Today's WOD - 07/16

Today's WOD - 07/16

Strength - 20 min to set 1RM Overhead Squat. Compare to 5-10-13 

Metcon - 10x100m Sprints. Each sprint starts every 60 seconds

Core - 25 Hip extensions with 25#/15# dumbbells

 

67 comments (Add your own)

1. KDS wrote:
190# PR by 7#

17 seconds = slowest run

July 16, 2013 @ 11:49 AM

2. Mark G wrote:
155# PR

July 16, 2013 @ 12:33 PM

3. Joann wrote:
17s my fastest; must work on OH squat form - only lifted 35#

July 16, 2013 @ 1:00 PM

4. JimE wrote:
Not a good day for OHS 75#. Nothing felt right at 85#.
Failed multiple times.

Fastest Run 19s, Slowest 24s. Most 22-23s.

July 16, 2013 @ 2:08 PM

5. Jude Collins wrote:
170#, 15 sec slowest. Nice work KDS!

July 16, 2013 @ 2:08 PM

6. terri d. wrote:
73# overhead squat - PR

METCON: didn't record times...probably around 20 seconds

July 16, 2013 @ 2:22 PM

7. KDS wrote:
Um.... I meant 90#. I think I did 190# in my dreams...!

July 16, 2013 @ 2:24 PM

8. Chris Gemignani wrote:
205# PR. Felt great at 185# but then failed 205 several times before getting it. Thanks Jimmy for the coaching.

13-17 seconds on the run. Trolled KDS hard by staying 0.2 seconds ahead of her each run.

July 16, 2013 @ 2:33 PM

9. Chris P wrote:
225#
**Not a PR
(failed 245# on the way up)

July 16, 2013 @ 2:53 PM

10. Chris Gemignani wrote:
It comes down to this. It looks like tomorrow will be Jennie and my last day in Reston (we're moving to Nashville, y'all). We've loved and learned so much in our days at CFR.

From the top down, thanks JeffT and Maggie. I've been chasing JeffT for years and have only ever beaten him on _portions_ of two wods. Ugh. Not only are you perfect for each other, you've found and grown and trained and led a fantastic set of coaches.

Speaking of which, here's to all you wonderful coaches. Thanks for keeping us on time and on form. Stay awesome.

Crossfit Kids coaches, thanks for supporting and loving our kids and for welcoming Jennie into your ranks.

From the bottom up, we tip one out to our perky and cheerful 6am and 7am classes. From the bitter dark of winter to the 5am sunrises and smoggy damp of the summer we've had many mornings full of hard work and encouragement and laughs. Keep welcoming those noobs, they'll be awesome eventually.

July 16, 2013 @ 2:54 PM

11. Jay Lee wrote:
CF H Town

7 RDS for time
16 OHS
12 Ring push-ups
8 Wall climbs
25 Sit ups

32:16 rx'd

July 16, 2013 @ 3:08 PM

12. ASK wrote:
205 and a pulled hammy.

Chris and Jennie, you are awesome people who I've enjoyed getting to know. May your double unders always be smooth and your power cleans mighty. Nashville is lucky to have you.

July 16, 2013 @ 3:33 PM

13. CraigT wrote:
110# - I think I could have done 115, but in trying to get one more lift I buried a 5# plate on one side making the try an unbalanced 120😞 lesson rushing isn't good

First time trying a true sprint. I was satisfied, but about 50 m behind the 4 rabbits as they crossed the line each round.

July 16, 2013 @ 4:00 PM

14. Carrie Brown wrote:
133 - 20# PR
didn't time the runs

July 16, 2013 @ 4:06 PM

15. Ari wrote:
105# and 18

July 16, 2013 @ 4:41 PM

16. CraigF wrote:
265#
Got 300# over head 3x. Made it down the first attempt but couldnt make it back up. One day....

Good luck n Nashville Chris and Jennie. I still remember when Reston 1st oppened there were days when u were the only ones in class....

July 16, 2013 @ 4:46 PM

17. JeffR wrote:
155#

July 16, 2013 @ 4:55 PM

18. Don R wrote:
175#
11-14 sec. runs

July 16, 2013 @ 5:09 PM

19. Tau Hamilton wrote:
185# OHS PR by 25#.... 100m run 12-15secs

July 16, 2013 @ 5:25 PM

20. Makeya wrote:
97# pr by 2#. Failed at 95# once, failed at 105#, then succeeded at 97#. No metcon(work meeting), but I plan to run after work.

July 16, 2013 @ 5:39 PM

21. Bret K wrote:
165# PR
100m Run: 12-15 sec

Chris and Jennie Good Luck in Nashville, you both will be truly missed.

July 16, 2013 @ 6:04 PM

22. MiriamJ wrote:
113# OHS, not a PR, but I can't find my 5/10 record.

July 16, 2013 @ 6:40 PM

23. Steve Le wrote:
185#
16-19 sec runs

July 16, 2013 @ 6:41 PM

24. JH wrote:
105# OHS; 10# PR
RUNS: 13-16 sec

July 16, 2013 @ 9:33 PM

25. BrianE wrote:
180# OHS...Failed at 185.5#pr for me. Runs 17-25 seconds. Done at LCFR FS602.

I will say trying to do the WOD alone is a pain. Good work Everyone!

July 16, 2013 @ 9:43 PM

26. JeffT wrote:
260#. failed 270X2.

sprints complete. fastest run was the ninth one - 14 seconds - it takes a while for me to warm up

good luck in the hills Chris and Jennie!! its been a fun ride!

