Wednesday – WOD

Part 1:
Bench press, 5-5-5 deload

Part 2:
Ring dips, 3 x max reps; 3:00 rest

Part 3:
Tabata push-ups

Post total reps of ring dips and lowest round of Tabata push-ups to comments.

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29 Responses to Wednesday – WOD

  1. JenO says:

    OMGGGG are you kidding! what happened to an easy day!!!!!! haaa

  2. Lee says:

    BP 65-85-100
    RD 3
    Tabata 4

  3. Ted says:

    BP deload
    Ring dips – 11, 9, 7
    Tabata – 21, 12, 5, 4, 5, 4, 4, 4

  4. Holly says:

    BP de-load
    I thought I got 3 ring dips in a row, but after Jason observed, he said I am not going down far enough. At least I am getting closer!
    Tabata: 9,7,6,6,6,6,6,6

  5. Amy TV says:

    I had some shoulder issues this morning when I got up so I couldn’t do Eva or really anything that involved lifting my arm so …

    lots of stretching and the Catalyst warm up
    Tabata Sit-ups
    66 total

  6. Brent says:

    Ouch, Amy – ICE that shoulder! 20 min on a couple times a day, with at least an hour in between.

  7. Jeff says:

    Out in San Diego safe and sound; first morning back at Crossfit Counterculture.

    Row 1000m
    30 135lb shoulder to overhead (bar starts on floor)
    60 30″ burpee box jumps
    (Presses and burpee box jumps can be broken up in any way)
    24:41 – 6 sets of 5/10 for presses and jumps

    Ugh…The row killed my legs for everything else. Gonna have to get used to lifting at 6am again.

  8. Tim the V says:

    So I haven’t been in for a few days, due to that little nerve twinge I got on snatch practice day never quite going away. Back on rotator cuff rehab exercises, stretching, and ice for a while. Fun times.

    Cybernetic joint replacement is going to be an otpion in the near future, right?

  9. Rich V. says:

    1. (used 240 as my predicted 1RM): 5x 86/108/136
    2. Strict: 14 (last 3 kipped up)/12 (last 3 kipped up)/ 9 (last 1 kipped up)
    3. 18/12/8/6/7/8/8/9 … Somethin like that. Total of 76.

  10. Stephen says:

    Tim – don’t allow a shoulder issue to prevent continued progress in other areas. Your squat and deadlift feel neglected…

  11. lindsay says:

    Part 1. BP deload 45 all 3 sets
    Part 2. White band 11-10-9
    Part 3. 0 In my defense it was one round that that had happened, even though I aimed to get at least 1 each round.:)

    Ugh epic fail…

  12. JenO says:

    1. 65-75-100
    2. dips, 6-4-4
    3. tabata pushups 3 was my smallest. poor shoulders!
    ..thinking about an ice bath 2night!

  13. Stephen says:

    A. Power snatch, 1 x 10 @ 121
    B. Power clean & jerk, 1 x 10 @ 147

    +

    3 rounds of:
    8 glute-ham raises
    10 bent rows, 60 lb. DB x 2

  14. Alexis says:

    1. 45-55-65
    2. dips, 5-7-8
    3. tabata pushups High-16 and Low-5

  15. Amy TV says:

    At work today I met some guys from CrossFit Maximus flying out to the CrossFit Games to compete!!They were super excited as it was their first time going to the games and they were competing!

  16. Lindsey says:

    EVA 20/20 x 5rds

    52:15

    took my last round slow in an effort not to rip…but i did anyways with 10 pull ups to go. grrrr….

  17. megHan says:

    Eva. 20/20
    49:19 with 2 rips and a blood blister
    Mmmmmm. I looooove it!!!!

  18. Dustin says:

    Snatch work.

    Back squat:
    240*5
    265*5
    305*7, maybe 8. Thanks steve.

    Then 5 rounds for time:
    15. Pull ups
    15. Clapping push ups.

    Total: 6:20

  19. megs T says:

    NICE HAN!!!!!!

    Today’s WOD
    1. BP all 35
    2. Ring dips on white band 12,11,10
    3. 18….6 (i think)

  20. Andrea says:

    1) 45-50-55
    2) 8,6, 8 (wb)
    3) 8…2

  21. Ted says:

    Megs T – very impressive Tabata!!! You make me look small

  22. McNaughton says:

    OPT
    A1. Dead Lift Cluster @ 11X1; 1.1.1.1.1 x 5; rest 3 min
    A2. Close Grip Bench Press @ 30X0; 3-5 x 5; rest 3 min
    +
    3 sets:
    15 unbroken power clean – you choose
    10 sec rest
    20 clap push ups
    3 min rest

    Good luck to all the Dawgs this weekend!

    2011
    A1. 275,295,315,335,345
    A2. 185,195,195,205(3),205(3)

    PC: 155,155,155
    PU: 10-4-3-3,5s,5s

    Power cleans were horrible.

  23. Jim C says:

    Eva (20/20)

    46;20 last 30 pu converted to ring rows to prevent blisters from turning into rips

    Thanks to Keebs, Arjuna for keeping me going on the kettlebell!

  24. babs says:

    A1. Dead Lift Cluster @ 11X1; 1.1.1.1.1 x 5; rest 3 min
    A2. Close Grip Bench Press @ 30X0; 3-5 x 5; rest 3 min

    3 sets:
    15 unbroken power clean – you choose
    10 sec rest
    20 clap push ups
    3 min rest

    A1. 185-165-165-165-165
    A2. 5/75-5/85-2/95-3/95-2/95

    65/all 3’s and 4’s
    65/6-4-4-4-2
    65/7-5-4-4

  25. Greg Harris says:

    Set two PR’s today.

    Deadlift: 5,3,1/300,340,380(5)
    Bench Press: 5,3,1/150,170,190(5)

  26. Siu says:

    OPT (see Mike’s post above):
    A1. 225 – 225 – 235 – 245 – 235
    Have not deadlifted heavy since Regionals so I felt these. I started belting on the third set.

    A2. 85×5, 95×5, 105×5, 105×5, 115×3
    I’m happy with this even though I forgot to change my weights on the fourth set. Just on 6/22, we did similar tempo close grip BP and I stalled at 105×2.

    PC+Clapping PUs:
    – 85lbs, 3:06 (PCs done in :57)
    – 95lbs, 3:55 (1:17)
    – 85lbs, 4:08 (1:02)

    I ❤ CF.

  27. JasonY says:

    bench: 185x5x10
    dips: 18, 15,12,12 with vest
    Tabata pushups: 22-6

  28. babs says:

    nice job greg!

  29. megHan says:

    bp: 33,39,44 (oooh so strong!)
    dips w/ white band: 11/9(kinda fell on this one)/11
    pushups: best at 11/worst at 6
    3 rounds of 20″ box jumps w/30sec on & 60sec rest
    13,14,14

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