Dec 09 2015

December 9, 2015

Published by at 12:01 am under Workout of the Day (WOD)

Wednesday 151209

E6MOM for 5 TEST Events

800m Sprint/Run for time

1000m Row for time

50 Back Squats from floor bodyweight men / 70% bodyweight women for time

100 KBS 70/55 or 55/35 or 45/25 for time

Build up to a Max Snatch (squat or power)

**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.

**Can prep bar in between E6MOM but cannot start until next E6MOM begins

*Score is finish time for each event or max reps in 6min time cap

Post results for each test to responses.

OH Plate Carry

31 responses so far

31 Responses to “December 9, 2015”

  1. Bon 09 Dec 2015 at 7:11 am

    Garage WOD
    50 KB swings (35#)
    2000m row
    50 KB swings

  2. Jeremy Fon 09 Dec 2015 at 8:53 am

    #1: 1000 m row – 3:25
    #2: Max snatch – 165# (failed 190#)
    #3: 50 body weight back squats from ground (BW 245#) – 245# for 31 reps (15/6/10) in 6 minutes
    (Many substandard depth should have scaled to a lower weight)
    #4: 800 m run – 5:40
    #5: 100 KBs – 70#, completed 76 reps in 6 minutes

  3. Danon 09 Dec 2015 at 9:32 am

    Nice glamour shot photo Tara

    Snatch 145# failed 155 x 3
    800 3:33
    KB swings 45# 85 reps
    1000 m row 4:27
    back squats at 135 (75% BW) 33 reps

  4. Hankon 09 Dec 2015 at 9:32 am

    I don’t think it matters what order you go in. It all hurts so good.

    1 – snatch (175# I must have failed this load 10 times before I got it with 3 seconds to spare, guess I won’t hit a PR)
    2 – Run (3:01)
    3 – Back Squat w/ 205# (completed 40 reps)
    4 – Row (3:43)
    5 – KB w/ 70# (82 reps completed)

  5. Angieon 09 Dec 2015 at 10:00 am

    1 – 800 m run = 4:42
    2 – 1RM snatch = 95#
    3 – 50 back squats @ 85# (not Rx) = 4:42
    4 – 1000m row = 4:56.1
    5 – 100 KBS @ 25# = 5:13

    WOW!

  6. Nicole Bon 09 Dec 2015 at 11:54 am

    BRUTAL!!

    WOD as Rx’d
    1) 800m Run- 3:05
    2) 100 KBS w/ 35lb- 3:54
    3) 50 BS w/ 95lb- 3:43
    4) 1000m Row- 4:40 (couldn’t suck it up!)
    5) Power Snatch- up to 105- 115(failed x2)

    Great work, 9:30!! So glad you came in Natalie :)

  7. CoachDBon 09 Dec 2015 at 12:01 pm

    Love this pic. Nothing like shoulder development being displayed by the Beautiful and STRONG women of CF Jenks! Get some!!!

    This was tuff/tough. At least for me by the time I got to my back squats I was smoked. I believe I could have got all 50 but got mentally weak and let my extra 10lbs of weight gain get in my head on the bar.
    Like I tell most people, most of CrossFit is all mental and I checked out mentally. Hopefully I grew mentally from this though.
    Good luck and MENTAL TOUGHNESS to all that take this on.

    WOD results in order performed:
    800m Run = 2:59

    1000m Row = 3:50

    Squat Snatch = 95-115-135-155-165-175(fail)

    KBS at 55lbs = 5:01

    Back Squat at 185lbs = 39reps

  8. Allieon 09 Dec 2015 at 12:08 pm

    WOD as Rx’d w/ 35# KB and 95# Back Squats
    Run: 3:11
    KBS: 4:11
    Back Squats: 5:28
    Snatch: 90#, f 100
    Row: 4:26.7

    Tough one mentally! LBS set in on the snatch and couldn’t get it together!

  9. Breckon 09 Dec 2015 at 2:02 pm

    39/5’7″/170

    #1-Max Squat Snatch=220# (PR thanks to my beautiful wife for telling me to do 220 instead of the 215 I was going to attempt.)
    #2-800 Meter Run=2:41
    #3-50 Back Squats (175#)=3:22 (unbroken)
    #4-1000 Meter Row=3:53.5
    #5-100 KBS (55#)=5:23

  10. michelleon 09 Dec 2015 at 2:28 pm

    800m run – 3:37
    KB @35# – 5:08
    Back squats @110# – got thru 40
    Snatch max – 110#
    1000m row – 4:18.8

  11. michelleon 09 Dec 2015 at 2:32 pm

    Great pic, ladies! Strong hotties!

