Tuesday – WOD

1600m run @ 85%
10:00 Turkish get-up practice
1600m run @ 85%

Post notes to comments.

Jay secures a 1200 lb. total with a 515 pull.

This Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to begin promptly at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…

22 Responses to Tuesday – WOD

  1. Greg Harris says:

    Good fuckin job Jay!

  2. jay Ernst says:

    Thanks Greg! It just felt awesome in there today. Everybody pumping each other up. I love feeding off that. Great job on all the prs today CFNasti

  3. Will says:

    Alexis, is there water polo today, and if there is, when and where is it? I got my suits in my car just in case!

  4. Alexis says:

    Nice job Jay!
    @ Will, no water polo tonight…next practice is on sunday same, time same place, same intensity : )

  5. Holly says:


    70/195/215 = 480.
    That is a 50 lb PR since the last CFT

    I need to get more than 70 shoulder press!

  6. lindsay says:

    10:00 bike
    10:00 Turkish get-up (20lbs)
    10:00 bike

  7. Jeff says:

    With a partner:
    10 -> 1 1->10
    A. 40lb dumbell one arm power snatch
    16″ one leg box jumps
    B. pistol
    toes to bar

    One partner performs reps for A while the other does B. Switch after the round of one rep (i.e. after ten rounds.) Both partners must finish each round before either can move to the next.


  8. Stephen says:

    A. Back squat, 3 x 5 @ 65
    B. Clean-grip rack pull from patella, quickly build to heavy single; 405

    2 hour rest

    A. 10:00 AirDyne @ 85%
    B1. Good mornings, 8-8-8; :10 rest; 145, 165, 185
    B2. Glute-ham sit-ups, 3 x 20 @ 2020; 3:00 rest
    C. 10:00 AirDyne @ 85%

  9. arjuna says:

    A. Power Snatch 2-3 x 3 rest 5min
    155×3, 160×3, 165×1 *kept landing wide, *f&k*
    B. Squat Snatch @ 50% max 5 touch-n-gp x3 rest :45sec
    90lbs *felt gd*
    C. 200m @ 95% x2 rest :90sec
    27sec, 26sec *felt gd, still had some in tank*

  10. Pete says:

    OPT, see Arjuna:

    A. 145(3), 145(2), 135(3)
    B. 80 (5 all sets)
    C. 26.9, 26.6

  11. Greg Harris says:

    Subbed 2k row, 7:56
    10:00 turkish get up practice mostly left arm kept it light
    Subbed 2k row, 8:34 (something popped really loud on the rower around 1700m, paused to make sure it was ok)

    This was a good recovery day. My shoulders felt really good afterwards.

  12. TSmith says:

    1600: 6:01
    Turkish: 35# up to 60#
    1600: 5:47

  13. Ashley says:

    10:00 bike
    Turkish: 10#, need to focus on left side
    10:00 bike

    nice relaxing day!

  14. Andrea says:

    I did today’s WOD – the runs actually felt good and loosened me up a lot. I’m beginning to not despise running so much!

  15. McNaughton says:

    SP: 5-3-1;160,175×1. No extra reps.

    3 rounds w/ 40# vest
    20 1.5 pd kbs
    15 wall balls w/20# ball
    12 pullups

    9:34. Cardio is horrible. Just horrible.

  16. megs T says:

    Today’s WOD- fine.

  17. Will says:

    My running blows. Even when running easy, I die pretty hard.

    1 muscle up/9 burpees -> 1 muscle up/1 burpee: 13:04

    It was slow, but I was pretty pumped that I was able to do muscle ups in a WOD. Not quite the most I’ve done in a day, but 9 total is pretty good for me. Plus, I’ve got a sweet bruise on my arm from all the attempts where I missed the muscle up.

  18. Joe Lucas says:

    A. Power Snatch 2-3 x 3 rest 5min
    115×3, 115×3, 135×1
    B. Squat Snatch @ 50% max 5 touch-n-gp x3 rest :45sec
    C. 200m @ 95% x2 rest :90sec
    didn’t time the runs

  19. Joe Lucas says:

    very impressed with everyone’s CFT numbers!

  20. Zak says:

    Today WOD
    Practiced double unders. Getting better. No longer having to jump knees to chest to be able to do it and only do 1 or 2 at a time. Got 25 straight and could consistently get 10 plus straight.

  21. Lauren says:

    CFT from yesterday
    BS: 115 (35 lb pr)
    SP: 60
    DL: 140 (30 lb pr)
    Total 315….. I feel pretty good about that since it was my first time and got some good pr’s!

  22. Melissa H says:

    1 mile: 10:22
    turkish get ups with 20 lb
    1 mile: 9:44

    The runs felt good.

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