Today's WOD - 06/24

Today's WOD - 06/24

Strength -  Set 5RM Front Squat

Metcon - 5 rounds for time:

  • 200m run
  • 10 alternating DB snatches 45#/25#
  • 15 UNANCHORED sit ups



90 comments (Add your own)

1. nada wrote:
12:35 row instead of running and snatches were not alternating.

June 24, 2013 @ 7:42 AM

2. nada wrote:
94 lbs for FS

June 24, 2013 @ 7:44 AM

3. Sue Bogan wrote:
100# 5 RM front squat. 13:34 with 20# DB

June 24, 2013 @ 12:44 PM

4. Colin wrote:
185- 5RM; failed after 2 reps at 205. Great work today Adam T.

10:34 Rx

June 24, 2013 @ 1:23 PM

5. JEG wrote:
So, so happy to be back after a multi-week absence due to house selling craziness.

93# squat
12:51 WOD
10/15# for left arm snatches
20# for right

June 24, 2013 @ 1:28 PM

6. jaimee wrote:
135# 9:44 rxd

June 24, 2013 @ 1:32 PM

7. Chris Gemignani wrote:
185#, 225#, 245#, 265# (f, got 4)

9:56 Rx (50#)

June 24, 2013 @ 1:32 PM

8. ASK wrote:
265, 15:25 Rx (50#)

June 24, 2013 @ 2:03 PM

9. Chris P wrote:
280#, (failed 295# only got 3!)

9:43, Rx'd

June 24, 2013 @ 2:21 PM

10. Alan Ravy wrote:
PR this morning! 5 lb 5 oz healthy baby girl!

June 24, 2013 @ 2:41 PM

11. JH wrote:
155# FS
10:40 (25# DB)

June 24, 2013 @ 3:01 PM

12. Jeff N wrote:
155# PR
14:07 (35# DB) - Slow, slow, slow.

June 24, 2013 @ 3:08 PM

13. terri d. wrote:
110#, 5 rep max front squat

METCON: 11:06 w/25# db for snatches

June 24, 2013 @ 3:30 PM

14. Makeya wrote:
155#, 9:55 rx.

June 24, 2013 @ 3:38 PM

15. Jude Collins wrote:
225#, 10:10 rx

June 24, 2013 @ 3:47 PM

16. Greg A wrote:
180#
9:02, as rx'd

June 24, 2013 @ 4:01 PM

17. Darryl wrote:
165#. but could have easily gone higher. :/
13:56 metcon. Runs were too long!

June 24, 2013 @ 4:11 PM

18. Jay Lee wrote:
235#

10:42 rx'd

June 24, 2013 @ 4:25 PM

19. Gigi wrote:
138# 5RM
12:44 metcon RX (slow today :(

June 24, 2013 @ 4:31 PM

20. Kirk wrote:
265# (tied 3RM)

7:57 Rx

June 24, 2013 @ 4:43 PM

21. JayNowak wrote:
205# (failed 215# think I got 3)
10:57 rx'd

June 24, 2013 @ 4:57 PM

22. Steph wrote:
93#
13:56 20#DB

June 24, 2013 @ 4:59 PM

23. Joanna wrote:
75Lbs FS- 2 rounds
Only 2 rounds of WOD
(First class, BUT awesome!)

June 24, 2013 @ 5:07 PM

24. JeffT wrote:
280# 5RM.
had more in the tank. old 5RM PR is 300 - did not have that much in the tank for sure. maybe 290..maybe

8:14 as rx'd for met con

June 24, 2013 @ 5:43 PM

25. YoungMoeser wrote:
115 5 rep Back sqt
10:47 RX

June 24, 2013 @ 6:05 PM

26. Don R wrote:
215# 5RM - failed on 4th rep at 225#
9:37 rx'd

June 24, 2013 @ 6:17 PM

27. Dani wrote:
143#, 9:33rx

June 24, 2013 @ 6:32 PM

28. Jonathan Schwarz wrote:
135
11:16

June 24, 2013 @ 6:45 PM

29. Lauren wrote:
103#... could've done a bit more. thanks for the help, holly!
10:41 rxd

June 24, 2013 @ 7:46 PM

30. Tau wrote:
#225, failed on 5th rep @ #235... 8:48rx on the metcon.

June 24, 2013 @ 7:50 PM

31. Mark T wrote:
205# (hit 20 min cap), 10:25 as RX

June 24, 2013 @ 9:00 PM

32. don l wrote:
205,10:23

June 24, 2013 @ 10:08 PM

33. Joe T wrote:
185#
8:43 Rx

June 24, 2013 @ 10:09 PM

34. hollar wrote:
185, twice, need better depth, hands wider on the bar
10:40 as rx'd

June 24, 2013 @ 10:15 PM

35. Gabe S wrote:
175#
11:02 rx

June 24, 2013 @ 10:15 PM

36. KDS wrote:
115#
8:53 rx

June 24, 2013 @ 10:16 PM

37. JeffR wrote:
175#, 11:48 rxd

June 24, 2013 @ 10:18 PM

38. Rob D wrote:
245
8:42

June 24, 2013 @ 10:30 PM

39. dinaw wrote:
fs: 125
9:33 rx

June 24, 2013 @ 10:40 PM

40. MaggieT wrote:
173# front squat

June 24, 2013 @ 10:44 PM

41. Ari wrote:
125#, 10:38

June 24, 2013 @ 11:03 PM

42. SP wrote:
115#, 10:10 rx'd.

June 24, 2013 @ 11:15 PM

43. Blake wrote:
175#
10:22 Rx

June 24, 2013 @ 11:15 PM

44. Eicholtz wrote:
275 - jumped to 315 (had 5th rep half way up and dropped). Did 1RM back box squat 3" below parallel on Sat so I limited sets on this.

