Aug 09 2016

August 9, 2016

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

Tuesday 160809

“Double Duel” by DB

6min AMRAP:
-Row 1000m MRX Row 800m
-Max Reps Squat Cleans 115/80 RX+ 155/105 MRX 95/65
Rest 3min
6min AMRAP:
-Run 800m MRX Run 600m
-Max Reps Hang Squat Cleans 115/80 RX+ 155/105 MRX 95/65
**Athletes can start with either the Row or Run AMRAP then switch.

Post rounds and reps to responses.

DSC_1356

34 responses so far

34 Responses to “August 9, 2016”

  1. Jeremy Fon 09 Aug 2016 at 6:07 am

    Srrength: 1RM front squat – worked up to 295#
    *
    1st AMRAP Rx+ (155#) row + squat clean
    16 reps
    *
    2nd AMRAP – did what J.Stone did
    50 cal on Assault bike
    Max hang squat clean w/ 155
    Only did 1 rep of hang squat clean. Calories pretty much took me the whole time. Should have known better than to follow Jason’s rxd :)

  2. Chadon 09 Aug 2016 at 6:39 am

    Strength: worked up to 325lbs (10lb pr) went for 335 and lost it as I tried to come up oh well it’ll be mine soon

    WOD as RX+ W/155lbs

    1st amrap- row /squat cleans

    16 reps

    2nd amrap- run/hang squat cleans

    17reps

    Total of 33 reps

    Legs were straight jello after first amrap

  3. J Stoneon 09 Aug 2016 at 7:09 am

    Front squat up to 235#
    Wod 115# / row = 22 squat cleans
    Wod 115# / 50 cal bike = 23 hang squat cleans

  4. Allieon 09 Aug 2016 at 7:19 am

    Front Squat up to 170# (PR)

    Wod Rx’d
    Row: 14 Squat Cleans
    Run: 11 HSC

  5. Kevin Fathon 09 Aug 2016 at 7:30 am

    Front Squat: Up to 250# (5# PR)

    WOD as Rx+:
    9 HPC + 3 PC = 12 reps

    25 V-Ups
    40 Bulgarian Squats

  6. Kevin Fathon 09 Aug 2016 at 7:32 am

    Whoops. 9 HPC + 5 PC = 14 reps. Still not a good score

  7. Zaneon 09 Aug 2016 at 7:37 am

    strength: 315(pr)

    wod rx’d: 20 hpc, 14 squat clean. Looked at the bar for a while on this one.

    Core Development: pancakes, eggs, and sausage.

  8. Alion 09 Aug 2016 at 7:39 am

    Front Sq
    Up to 165#, failed 175# (180# is PR). Mentally didn’t have it
    WOD RX’d
    Row/Sq Cleans – 11
    Run/Hang Sq Cl – 10
    25 anchored sit-ups
    Only 20 Bulgarian Split Sq
    Literally died a little bit today.

  9. angieon 09 Aug 2016 at 8:14 am

    Nice job on your front squat PR Chad!!

    Front Squats up to 155#

    WOD modified (1000m row, 800m run 65#cleans)
    Row/Sq clean = 10 reps
    Run/Hang Sq clean = 7 reps

    20 Bulgarian split squats per leg w/8# DB’s
    25 anchored sit-ups

  10. Bon 09 Aug 2016 at 8:43 am

    Front Squats up to 175#

    WOD as Rx’d+ w/ 105#

    Row/Squat Clean = 16 reps
    Run/Hang Squat Clean = 18 Reps
    Total = 34 Reps

    It all felt slow and hard this morning! :(

  11. andyon 09 Aug 2016 at 10:57 am

    I have 2 tickets for Cold Play. They are in the ONEOK Lounge. Great seats. Paid $186.50 per ticket. Will sell for the same. If you have an interest, please message me 9188532868. Andy

  12. Meredithon 09 Aug 2016 at 12:12 pm

    Front squat
    Up to 190# (5# PR) failed 200#
    Wod rx+
    Row w/ squat cleans – 15
    Run w/ hang squat cleans – 19
    Total= 34 reps

  13. CoachDBon 09 Aug 2016 at 12:27 pm

    Stephanie is one bad CF Jenks CFer! When it comes to weightlifting or a WOD count on full intensity from her!
    I wanted to also congratulate everyone on their PRs over the last couple of weeks. Keep it up and giving all you have on these 1 RMs. It will truly help you get better as we go into our next strength cycle/linear progression.

    Physical Therapy/knee /quad development
    Airdyne Bike 50cal
    Banded walks and AB/AD-duction drills
    Bosu Ball Squats
    Left Leg Box Pistols to 20” box

    Front Squat Max = 185lbs – I will take it for a start – Way to Smoke me Meredith, Awesome

    6min AMRAP: 1000m Row 3:54 and 12 Squat Cleans at 95lbs

    6min AMRAP 1.5mile Airdyne Bike 4:04 and 14 Hang Squat Cleans at 95lbs

    30 V-Ups and 15 each leg Bulgarian split Squats no weight.

  14. Melissaon 09 Aug 2016 at 1:04 pm

    Front squat 165# (175# is my pr)
    WOD rx
    Run- 10
    Row- 6
    Total= 16

  15. Melissaon 09 Aug 2016 at 1:05 pm

    Spent so much time trying to put on my belt.