  12. Georgieon 09 Dec 2015 at 3:17 pm

    800m run:2:52
    100 kbs w 45#:4:48
    50 bs w 95#: 43 (death after Monday)
    Snatch: 75-85-95- 100(f)
    1000m row: 4:08

  13. Sydney S.on 09 Dec 2015 at 5:33 pm

    800m run- 2:37
    1000m row- 3:57
    50 back squats w/95#- 3:00 (unbroken)
    100 KBS w/35#- 4:28
    30 strict pull-ups- 5:55

  14. Mitchellon 09 Dec 2015 at 6:37 pm

    Snatch: 185#
    Run: 2:58
    BS @ 140: 5:33
    KB @ 55: 5:53
    Row: 5:31

  15. Maxon 09 Dec 2015 at 6:40 pm

    Row 3:36
    Run 3:35
    KB 70 – completed 5:40
    Snatch – 185-205-225
    Squats – 185# front squat (at .8 BW per DB) completed 5:55

  16. Danaon 09 Dec 2015 at 6:43 pm

    Snatch 95
    Run 3:35
    Kb 45# 5:30
    Back squats 95# 5:40
    1000m Row 4:40 (went slow)

  17. TSon 09 Dec 2015 at 6:53 pm

    KB @55 – 4:45
    Squat Snatch – 185
    Squats @190 – 5:45, ruined my day
    Row – 5:45, started about a min late…thanks squats
    800m slow trot – 4:45

  18. Benon 09 Dec 2015 at 7:07 pm

    Row: 3:27:5
    Snatch: 195#
    Run: 3:09
    KB: 5:48
    BS (195#): 13

  19. KSon 09 Dec 2015 at 7:28 pm

    800m 4:12
    100kbs 35# 2:30
    Power snatch PR 125#
    1000m 4:19
    Back squat 125# 55

  20. Shawn C.on 09 Dec 2015 at 7:31 pm

    Snatch: 165 pr
    Run: 3:00
    BS @ 170: 5:30
    KB @ 55: 5:58
    Row: 4:42

  21. JCon 09 Dec 2015 at 7:51 pm

    KB (55#): 5:49
    Run: 3:31
    Snatch: 145lb
    Squat @ 75% (135lbs): 5:57
    Row: 4:31

  22. Samanthaon 09 Dec 2015 at 8:09 pm

    600m run in 4 min
    30 back squat 65#
    675m row in 4 min
    Tried 2 squat snatches at 65#, not too easy on the back. Called it a day.

  23. Royceon 09 Dec 2015 at 8:18 pm

    Crossfit Evansville (open gym)
    6 min Max Snatch = 165# failed 175# twice
    800m run = 2:56
    100 KB = 5:28 (55lb)
    1000m row = 3:34
    Back Squat = 10@185# (body weight is 205# completely lost it mentally)

  24. Lindaon 09 Dec 2015 at 9:07 pm

    Couldn’t make it to Jenks today so did this at home:

    Strict Press:
    10 @ 40#
    7 @ 50#
    5 @ 55#
    3 @ 55#
    1 @ 65#

    8 rds:

    400M Run
    200M walk with 20# dumbbells

    (didn’t time)

    Great job on your squat snatch PR!

  25. Lindaon 09 Dec 2015 at 9:07 pm

    Couldn’t make it to Jenks today so did this at home:

    Strict Press:
    10 @ 40#
    7 @ 50#
    5 @ 55#
    3 @ 55#
    1 @ 65#

    8 rds:

    400M Run
    200M walk with 20# dumbbells

    (didn’t time)

    Great job on your squat snatch PR!

  26. Jessicaon 09 Dec 2015 at 9:35 pm

    Squat Snatch
    up to 125#, failed 130×2
    800m run=3:38
    100KB w/35#=5:25
    1000m row=5:08…sooo slow!
    50 backsquats @80#=5:19

  27. Connor B.on 09 Dec 2015 at 9:41 pm

    800m run – 3:12
    1000m row – 3:31.1
    50 back squats w/135# – 4:48 (70% bw)
    100 KBS w/55#- 4:38

    3x:
    15 hip extensions
    15 GHD Sit-ups

  28. Toby Son 09 Dec 2015 at 9:46 pm

    800 run: 2:36
    1000 row: 3:58
    Max snatch: 135, failed @ 140 twice
    Squats @ 155: 32 reps
    55# KBS: 75 reps

  29. Jamieon 09 Dec 2015 at 10:01 pm

    Snatch-115-120-125-130(F) multiple times
    Row- 4:25
    KBS @ 35# 5:15
    Run- 4:51
    Back Squat @85# (meant to do 95#)- 55 reps in 6 min

  30. Lindaon 09 Dec 2015 at 11:07 pm

    This is a great picture!!!

  31. Brian Blockeron 09 Dec 2015 at 11:55 pm

    800m run: 2:44
    Snatch: 155# (ties PR)
    Row: 4:07 (started late, averaged 1:55ish)
    KBS: 70 @ 45#
    Squat: error

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