Wednesday – WOD

A. Shoulder press, 3-3-3 (+)
B. Farmer’s walk, heavy, 800m
C. Plank, 1 x max seconds; hands on rings with feet elevated 2″ above rings

Post loads, reps, and times to comments.

Alex recovers a heavy jerk.

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24 Responses to Wednesday – WOD

  1. lindsay says:

    Hi!

    Can I come in around noon?

  2. Stephen says:

    Yes, you can come in at noon. I will be going through an intro at that time, but will be able to coach you through the workout, as well.

  3. Ebony says:

    Ooh ooh, can I come too since I am working from home tomorrow? Lunch workout would be divine.

  4. Stephen says:

    Yes, but again, that hour will function more as an open gym – those wanting to come in at noon are welcome, but will need to go about their business. I will briefly explain the details of the workout and offer suggestions, but will be working 1-on-1 with an intro from 12:15-1:00.

  5. Arjuna says:

    I’m probably going to still be in at that time too so I will help tell people what to do. 🙂

  6. Lee says:

    Monday’s Deadlift 200-230-260 (8)
    Today’s Shoulder Press 80-90-100 (9)
    Farmer’s walk with 55lb kettlebell on each side 13:20
    plank 1:30

  7. Jason Y says:

    A. Clean Grip Dead Lift – build to a heavy triple in 8 min – NOT a 3RM effort
    rest 1 min
    B. Squat Clean – build to a heavy single in 8 min – NOT a 1RM effort
    rest 1 min
    C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes – choose heavier than lighter
    rest 1 min
    D. Row 2K @ 90%

    A. Up to 300; felt good
    B. 135; worked on form
    C. 135 as rx’d
    D. Very slow leg cramp

  8. Ashley says:

    Going to see Pete at 1245 and then I will be in. Cannot wait!!

  9. Lee says:

    Ooops. I originally wanted to do 55lb ketllebell, but used 70lb kettlebells.

  10. Lauren says:

    A: 50 no extra
    B: farmers walk with 30 lb dumbbells: 11:50
    C: 1 x max elevated plank: 1:20

  11. Joe Lucas says:

    A. Clean Grip Dead Lift – build to a heavy triple in 8 min – NOT a 3RM effort
    rest 1 min
    B. Squat Clean – build to a heavy single in 8 min – NOT a 1RM effort
    rest 1 min
    C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes – choose heavier than lighter
    rest 1 min
    D. Row 2K @ 90%

    A. Up to 315;
    B. Up to 225;
    At this point I f’d up and did the row and forgot the squat clean thrusters, so I went back and did them at the end
    C. 95, then switched to 115
    D. 7:25
    All done at CrossFit LKN in north Charlotte. Greg and his wife were very friendly hosts!

  12. Jessie Heikenfeld says:

    A. 69 (7)
    B. 14:35? w/90lbs..YUCK!
    C. 2:05

    Then 5X: 15 burpees, 50 DU
    10:00

    Great to work out with Kelsey and Sue!

  13. Rich V. says:

    3×3 Power Clean, 175
    Find heavy jerk from behind the head, 225

    B. 14:11, 2 pood each hand
    C. 2:04

  14. Pete says:

    OPT, see Joe’s post:

    A. Up to 335
    B. Up to 205
    C. 115,125,135×3,145,150,155
    D. 7:08

    Good workout with Sean G. today.

  15. lindsay says:

    A: SP 65(8)
    B: 70lb FW 15:27
    C: 1:05 plank hold

    Thanks to Mike, Ebony and Courtney for the push!

    Have a great turkey day everyone!

  16. Ashley says:

    A: 45 (10)
    B: 30# DB 25:00..although I ditched one along the way on Botherton 🙂 (thank you Jay for helping out!)
    C: 1:30

    Happy Thanksgiving everyone!

  17. Stephen says:

    A1. CTB pull-ups, 5 x AMRAP @ 3010; :90; 8, 7, 6, 5, 4
    A2. Handstand push-ups, 5 x AMRAP @ 3010; :90; 8, 6, 5, 5, 4

    8 hours rest

    60:00 row, damper @ 5:
    13688m
    153.9 ave watts

  18. Greg Harris says:

    Starting Strength

    Squat: 3x5x265
    Press: 3x5x105
    Chins: 3x max w/ 20lbs; 14, 14, 10

    5 minutes between sets.

    Then…. The airdyne for about an hour at Z1.
    Really good idea. This could the new Wednesday thing.

  19. Mike V. says:

    lindsay, anyone who walks a half a mile carrying 70 pounds in her hands in sleeting rain while carrying twins is my hero. please eat for 3 tomorrow.

  20. JimC says:

    SP 126 (3) forgot to max last round
    Farmers walk: 70lb kettlebells. 11:08

  21. Andrea says:

    SP: 70(4)
    BS: 165(4)
    B/C: 3 rounds max hold on each – longest plank was 1:22 and longest 70# kb hold was 1:36

    watched the Polaski siblings duel it out on what appeared to me as the most horrific WOD I’ve ever seen (10 rounds of 10 24″ bj and 10 pull ups). Nice job!

  22. Thcott says:

    SP: 136 (6)
    BS: 304 (3)

    B & C: (regretably) I watched my wife embarass my time on the farmers “hold” and plank.

    My best time on the plank was 1:30.
    Best time on farmers hold was around 1:19.

    My arms are very sore today…

    GOBBLE GOBBLE

  23. Jordan E says:

    A. 115 for 13 reps
    B. 2:19, 1:30, 1:10
    C. 2:00, 2:00, 1:41

  24. babs says:

    A. Split leg squat 10-12/ leg x3 rest 3 min btw legs
    R12/L12-R12/L12-R10/L10

    rest 1 min

    B. Squat Clean – build to a heavy single in 8 min – NOT a 1RM effort
    115#

    rest 1 min

    C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes – choose heavier than lighter
    65-65-65-75-75-75-75-75

    rest 1 min

    D. Row 2K @ 90%
    9:01.2

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