  16. Ronon 09 Aug 2016 at 1:06 pm

    Front squat 255#

    WOD rx
    20 HSC
    8 SC

  17. Maxon 09 Aug 2016 at 1:42 pm

    Front Squat:
    5@155#
    5@225#
    3@275#
    1@325#
    1@355#
    1@385#
    1@405#(close but fail)

    Wod RX+ @155#

    Run: 21
    Row: 14

    Total: 35

  18. Breckon 09 Aug 2016 at 1:53 pm

    Front Squat
    5@155#
    3@205#
    2@225#
    2@255#
    1@285#
    1@315#
    Failed@325#

    WOD
    Rx+
    Run: 3:15/Hang Squat Cleans=29
    Row: 3:53/Squat Cleans=12
    Total=41

  19. JCon 09 Aug 2016 at 2:18 pm

    Strength up to 235#

    WOD Rx –

    Run + hang squat clean = 18
    Row + squat clean = 12

  20. Hodgieon 09 Aug 2016 at 2:59 pm

    front squat up to 280# (15# pr)
    Wod rx’d
    run: 18 hsc
    row: 13 squat clean

  21. Justin Burnson 09 Aug 2016 at 3:11 pm

    Strength:
    5@135
    3@175
    2@205
    1@225
    1@255
    1@275
    1@295
    1@315
    1@335 (10lb pr)

    WOD w/155

    Came off rower at 2:06 remaining
    12 reps

    Came off run at 2:34
    21 reps

    Total:33

  22. Dusty R.on 09 Aug 2016 at 4:58 pm

    Max FS 265# PR
    1st AMRAP 1000m row
    16 power squat cleans

    2nd AMRAP 800m run
    12 Hang Squat cleans

  23. Dominicon 09 Aug 2016 at 6:06 pm

    FS
    1 @ 225, 255, 275, 285, 290, 300 (10 lb PR)
    WOD rx+ with rows each round – 12/15 = 27 reps

  24. Callion 09 Aug 2016 at 6:35 pm

    Front squat w/Jenn: #225 (5lb PR), #235(f)
    WOD @80#
    Run- 25 hsc
    Row- 15 sc

    Total=35reps

    Core work- completed

  25. Callion 09 Aug 2016 at 6:39 pm

    40reps. I suck at counting

  26. Georgieon 09 Aug 2016 at 6:56 pm

    Front squat up to 155# (5# pr for big bird over here, f@160#)
    Wod as rxd
    Row/squat clean: 15 reps
    Run/hsc: 20 reps
    Total: 35 reps
    Core
    Amazing PRs again today! Go mere bear!!

  27. Jenniferon 09 Aug 2016 at 7:48 pm

    Front Squat up to 195 lbs
    Strong work today, Calli!

    WOD RX+
    Run/Hang Squat Clean = 29 reps
    Row/Squat Clean = 10 reps
    Total = 39 reps

  28. Jessicaon 09 Aug 2016 at 8:17 pm

    Front squats
    Up to 165(PR!) failed 170#
    WOD rx’d
    Row/squat cleans-9
    Run/hang squat cleans-18
    Total=27

  29. Karinon 09 Aug 2016 at 9:33 pm

    Front squat up to 135
    Wod: 800m row, 14 SQ at 75
    Run 400m run, row 400
    4 HSC at 75
    25 v ups

  30. Blockeron 09 Aug 2016 at 10:01 pm

    Beast Meredith!!!

  31. Jordanon 09 Aug 2016 at 10:16 pm

    Front squat:
    5@135 twice
    5@ 225
    3@ 275
    2@ 315
    1@335
    1@365
    1@385 (tied PR)
    1@395 (failed :/)
    WOD RX+
    HSC 18
    SC 16
    Total: 34

  32. Kevinon 09 Aug 2016 at 11:49 pm

    Strength up to 275#

    Wod RX
    #1
    1000m row
    Squat cleans – 15

    #2
    800 m run
    HSC – 21

  33. Samantha Morganon 10 Aug 2016 at 7:13 am

    Strength: #160 (10# PR) Didn’t break parallel at 165#
    Run/HSC: 12 @ 80#
    Row/SC: 7 @ 80#

  34. Russ Riffon 10 Aug 2016 at 7:17 am

    Front squat – did not go 1rm b/c of lower back
    10min emom
    5 reps @ 155#

    Wod rx
    50cal bike 3:02 – 14 hang squat cleans
    Row 4:00 – 8 squat cleans

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