July 16, 2013 @ 9:48 PM

27. Joe T wrote:
175# OHS PR
12s - 17s

July 16, 2013 @ 10:30 PM

28. Nisha wrote:
OHS-73- Just couldnt get it going
Run: Slowest- 32; Fastest 24
Need improvement

July 16, 2013 @ 10:41 PM

29. Eicholtz wrote:
1RM Back Squat - 385# - felt good, went to 405, should have gone to 395. Failed 405 x 2

3 100's, all in 12, hamstring crap on 4th so I stopped.

July 16, 2013 @ 11:19 PM

30. CT wrote:
90#, 16, 21

July 16, 2013 @ 11:20 PM

31. rob m wrote:
165#
13s, 15s

July 16, 2013 @ 11:23 PM

32. Katie R. wrote:
90#

Didn't keep track of run times

July 16, 2013 @ 11:24 PM

33. Mark T wrote:
165# OHS
Fastest 11.7 round 3
Slowest 12.7 round 8
This is the fastest my sprints have been since 2007 pre-ied strike.
We're going to miss you G family!

July 16, 2013 @ 11:34 PM

34. Jason Kallivokas wrote:
185# PR (Couldn't stabilize 205#...yet)
14-16 secs each on 100m gassers

July 16, 2013 @ 11:42 PM

35. Lindsey O. wrote:
120#
17, 22

July 16, 2013 @ 11:44 PM

36. Matt Nuss wrote:
205#, 13-20sec runs

July 16, 2013 @ 11:55 PM

37. David r wrote:
215#, failed at 225(close)

July 16, 2013 @ 11:58 PM

38. Kevin G wrote:
95# (not a PR,) 19-22

July 16, 2013 @ 11:59 PM

39. Justin R wrote:
230# OHS 1RM

Failed at 235, couldn't lock out the jerk.

all run between 14-16 second.

July 17, 2013 @ 12:25 AM

40. Alan Ravy wrote:
215# 30 pound pr, however i knew it was up from last time we did 3RM and I did 185.

All but one sprint 12-15 seconds. The one was a jog 20 seconds lol.

July 17, 2013 @ 12:29 AM

41. Dan Aloma wrote:
135# ohs
16, 18

July 17, 2013 @ 12:33 AM

42. Travis G wrote:
135# PR

About 13-16 seconds on each sprint

July 17, 2013 @ 1:00 AM

43. Kristan G wrote:
no sweet spot tonight!

#105

squated ok with 125 but failed; dumped it backward on the way up... :(

July 17, 2013 @ 1:04 AM

44. SeanV wrote:
185# "post op" PR

12-15 on the runs, took it easy on the starts.

July 17, 2013 @ 1:21 AM

45. lee wrote:
235 - felt strong, could have gone higher but ran out of time

July 17, 2013 @ 1:42 AM

46. Steph wrote:
68#

runs 17 - 22 seconds

July 17, 2013 @ 1:46 AM

47. Scott T wrote:
Chris G: One last battle tomorrow morning! (I hope--I'll be there).

190#
15 secs

July 17, 2013 @ 1:59 AM

48. Marjorie wrote:
103 PR

July 17, 2013 @ 2:06 AM

49. Woody wrote:
155#, failed 165#, slowest 17 sec

Chris and Jennie... All the best, it's been great getting to know you both. Your smiles and positive attitudes are infectious and will be missed by all of us. Best wishes to the G family!

July 17, 2013 @ 2:11 AM

50. Amy c wrote:
88# pr, up 15#

July 17, 2013 @ 2:26 AM

51. Bobby wrote:
175# pr by 10. Slowly getting better.

No idea how I did on the runs

July 17, 2013 @ 2:59 AM

52. bround wrote:
93# no PR, felt it in elbow so backed off.
15-17 sec sprints

July 17, 2013 @ 3:00 AM

53. Adam C. wrote:
205#PR at 20 min

July 17, 2013 @ 3:07 AM

54. SBJ wrote:
135 - not a pr - was real pissed with this result

July 17, 2013 @ 3:15 AM

55. Alan J wrote:
175# PR by 20#

July 17, 2013 @ 3:30 AM

56. Caroline wrote:
125# - not a pr...wasn't feeling it today.

we didn't track our time on our runs

July 17, 2013 @ 3:43 AM

57. Kirk wrote:
235# PR
It's sad that the limiting factor for my OHS is the neck jerk...

Hip extensions with 25# dumbell

July 17, 2013 @ 3:48 AM

58. VH wrote:
185#
Last PR was 200#

Best Time: 12 seconds
Worst Time 16.5 seconds.

July 17, 2013 @ 4:04 AM

59. Ross V wrote:
235

July 17, 2013 @ 4:22 AM

60. BStone wrote:
225# (PR)
Fastest: 12s
Slowest: 25s
Skipped 2 runs

July 17, 2013 @ 4:31 AM

61. dinaw wrote:
105 PR by 5#
14sec - 22 sec

July 17, 2013 @ 12:24 PM

62. Aimee wrote:
90# PR by 10# (PR'd my behind the neck jerk too.)

mostly 16 and 17 seconds

July 17, 2013 @ 1:28 PM

63. Joe H wrote:
135# OHS, matched previous PR.

July 17, 2013 @ 3:08 PM

64. Ingy wrote:
115#, most OHS weight since surgery. Gotta keep working on the flexibility.

11-14 sec sprints.

July 17, 2013 @ 9:16 PM

65. Lauren Hark wrote:
75# overhead squat 1RM PR!

July 17, 2013 @ 9:44 PM

66. thavy wrote:
63#, 18 sec fastest, 20 sec slowest

July 18, 2013 @ 3:26 AM

67. Brett S. wrote:
210# PR

July 29, 2013 @ 2:30 PM

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