today's WOD - 06/11

today's WOD - 06/11

Strength - 20 min to Set 5 RM Back Squat 

Metcon - 3 rounds for time: 

    • 200 ft farmers carry with dumbells 45#/25#
    • 25 air squats 

Core - 30 Back Extensions

85 comments (Add your own)

1. Colin Eagen wrote:
235 lbs.; 3:00 @ 45 lb. dumbbell

June 11, 2013 @ 12:36 PM

2. Brian Osborne wrote:
235# 5 rep max back squat

Metcon: 3:26 at 60# dumbells

June 11, 2013 @ 12:38 PM

3. Jim P wrote:
155#, 4:56 w/ 45#db's

June 11, 2013 @ 1:01 PM

4. JimE wrote:
115#, JIm P, thanks for the tip about hand placement.

Metcon, 6:20 with 45# db's

June 11, 2013 @ 1:43 PM

5. ASK wrote:
315#, 7:10 @70s.
Farmers carry way harder than I thought.

June 11, 2013 @ 1:48 PM

6. Rob D wrote:
275 BS not a pr
3:01 wod

June 11, 2013 @ 1:48 PM

7. Sue Bogan wrote:
115 on 5RM, failed at 120 with 2RM. Can't find previous PR, this may be it.

3:57

June 11, 2013 @ 1:59 PM

8. TaniaP wrote:
113# - lifted last night and heavy snatches tonight so stayed light and worked on keeping my feet narrower.

4:09 - should have gone MUCH heavier on carries (12kg kb I think).

June 11, 2013 @ 2:02 PM

9. Carrie Brown wrote:
225#, same as my 3 rep max from a few weeks ago.
5:11 with 30#dbs

June 11, 2013 @ 2:09 PM

10. CraigT wrote:
120#, thunk I could have done another increment, but ran out of time
METCON: 5:07 w 45's
Glad there wasn't a 4th Round ;-)

June 11, 2013 @ 2:36 PM

11. terri d. wrote:
120#, 5 RM back squat - PR

METCON: 4:12 with 35# kettle bells

June 11, 2013 @ 3:04 PM

12. Chris P wrote:
315#,
**Failed 345# on the way up on the 5th rep...ANNOYED!!! Need more squatting in my life :) -- 400lbs squat here I come!

metcon: 3:50, 70# KBs

June 11, 2013 @ 3:07 PM

13. Chris Gemignani wrote:
275# (got 4 at 295#)

3:03

June 11, 2013 @ 3:24 PM

14. Jonathan Schwarz wrote:
185# PR
3:11 with 45s

June 11, 2013 @ 3:33 PM

15. Greg A wrote:
205#, (2 @ 225#)
4:01

June 11, 2013 @ 3:57 PM

16. JeffR wrote:
200#, 4:15 w/53# KB's

June 11, 2013 @ 4:02 PM

17. Pia wrote:
165#, 5 RM back squat
3:30 w/30# dumbells

June 11, 2013 @ 4:51 PM

18. Bret K wrote:
215#

3:42 w/ 80# DBs
Got bullied, I mean pushed, by Maggie into using heavier DBs:
"If anyone can wrap their little delicate hands around more than 45# fell free to do so."

June 11, 2013 @ 4:55 PM

19. Mike M wrote:
225# - 3:57 with 60# DBs

June 11, 2013 @ 5:04 PM

20. Josh J wrote:
285#; failed at 315#

3:28 with 45s

June 11, 2013 @ 5:12 PM

21. Dani wrote:
165, 3:17 w/ 45s

June 11, 2013 @ 6:32 PM

22. Sam wrote:
195# - failed on 5th at 205# (but not really getting good depth)
3:58 on WOD with 60#s

June 11, 2013 @ 6:34 PM

23. JeffT wrote:
335X5

4:11 on the couplet

guys, the farmers walk is a grip strengthening exercise. The longer you are holding the bells the better. You are not doing yourself any favors by running. Make up the time on the squats. Plus running with the bells is dangerous.

Ok. Back to the regularly scheduled program.

