Friday – WOD

Part 1:
Back squat, 5-5-5 deload

Part 2:
Clean, build up to a heavy single in 10:00; clean must be full, i.e, no power clean into front squat

Part 3:
Tabata jump squats

Post heaviest clean to comments.

Heather and Siu fight through a chest-to-bar pull-up/air squat couplet.

21 Responses to Friday – WOD

  1. Rich V. says:

    1. 105/125/149 (deep squat)
    2. 185 (I’m weak without my coffee)
    3. 19/19/21/17/19/15/20/15 (disappointed with this)

  2. Andrea says:

    1) 75-95-115
    2) 100 lbs (wanted to do more, but wasn’t getting under the bar fast enough and then ran out of time)
    3) 15…7

  3. Ted says:

    Lots and lots of stretching. Back is headed in wrong direction again.

    I’m out of town for the next 2 weeks, hopefully that will help.

    Arjuna – I won’t be on the board, but I plan to be in at 6AM on August 2nd.

  4. JasonY says:

    Yep, work is officially over for the day… Streaming crossfit games=nothing else getting done.

  5. K*Dawg says:

    FIGHT GONE BAD…. really bad.

    219 😦

  6. Stephen says:

    A. Power snatch, 1 x 6 @ 142
    B. Power clean & jerk, 1 x 6 @ 172


    Reverse hypers, 2 x 15 @ 50


    Toes-to-bar, 3 x 10

  7. JenO says:

    1. 65-75-100
    2. 145lb squat clean!! not so pretty tho!
    3. 13…8
    then got a muscle uppppp X3! about time! πŸ™‚ sooo happy!!!

  8. lindsay says:

    Part 1. 50-65-80
    Part 2. 90lb
    Part 3. 9…5

    Way to go Jen!!! So glad to have been able to see it! πŸ˜€

  9. Jeff says:

    Nice Jen. Congrats.

    Yesterday – Cindy – 16 5 push ups
    The extra 20 lbs I’m carrying around does not seem to agree with Cindy. Old pr was 19.

    Today – Air Force WOD
    20 of each @ 95lbs
    Thrusters, sumo dl high pull, push jerk, overhead squat, front squat
    Every minute on the minute perform 4 burpees.
    18:40 Rx – 3 minutes slower than last time, but that was at 75

  10. Dustin says:

    Snatch work. 155lbs

    Bench work:

    Then, steves strong man wod. FUN!

  11. Andrea says:

    nice job, Jen!

  12. megHan says:

    go jen!!!

  13. Brent says:

    Bench 5s – 169, 194, 220×6 w 1sec pause for all but last rep
    Jerk up to 255 (clean grip, from front). First time in months due to wrist irriitation.
    then Tabata mash up of:
    Depth push ups & CTBs, first 3 sets exploded off ground

  14. Alexis says:

    Woohoo Jen!!! wish I could have been there…

    1. 55-75-85
    2. 95
    3. I think my numbers were 14…9 (or 10)

    I left a water polo ball at the gym for everyone to play with! ENJOY!

  15. Dustin says:

    Great job jen, you earned it! I knew u had it in you. So proud of u lol πŸ˜‰

  16. Rich V. says:

    Congrats, JenO!

    Motivated by the CF Affiliate teams and Master’s athletes, I went out to work on some stuff.
    10 min handstand work, then…

    With two 45# dumbells,
    3x Farmer’s carry, run 50m down/50m back. Rest between each.
    4x Overhead carry, walk 50m. Rest between each.

    It’s warm out there.

  17. Amy TV says:

    1) Squat Deload 50-65-80
    2) 85# Squat Clean
    3) 14..7

    I can’t get the live feed on my Driod!! It’s killing me because I can’t watch it on the computers at work!!!

  18. Jessie Heikenfeld says:

    Congrats Jen!
    1. Squat de-load
    2. tomorrow’s WOD – 165

  19. Greg Harris says:

    1. Squat 280x5x3
    2. Clean 195, ten pounds shy of my best.
    3. 121 reps, 16,13,15,16,15,15,15,16

    Duck walked to the grocery store to buy milk.

  20. Will says:

    Max squat: 135…it wasn’t pretty (and I’m still not sure it was done correctly), but I’m learning. Next time I’m just looking to suck less!

    Tabata squats were ugly, somewhere between 6-11 on every one.

    Now I’m gonna go watch the games for some inspiration for tomorrow.

  21. Glenn says:

    Way to go Jen!
    WU 800m run, 15 strict pull-ups, 50 push-ups, 3×155 and 3×245 DL’s
    Main site WOD: DL’s
    Thanks to Brent and Stephen for the technique instructions and motivation!!

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