Monday – WOD

A. Deadlift, 5-3-1 (+); 5:00 rest
B1. Glute-ham raises, 3 x 8-12; :60 rest
B2. Front leaning rest on rings, 3 x :45; :60 rest


Farmer’s walk, max reps of 20m shuttle (five mats down, five mats back) in 5:00; go heavy

Post results to comments.

Will on the erg.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


15 Responses to Monday – WOD

  1. jay Ernst says:

    Did nuts. 21.06 at 5 am. I hope everyone had a great weekend

  2. Holly says:

    A. 192X7
    B1. 3×12
    B2. 3×45 sec

    Tried farmers carry with 45lb dumbbellsfor 1′. I quit b/c my elbow was hurting what I think was too much.

    7 rounds 1 min row 90%/ 1 min row 50%

  3. megs T says:

    I will be back tomorrow!

  4. Jeff says:

    30 15′ Rope Climbs

  5. Jessie Heikenfeld says:

    A. 197 X5
    B. 3X10, 3X45
    C. Farmers Walk with 70lb KB, 10 rounds (if that’s what you call them)

  6. Lauren says:

    A: 125 (5)
    B1: 3×5 negatives
    B2: complete
    Farmers walk: 40 lb dumbbells, 260 m or 13 down and back

    Then double under practice and strict pull up practice

  7. Joe Lucas says:

    Power Clean – build to a 1RM
    rest as needed

    Row 500 m x 1

    Power clean: 235# (PR)
    Row: 1:26.00 (PR)
    550 Watts @ 173 bodyweight = 3.18

    8 GHD Raises
    10 GHD sit-ups
    3 rounds

    5 x 15 pull-ups (working on a smoother butterfly kip)

    Played with various box jumps (1 leg, weighted, and explosive 2 leg)

  8. Melissa H says:

    a: 160(4)
    b1: 5 negatives each round
    b2: complete
    farmer’s walk: 10.5 rounds with 53 lbs

    then at home a leisurely 3K row in 14:42 for a total of 4000m rowed today.

  9. Stephen says:

    A1. Snatch grip push press, 5-5-5-5-5; :10 rest
    A2. Pull-ups, 5 x 20; 3:00 rest
    B. 5:00 max reps 20m shuttle with heavy bag on shoulder and 100 lbs. in the opposite hand; switch implements every 20m
    C. Powell raises, 3 x 8-10/arm, 3010; :60 rest
    D. 10:00 hold in bottom of squat; break as needed

    A1. 135-155-175-185-195(4)
    A2. Completed
    B. 8 trips
    C. 10-9-9 @ 16.5 lbs.
    D. 2 x 5:00

  10. ashley says:

    a: 205- new PR and exceed my goal of 200 by Dec31!! increase of 25#
    b1: 8 negatives each round
    b2: complete
    farmer’s walk: 13 rounds with 1 pood/hand

  11. JennaB says:

    60min row – 13193m ouch.
    rested about 3 hours then
    A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec — all at 157#
    B. 1-5-1-5-1 ring HSPU ladder not for time — all to 1/2″ target kipping
    Attempted some GH raises, fail. Attempted some GH situps, fail. lol Legs were a little too smoked and in pain from the row.
    Good to be back 🙂

  12. Alexis says:

    Crossfit Soul Miami
    On the min every min do 4 burpees and thrusters until reach 100 thrusters
    16:43 with 55 Ibs ….very hard!

  13. Rich Vos says:

    3×5 Squat @215, in pumas, feet closer (I really need to measure the distance)
    B1. 3×12 (getting easier)
    B2. 3×45 sec

    Farmer’s Walk: 13 trips w/ 100# per hand.

  14. Greg Harris says:

    Starting Strength

    Squat: started warming up and my back felt… rough. Went to Pete and he fixed me up. Finished warming up to 295×5 and called it a day.

    Press: 122x3x5

    Power Clean: 195x5x3

    2×10 back extensions with 25lbs
    5,5,15 glute-ham raises

  15. Amy TV says:

    A: 160-180-200 (1)
    B1 & B2: 10 Glute Ham Raises each round. Got the 45 sec hold the first two rounds but failed on the third with 20 sec to go

    Farmers Walk: 2-53lb Kettlebells (106# total) 13 trips

    Great job on the PR Ashley!! Welcome to the 200+ club!!!

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