Friday – WOD

Part 1:
Back squat, 5-3-1 (no extra reps)

Part 2:
20 back squats
40 glute-ham sit-ups
60 kettlebell swings

For Part 2, use 2/3 of your estimated 1RM back squat, not to exceed 225 lbs. Swings are not to exceed 2/1.5 pood for men/women.

Post load for last rep in Part 1 and loads and time for Part 2 to comments.

Chris seeks lost goods.

Ben becomes the first at CFN to take on “King Kong”.

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31 Responses to Friday – WOD

  1. megs T says:

    Ran 5K this morning- my house to Observatory and back. (HOTTTTT)

  2. Lee says:

    BS 170-195-220
    BS 160/GHSU/60lb kettlebell 9:47min

  3. Amy TV says:

    1) 100-110-125
    2) 95/40 GHD/40# KB – 11:42

    Nice to be back at CFN.

  4. Holly says:

    1) 140/155/175
    2) 125/40 GHD/1.5 pood (40#?) KB: 8:37

  5. JasonY says:

    Nice Ben! Looks like the back is holding up… I’d say strong to quite strong.

  6. babs says:

    ben! you beast! rawr!

  7. lindsay says:

    Part 1: 95-110-125
    Part 2: 95# squat/35# KB. 6:37

    Hope everyone has a great weekend!

  8. Jessie Heikenfeld says:

    Awesome Ben!

    1. 162
    2. 7:36, 125lb BS, 53lb KB

  9. Rich V. says:

    1. 185/210/235
    2. 7:32*

    *185# Back Squat, GHDs unbroken, KB Swings were 1.5 pood with my left hand only. Nursing a busted shoulder.

    Great to be back at CFN! And I’m lovin the new space.

  10. Glenn says:

    ANGIE @ 8,000 ft: 12:28 RX’D

  11. Melissa says:

    Ben that is just ridiculous!

    1. 115
    2. 90 lb bs/35 lb KB: 8:59
    back squats were unbroken, got to count the small victories.

  12. susan says:

    Friday after a trip to the Norwood Chiropractic

    Back Squats- 90,100,110 5,3,1
    WOD 7:00
    20 back squats-90 lbs
    40 sit ups
    60 kettle bells-35 lbs

  13. Berlin says:

    Very impressive Ben! Can’t wait to try KingKong at CFN myself

  14. Neil says:

    1.BS 200-225-255(2)

    2. BS-165, 70 lb KB, 8:47

    threw up, but just a little bit.

  15. Stephen says:

    A. Muscle snatch, 3 x 3 @ 120
    B. Snatch, 1 x 6 @ 155
    C. Clean, 1 x 6 @ 187

    +

    3 rounds of:
    1:00 AirDyne sprint, 75-85 rpm
    15 ring push-ups

  16. JimC says:

    60 minutes spin

    BS 200

    WOD as px’d 12:52 ghsu kicked my ass, maybe I should do some once in awhile.

  17. Jason says:

    305 x2 =pr

    Part 2 as rx 7:55

  18. JenO says:

    1. 158
    2. 20X120
    40 ghd su
    60 swings with 53lb
    6:09
    3. did tomorrows workout for 10mins. 35lb DB’s and used the tall box…got faster as each min went on. actually felt really good after doing the wod before.

  19. Alexis says:

    1. Found my one rep max at 155Ib
    2. 20 OHS (55Ib), 40 GHSU (20/20),60 KBS (53Ib)@ 12:00
    Thanks for putting up with me today Brent, I know I was a pain in the ass : )

  20. Alexis says:

    2.5 mile swim

  21. Pete says:

    Bench Press 1+ = 6(220)
    Then assorted HSPUs, ring dips, ring pushups…some with 20 lb. vest…most without it.

  22. megHan says:

    105,119,133
    9:13 (105# bs, 53# kbs)

  23. RW says:

    Squats: 5 @ 190 – http://www.facebook.com/video/video.php?v=1499290012058
    3 @ 220 – http://www.facebook.com/video/video.php?v=1499304652424
    2 @ 245 (couldn’t resist doing a second one) – http://www.facebook.com/video/video.php?v=1499307332491

    Did 20 squats @ 165. Gym didn’t have a 2-pood kettlebell, did it with a 40-pounder.

  24. Andrew says:

    1) 195, 210, 245
    2) 185lb squats, 2pd KB, 12:52

    Had some bumper arithmetic problems on my second set… was supposed to be 220. Oh well.

    Part 2 was terrible. The squats and GHS went pretty well. The swings took foooooorrrevvvvveeeerrrrr and made me want to die.

  25. benjamin says:

    Luce 43:15

    The word sandbag sums up this wod…

  26. jay Ernst says:

    Part 1 365 (1)
    Part 2 8.49

    Great job Sara, han, nick, and greg. Ben u did ok!

  27. Greg Harris says:

    1. Squat 265 (3) 2. 9:14, 225lb squat, 2pood kbs. This workout was easy. I wasn’t even breathing hard or sweating! Big thanks to Keeb for picking my mess up after I staggered out of there.

  28. Maureen says:

    Part 1: 120 lbs.
    Part 2: 10:45, 85lbs, 1.5 pood kb

  29. 1n Glen says:

    1) 185
    2) 135, 2 pood, 11:18

  30. Siu says:

    Made up OPT from 7/8
    5 sets:
    10 unbroken hang power clean heavy
    10 HSPU
    rest 90 sec
    +
    5 sets:
    10 unbroken push jerk heavy
    20 unbroken chin ups
    rest 2 min
    +
    5 sets:
    10 unbroken thrusters heavy
    30 double unders
    rest 2:30

    HPC: 105lbs, 105lbs
    HSPU: 10 using blue+green band, 4 using bands+6 to 1AM+10lbs
    Stopped after two sets given the first took me 7:27 and the second took me 8:35. Average HPC time was ~40seconds

    PJ: 85 lbs for 3 sets
    PUs: (did AMRAP) 15, 9, 10
    Sets took 1:29, 1:19, 1:12

    Thrusters: 75lbs for 3 sets
    DUs: 16+14, UB (with 6-7 fails trying to get the first rep), 11+19
    Sets took 1:35, 2:56, 2:05

    The attempted HSPUs had my shoulders shot for the rest of the WOD. I was struggling.

  31. Thcott says:

    Friday’s CrossfitCRUISE wod:

    20 min AMRAP of:

    15 burpees
    20 walking lunges
    —————————————————

    I did 7 rounds

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