Friday – WOD

Part 1:
Shoulder press, 5 @ 75%, 3 @ 85%, 1(+) @ 95%

Part 2:
Five rounds for time of:

3 strict pull-ups
5 toes-to-bar
7 kipping pull-ups
9 knees-to-elbows

Post loads and reps in final set of Part 1 and time for Part 2 to comments.

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21 Responses to Friday – WOD

  1. Thcott says:

    Did 3 rounds of the metcon (on Thursday) with a “penalty run” for every time I did not complete a round unbroken.

    Verdict: 13:51
    12-14 runs for letting go

    That was hard

  2. Lee says:

    1) Shoulder press;70-85-95 (10)
    2)Five rounds; 9:30
    3 ring pull-ups with feet on box
    5 leg lift
    7 kipping pull-ups
    9 knees-to-chest

  3. Andrea says:

    Made a debut appearance at the Friday 6AM crowd:
    1) 45-55-60 (10)
    2) 3 rounds due to time restrictions – 14:25 (bb)
    That was absolute murder on the hands!

  4. Amy TV says:

    Part 1: 5@45, 3@52, 3@57

    Part 2:
    Five rounds:
    3 ring rows, feet on the floor
    5 bench/leg lifts
    7 kipping pull-ups, blue band
    9 knees-to-chest
    Time: 13:35

    Andrea, it was great having you this morning! At least when you work out that early, you are totally awake by the time you have to work!

  5. Melissa H. says:

    done 4/22 (copied for searching purposes)
    shoulder press
    5,3,1+
    47,54,60(9)

    3 rounds for time:
    3 strict pull ups (used old bb)
    5 toes to bar
    7 pull ups
    9 knees to elbows

    21:44
    just felt weak in general for this “metcon”. I was happy to do the work and finish. I will be faster next time.

  6. Jason Y says:

    Quote of the day… From a young British explorer named Ben saunders… “Training is like fighting with a gorilla. You don’t stop when you get tired. You stop when the gorilla gets tired. “

  7. Cookie says:

    BS. 3×205 3×245 5×265

    5 rounds of 30 kb swings UNBROKEN
    1 min rest between sets

    Round 1 @ 60#
    Round 2 @ 60# dropped kb after 18 reps
    Rounds 3,4,5 @ 53 #

    100 pushups, 10 hspu (1abmat) 50 ghdsu

  8. JennaB says:

    Love it, Jason! haha

    back squat 125×3 141×3 160×5
    shoulder press 67×5 76×3 85×3
    felt kinda weak today, i don’t know…

    12 min AMRAP 20 OHS 75#, 200m row
    80 total reps…icky icky, killed the wrists and elbows!!

  9. Holly says:

    Wow Jenna, 80 total reps is amazing!

    And Cookie, Please stretch your chest muscles every day. With 100 push ups a day, you need it to avoid shoulder trouble.

    I golfed 18 holes today. Played well for my first round of the season. I owe my long drives all to Crossfit:)

  10. Jason Y says:

    As rx’d 110, 120, 135×3
    10:00

  11. Jessie Heikenfeld says:

    55, 60, 70 (4)
    12 minutes OHS, 65lbs, 250 row
    4 rounds

  12. Andrew says:

    1) 90, 105, 115
    2) 3 rounds in 7:42

  13. Lindsey S says:

    1.) BS 115,130,145
    SP 50,55,60×9
    2.) 75 GHSU 3:53

  14. 1n Glen says:

    Part 1: 85, 95, 105(6)
    Part 2: 3 rounds in 8:54

  15. megs T says:

    1. SP 40-45-50(10)
    2. 1,3,5,7 (5rounds) today wod- 12 something using white band and lets be honest nothing about knees to elbows or toes to bar were legit.

  16. Tim the V says:

    Shoulder press 1RM at 140 today – PR by 5 lbs!

    Of course, that achievement, pathetic as it is, was completely overshadowed by the colossal pall of suck from Part B. 5 rounds of 1, 3, 5, 7 took 19:54.

    Nineteen. Fifty. Four.

    I could possibly have gone slower had I been shot mid-WOD, but probably not much.

  17. Stephen says:

    Posting for Dustin:

    Part 2 in 7:26

    Added a 20 rep double-under penalty for every break, to be added immediately upon completion. Seven breaks = 140 DUs, which added another 7:18 For a total work time of 14:44.

  18. Joe D says:

    BS: 160, 180, 205
    SP: 80, 90, 100

    3 rounds: 8:50

  19. Jim C says:

    bs
    135, 145, 165,(8)

    sp
    5-3-max
    100, 115, 125(6)

    3 rounds hanging metcon
    8:30 something(whatever jeff did 5 rounds in,great job).

  20. Greg Harris says:

    1. Press 3,3,3+/ 90,100,115(5)

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