June 11, 2013 @ 6:48 PM

24. Gigi wrote:
155#
3:37 with 30 lb.

June 11, 2013 @ 6:48 PM

25. Jeff Jones wrote:
300 lb. (5) RM back squat

3:31 with 60 lb. DB's

June 11, 2013 @ 6:54 PM

26. Ingy wrote:
245#
Hip bothering me from last back squat workout.

3:54 w/100# DBs.

June 11, 2013 @ 7:01 PM

27. Charlie wrote:
225#

3:28 with 60lb DBs

June 11, 2013 @ 7:13 PM

28. Tau wrote:
#235 x 5 failed on 5th rep @ #255 4:40 with #100 bells

June 11, 2013 @ 7:16 PM

29. Keith M wrote:
275# , 4:00 w/ 72# KBs.

June 11, 2013 @ 7:17 PM

30. Joanna S. wrote:
135#, 4:30 30#

June 11, 2013 @ 7:20 PM

31. Buzz wrote:
125# (hip)
3:29 @45# (should have used 53# KB)

June 11, 2013 @ 7:29 PM

32. Ingy wrote:
Boy, this looks awfully familiar...

http://youtu.be/WANDZ-sls2Y

WE ARE... :)

June 11, 2013 @ 7:35 PM

33. Bobby wrote:
265 (should have gone heavier)

4:18 with 60# dbs

June 11, 2013 @ 8:12 PM

34. don l wrote:
205, 3:39

June 11, 2013 @ 8:20 PM

35. MiriamJ wrote:
145# 5RM Backsquat
6:54 with 30# DB on metcon

June 11, 2013 @ 8:54 PM

36. liljoe wrote:
245# 5RM PR
4:18 2 POOD

June 11, 2013 @ 9:23 PM

37. Joe T wrote:
215 x 5
3:50 with 70# DB

June 11, 2013 @ 10:20 PM

38. Reid wrote:
185# 4:17

June 11, 2013 @ 10:46 PM

39. rob m wrote:
316#
3:38@80#

June 11, 2013 @ 10:47 PM

40. hollar wrote:
245# 3:50@45

June 11, 2013 @ 10:55 PM

41. Jason Kallivokas wrote:
265#PR / 3:09 @ 60# DB

June 11, 2013 @ 11:10 PM

42. Nisha wrote:
125 Back Squats
Farmers walk: 25
Pretty Happy with my performance

June 11, 2013 @ 11:19 PM

43. Lauren Hark wrote:
110# 5RM Back Squat / 6:16 Rx

First Rx!!

June 11, 2013 @ 11:27 PM

44. Chris Eicholtz wrote:
355#
4:19 @70

June 11, 2013 @ 11:41 PM

45. Jay Lee wrote:
255#
4:16 w/50#db

June 11, 2013 @ 11:43 PM

46. Dana L wrote:
105, 3:37rx

June 11, 2013 @ 11:50 PM

47. Matt Nuss wrote:
205, 4:11@60#

Need to keep the bar from rollin forward

June 11, 2013 @ 11:54 PM

48. Matt Nuss wrote:
205, 4:11@60#

Need to keep the bar from rollin forward

June 11, 2013 @ 11:55 PM

49. Katie R wrote:
127#
4:55 w/ 35#

June 12, 2013 @ 12:00 AM

50. Kevin G wrote:
160#; 4:12 w/45# KBs

June 12, 2013 @ 12:03 AM

51. Brad Chilva wrote:
305#
3:59 w/ 100#DB

June 12, 2013 @ 12:08 AM

52. Dan A wrote:
205#, 4:50 w/ 45# DB

June 12, 2013 @ 12:16 AM

53. MaryBeth wrote:
155#
3:37 Rx

June 12, 2013 @ 12:28 AM

54. David r wrote:
265#, 7:?? 88# kb

June 12, 2013 @ 12:52 AM

55. Lindsey O. wrote:
185#
16kg KB 3:43


Mike O.
325#
24kg KB 4:33

June 12, 2013 @ 12:53 AM

56. ellen z wrote:
135 x 5
150 x 1
2:52 about 20 feet short

June 12, 2013 @ 12:55 AM

57. Bill Monas wrote:
275#

2:55 (with 50#)

