some GHDs 4 rounds (I think) for a total of 24.

    Fun times! Now to plant some trees!!!

  15. Melissa H says:

    1RM shoulder press: 70 lbs

    7 rounds
    3 front squats: 65 lbs
    3 pull ups


  16. Joe D says:

    Strict pull ups, 165lb FS-15:35

  17. McNaughton says:

    BP: 1x5x155,1x5x180(pause at bottom),1x9x205

    5 rounds:

    2 MU
    4 HSPU
    8 2pood kbs

    12:02 (HSPU are pathetic)

    50 pushups

  18. Lindsey S says:

    Went a little crazy today…

    4 rounds of yesterdays wod as rxd:

    3 rounds:
    250m row
    400m run

    800m run

    new DU PR=26!

  19. Andrew says:

    AMRAP 10
    10 KB swings, 2pd
    10 GHS w/25lb sand bag
    10 lateral box jumps
    4 rounds even

  20. Andrea says:

    skill work on box jumps… haha, no… seriously

    7 rounds
    3 BS @ 105 lbs
    5 strict pull ups (bb)

    800m run with Lindsey (thanks for keeping up with me!) 😉

  21. 1n Glen says:

    Right shoulder has felt bad since last night’s presses, so I skipped the power cleans and went for a run. 3.3 hilly miles, 9:20 pace. Slow but I haven’t run a 5k since mid-December.

  22. Glenn says:

    Rest Day
    100 push ups

  23. Greg Harris says:

    Ben killed this workout at 235lb.

    clean 165 then front squat 165×2
    L-pull upx7 (sort of)

    10:40 or so. it’s on the board and in my book. who cares.

    ~5k 40lb pack march in 50:35 minutes. Ran the last 1.25 miles because I was falling behind pace. A judicious application of pain relievers and alcohol seem to handle the foot pain. Next week: two rucks, heavier, faster, farther. De oppresso liber.

  24. jim says:

    HSPU and Pullups
    1-2-3-4-etc..on the minute,

    5rounds plus 4 on hspu
    12rounds+12 on pull

    Tabata row race on sundeck with Banker and John

    couldn’t catch the big man this time

    105/105/98/the rest 92-95

  25. megHan says:

    4 rope climbs for practice. getting better with foot setting and faster. yea!

    sp: 3*5 @ 65 (getting stronger)
    sp: 10,7,4 @ 55

    “Mini Michael”
    3 rounds
    400m run
    20 ghsu
    20 back ext


  26. susan says:

    Congratulations Arjuno!! You are awesome. Well done!!

  27. susan says:

    Monday, did the 20,20 20
    double unders
    box jumps
    kettle bells

    Felt pretty good although I now know what slaves felt like as that long plastic jump rope left welts on my arms and hands. I will now be bringing my own rope from now on. I worked out next to Jessie. She is a animal and amazing at the double unders.

  28. susan says:

    Wednesday-Warm-up and then dead lifts.
    155 Just couldn’t get that 165 up. Happy to be at my pre-surgery weight.

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