8:24 rx

June 24, 2013 @ 11:17 PM

45. rob m wrote:
300# x5
9:35 rx

June 24, 2013 @ 11:18 PM

46. Jason Kallivokas wrote:
255#Pr

9:44Rx

June 24, 2013 @ 11:19 PM

47. alexn wrote:
305# PR
7:54 Rx

June 24, 2013 @ 11:19 PM

48. Lauren Hark wrote:
105# PR Front Squat / 9:14 Rx

June 24, 2013 @ 11:28 PM

49. BrianE wrote:
225#FS and 9:37Rx Wod

June 24, 2013 @ 11:36 PM

50. Kristan G wrote:
#160 x 5

WOD: 10:20 ;-p (hot and muggy!!)

June 24, 2013 @ 11:43 PM

51. Jason B wrote:
185#, 11:34 Rx

June 24, 2013 @ 11:47 PM

52. CraigF wrote:
295# maybe a PR
9:14

June 24, 2013 @ 11:55 PM

53. Katie R. wrote:
125#, failed on last rep of 130#
10:02 rx'd

June 25, 2013 @ 12:05 AM

54. ellen Z wrote:
115#, 135# f, 125# f, 120# f
10:20

June 25, 2013 @ 12:11 AM

55. CT wrote:
#73, 11:47

June 25, 2013 @ 12:11 AM

56. Riker wrote:
275 no pr, 8:08rx

June 25, 2013 @ 12:14 AM

57. Bill Monas wrote:
235x5

9:28 as rx'd

June 25, 2013 @ 12:15 AM

58. Dan Aloma wrote:
185#, 12:20 rx

June 25, 2013 @ 12:24 AM

59. David r wrote:
245#, pr maybe
7:49 rx

June 25, 2013 @ 12:26 AM

60. Matt Nuss wrote:
185, got 4 at 195
11:15 wod rx
4h of sleep, I'll take it

June 25, 2013 @ 12:27 AM

61. Catherine H wrote:
100#; 9:49 (20lb db)

June 25, 2013 @ 12:41 AM

62. Nicole R wrote:
100# PR (Ran out of time) 10:17Rx

June 25, 2013 @ 12:42 AM

63. Jeff Jones wrote:
235#
9:03 metcon

June 25, 2013 @ 12:44 AM

64. Alla wrote:
60#
11:50

June 25, 2013 @ 12:44 AM

65. courtney miller wrote:
100#
10:46- knees to elbow

June 25, 2013 @ 12:45 AM

66. Justin R wrote:
225#... Definitely could do more... just not today.

8:44 Rx

June 25, 2013 @ 12:48 AM

67. Dana L wrote:
113#, 11:29rx

June 25, 2013 @ 12:49 AM

68. Kevin G wrote:
145#. 14:43 on metcon w/40# db

June 25, 2013 @ 12:59 AM

69. Donovan Z wrote:
215#
9:29 rx'd

June 25, 2013 @ 1:17 AM

70. Woody wrote:
175#, could have gone heavier... next time.

10:02 rx

June 25, 2013 @ 1:28 AM

71. LaurenG wrote:
133#
9:31 as rx'd
Good to be back

June 25, 2013 @ 1:31 AM

72. bround wrote:
130#
9:51RX...def feeling the wknd on that one...

June 25, 2013 @ 1:39 AM

73. Bobby wrote:
235# pr maybe
9:28rx

June 25, 2013 @ 1:54 AM

74. Laura C wrote:
93# fs PR
10:45 25# db
3 rds 15# db 10 shoulder press
AM 3 rds 20 fs 20 push-ups

June 25, 2013 @ 2:00 AM

75. Bill H wrote:
275#, 9:15. Good start to Fairfax!

June 25, 2013 @ 2:16 AM

76. Norm wrote:
Dropping in to CFR for a WOD...

FS: 205x5

WOD: 10:15 as rx'd

June 25, 2013 @ 2:29 AM

77. VH wrote:
FS: 185#x5
12:13 as rx

June 25, 2013 @ 2:49 AM

78. Charlie wrote:
205#
9:11

June 25, 2013 @ 2:54 AM

79. Harry K wrote:
205, 10:06 rx

June 25, 2013 @ 3:05 AM

80. Justin G wrote:
135 10:17

June 25, 2013 @ 3:08 AM

81. Joanna S wrote:
105# (125#, F after 1 rep and then I was pooped and 115# F after 2 reps)

11:09

June 25, 2013 @ 3:33 AM

82. Ross V wrote:
255; 8:54 Rx

June 25, 2013 @ 3:55 AM

83. Adam C. wrote:
235# x 5 PR (by 10#)
255# x 1 PR (by 5#)

METCON: 9:39 rx'd

June 25, 2013 @ 4:23 AM

84. Stacy wrote:
103# 5RM
metcon: 10:05 rx'd

June 25, 2013 @ 4:34 AM

85. Joe B wrote:
Home WOD:
1 mile run
25 rounds of:
5 pull-ups
10 push-ups
15 sit-ups
Then, 1 mile run

June 25, 2013 @ 3:01 PM

86. Marjorie wrote:
133# 5RM (PR)
metcon: 14:36 rx'd

June 25, 2013 @ 3:09 PM

87. Caroline wrote:
145# on FS

8:30ish rx'd

June 25, 2013 @ 4:35 PM

88. Gabby M wrote:
75# on front

9:08 with 20#

June 25, 2013 @ 8:07 PM

89. DaveL wrote:
5x135 (back sore - tweaked it on Sunday); Metcon - 8:20 (40# DB - don't have a 45!)

June 25, 2013 @ 11:57 PM

90. Mary Kacic wrote:
115#
Metcon: 8:05 RX

June 26, 2013 @ 2:33 AM

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