Monday – WOD

Part 1:
Bench press, 3-3-3 (+)

Part 2:
30 muscle-ups, not for time; if you cannot perform muscle-ups, perform 30 weighted ring dips and 30 strict chest-to-bar pull-ups

Post load and reps in final set of Part 1 and notes for Part 2 to comments.

Evan joins the growing ranks of CFN athletes with Level 1 Certifications.

SCHEDULE NOTICE: We will only be open from 11:00-1:00 today.

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13 Responses to Monday – WOD

  1. jay ernst says:

    CrossFit Eos wod

    400 Meter Run
    10 two for one Wall Ball
    200 Meter Run
    20 Burpees
    200 Meter Run
    30 Thrusters 45/65
    200 Meter Run
    40 OH Walking Lunges”steps 25/10
    200 Meter Run
    50 Box Jump 24/20
    400 Meter Run

    18.09 real fun workout outside

  2. Holly says:

    Ran 1 mile in 8:15 (Getting better)
    1. Bench: 105 X 4
    2. 30 strict pull ups (2 were chest to bar), 30 ring dips, 1/2 pushing up from feet on the floor and the other 1/2 good or close to good.

    Then I practiced stringing 10 wall balls in a row until I was too tired.

  3. Jessie Heikenfeld says:

    1. 96 (5)
    2. Helen: 10:11 with 6 extra PU because I’m not smart.

  4. lindsay says:

    Playing catch up.

    Saturday’s WOD: modified 12 PUs w light green band.

    15:38

  5. Stephen says:

    30:00 AirDyne @ 38-42 rpm

  6. Jeff says:

    A. Bench
    160 (8)
    B1. Snatch grip push press 5×5
    95-105-115-125-135
    B2. 5 sets max strict pull-up (open grip)
    14-10-7-7-7
    C. Max ring dips
    18

  7. Jason says:

    bench 235×3

    30 MU not for time

    sore and tired from a sweet weekend of shredding (wakeboarding, mountain biking, hiking with the boys and rock climbing) turning 37 doesn’t suck

  8. Pete says:

    Condensed OPT:

    A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
    B. Snatch: 70% – 1 x 3; 75% – 1 x 3; 80% – 1 x 3; rest 1 min.(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
    C. Row 40 sec @ 95-97% effort
    Rest 3:20 x 6 (rested 7 min b/t sets 3 and 4)

    A. 185, 205, 215
    B. 100, 110, 120, then 135F, 135, 150F (then 150 Power Snatch success…no squat though)
    C. meters: 239, 240, 232, 232, 222, 223

  9. Kristie (aka PopTart) says:

    1) Bench 70/80/90 (9)
    2) Saturday’s workout: 12 Burpees, 21 Pullups, 400m run x 3. Kicked my arse – 21:13. Was expecting a dips/check pull workout. Next time I’ll eat breakfast before I show up šŸ˜‰

  10. Dustin says:

    Full snatch work, 150lbs

    Squat work. 3-3-3
    250, 285, 315

    For time: 1,2,3,4,5
    Burpee’s
    Mu’s
    Total . 4:24, then a 800m run w/ 23lb sandbag

    Then, 400m sandbag throws ( stop sign and back)

  11. Chris Paul says:

    Bench Press: 225 x 10
    Weighted ring dips: 25 lbs x 30….mostly sets of 2 or 3 at a time.

  12. Siu says:

    OPT
    part 1:
    A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
    (add weight from last week)
    B. Snatch: 70% – 1 x 3; 75% – 1 x 3; 80% – 1 x 3; rest 1 min
    (1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
    C. Snatch Pull; 3 x 3; rest 3 min
    (add weight from last week)
    D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

    rest 6+ hours

    part 2:
    Row 40 sec @ 95-97% effort
    Rest 3:20 x 8
    (rest actively 7 min b/t sets 4 and 5; ensure cool down to flush)

    Part 1:
    A. 135lbs, 145lbs, 155lbs
    B. 77lbsx1x3, 83lbsx1x3, 88lbsx1x3, 100lbsx1, 105lbs(f)
    C. 115lbs, 125lbs, 135lbs
    D. 165lbs, 185lbs, 195lbs, 205lbs, 215lbs
    Then tried a few singles for extracurricular purposes…225×1, 235×1, 245×1 (17lb PR)

    Just checked my notes and haven’t gone for max on back squat since Nov ’09. Felt really good and although its important to work on all your weaknesses, sometimes its just nice to work on the things that make you happy too. Thank you Brent for the spot and support!

    Part 2: (about 15 mins after Part 1, scaled to 4 intervals)
    206m, 207m, 205m, 201m

    Tried to pace ~1:35 and was able to hold it till the last interval. 40-20s always feels so strong, 20-10s feels less so strong, then 10-0s is just holding on šŸ™‚

  13. babs says:

    Condensed OPT:
    Warmed-up with pulls.

    A. 105-110-115
    B. 65-65-70
    D. 105-115-120-125-130

    Rest ~15 min

    Scaled to four rows
    185m, 184m, 175m, 169m

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