June 12, 2013 @ 12:57 AM

58. Karl wrote:
165# 5RM
4:35 @ 55# KB

June 12, 2013 @ 12:57 AM

59. Laura Clement wrote:
5 RM 103# pr (up from 93 on a 5x3)
40# db 4 something minutes
3 x 18 pushups
1 mi run

June 12, 2013 @ 12:59 AM

60. VH wrote:
205# PR

3:41 w/ 70# db

June 12, 2013 @ 1:00 AM

61. Joann wrote:
118#, 5:05 RX

June 12, 2013 @ 1:02 AM

62. SP wrote:
140#, 3:20 w/ 35# DBs

June 12, 2013 @ 1:07 AM

63. Donovan Z wrote:
225# - I should have gone for 235 instead.

2:56 - I ran with the 45# DBs like I stole them...oops! LOL!

June 12, 2013 @ 1:25 AM

64. Kirk wrote:
275# 5RM (PR)

2:52 w/ 60# DBs

June 12, 2013 @ 1:36 AM

65. Jordan F wrote:
165# 5RM could only get 1 @ 175# ... 4:58 with 45# DBs.

June 12, 2013 @ 1:59 AM

66. Courtney Miller wrote:
115, 5:08 with 35lb db

June 12, 2013 @ 2:04 AM

67. alex n wrote:
345# pr

4:16 w/ 100#

June 12, 2013 @ 2:10 AM

68. Amy C wrote:
125# (4x's), 130# (4x's)...guess no 5RM

5:04 with 30#

June 12, 2013 @ 2:11 AM

69. Darryl wrote:
225# first back squats in a very long time. Could have gone a tad higher.

3:24 45# as Rx'd

June 12, 2013 @ 2:20 AM

70. SBJ wrote:
145# - first time squatting in almost a year with no knee pain!

25# plate

June 12, 2013 @ 2:21 AM

71. Steph wrote:
120# I think

4:23 20# DBs

June 12, 2013 @ 2:23 AM

72. suet wrote:
200# 5RM

June 12, 2013 @ 2:32 AM

73. Kevin Weinstein wrote:
185# with a knee sprain (haven't done an air squat in a month without it bugging me but somehow it didn't bother me today!)

5:08 35# DBs

June 12, 2013 @ 2:52 AM

74. Caroline wrote:
160# 5RM

4:11 with 40# DBs

June 12, 2013 @ 3:21 AM

75. Alan J wrote:
175#
4:20 w/ 45# DB

June 12, 2013 @ 3:22 AM

76. Brian Potocki wrote:
175x3, 165x5. 5:07 with 60# DBs.

June 12, 2013 @ 3:24 AM

77. Ross V wrote:
325; 4:55 @ 60

June 12, 2013 @ 3:32 AM

78. Stacy wrote:
110#
4 @ 115#, could have gotten the 5th rep at this weight

3:42, 25#

June 12, 2013 @ 4:58 AM

79. Harry K wrote:
245#, 3:40 45#

June 12, 2013 @ 5:11 AM

80. Shana Kinsey wrote:
120#
4:34 w/ 25 lbs DB for carry

June 12, 2013 @ 6:02 AM

81. Heather Adler wrote:
85# - BS 5 rep max

5:08 I think (25#)

Incredible work, Carrie Brown. WOW. I would like to watch you do that again!! =)

June 12, 2013 @ 1:21 PM

82. BStone wrote:
265#
4:20 w/60# DBs

only enough time for 3 working sets on backsquat

June 12, 2013 @ 1:37 PM

83. dt wrote:
275, 8:00rx

June 12, 2013 @ 5:38 PM

84. Kara wrote:
185#
4:12 w/35# DBs

June 12, 2013 @ 9:13 PM

85. Woody wrote:
195#, 3:44

June 13, 2013 @ 2:45 AM

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