Oct 12 2016

October 12, 2016

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

Wednesday 161012

3min AMRAP:
7 One Leg Deadlifts (Left) 135/95 RX+ 165/115 MRX 115/75lbs
-21 Double unders
7 One Leg Deadlifts (Right) 135/95 RX+ 165/115 MRX 115/75lbs
-21 Double unders
Rest 2 Minute
3min AMRAP:
-500m Row MRX 400m Row
-Max Reps Deadlifts 135/95 RX+ 165/115 MRX 115/75lbs
Rest 2 Minute
3min AMRAP:
7 One Leg Deadlifts (Left)
-14 Anchored Ab-mat sit-ups
7 One Leg Deadlifts (Right)
-14 Anchored Ab-mat sit-ups
**Athlete can choose order of AMRAPS**

Post rounds and reps for each AMRAP to responses.

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24 responses so far

24 Responses to “October 12, 2016”

  1. Paulon 12 Oct 2016 at 6:14 am

    Strength – Deadlift
    10@65% = 195
    7@70% = 215
    6@75% = 225
    5@80% = 245
    3@85% = 265

    WOD with 135# and did regular Deadlifts in this order.
    WOD 2 – 500m row with max deadlifts-14
    WOD 1 – 1 round plus 30 reps
    WOD 3 – 1 round plus 25 reps

    My back isn’t as strong yet to do the one legged deadlifts. Good job 5am

  2. Kevin Fathon 12 Oct 2016 at 6:22 am

    Strength: Deadlift
    10@225
    7@245
    6@265
    5@280
    3@300

    WOD as Rx’d:
    1) 1 round + 1 DL
    3) 1 round + 4 DL
    2) 20 DL

  3. Justin Lon 12 Oct 2016 at 7:07 am

    10@265
    7@285
    6@305
    5@325
    3@345

    Wod as Rx’d:
    1) 1 + 7 OLDL’s
    3) 1 + 7 OLDL’s
    2) 22 DL’s

  4. angieon 12 Oct 2016 at 8:09 am

    Deadlifts:
    10 @ 135
    7 @ 165
    6 @ 215
    5 @ 225
    3 @ 230
    Obviously screwed up the percentages here. 😉

    WODs in order as written, MRx

    WOD 1: 1 rd + 7 DL + 17DU = 80 reps

    WOD 2: 26 reps

    WOD 3: 1 rd + 7 DL + 14SU = 63 reps

  5. Justin Lon 12 Oct 2016 at 8:11 am

    My wife is selling a pair of size 8 Nike Metcon 1’s for $75. She only wore a couple times. She bought some nano’s that she likes better. Text/call 405-693-9458 if interested.

  6. Bon 12 Oct 2016 at 9:14 am

    Deadlifts
    10 @ 195#
    7 @ 210#
    6 @ 225#
    5 @ 240#
    3 @ 255#

    WOD as rx’d (did have to put my opposite leg down during the one legged DL sets sometimes to help with the balance)

    WOD #1 – 1 round + 21 DU + 2 one legged DL
    WOD #2 – 35 reps
    WOD #3 – 1 round + 14 sit-ups

  7. CoachDBon 12 Oct 2016 at 9:27 am

    Taylor and Nick are getting after it, via the CF Jenks method! Oh yea. Great job on the WOD so far CF Jenks. Keep after it lunch and afternoon battle groups!
    Deadlifts
    10@275
    7@305
    6@325
    5@345
    3@375
    WOD RXd = 1rd +35reps – 24 reps – 1rd +8reps (did in order listed 1-2-3)
    Remember those CF ten recognized fitness domains.

  8. Royceon 12 Oct 2016 at 11:12 am

    CrossFit Hotel
    6 rds for time:
    400m (treadmill)
    10 strict pull-ups
    15 dumbbell deadlifts (100lbs)
    10 push-ups
    15 air squats
    31:01

  9. JCon 12 Oct 2016 at 11:12 am

    Deadlifts
    10 @ 225#
    7 @ 245#
    6 @ 265#
    5 @ 285#
    3 @ 305#

    WOD Rx — wobbly on some OLDLs

    #1 = 1 round + 35 reps
    #2 = 34 reps
    #3 = 1 round + 18 reps

  10. Dieneron 12 Oct 2016 at 11:43 am

    Deadlifts up to 3 @ 305#

    135#
    Wod3: 1 rd + 7 DL + 3 sit-ups
    Wod1: 1 rd + 6 DL
    Wod2: 16 reps (disappointing)

    Right leg DLs prob not truely rxd (non-dominant leg)

  11. Callion 12 Oct 2016 at 1:25 pm

    DL: 185, 200, 215, 230, 250

    Wod w/95
    2rnds + 3 L leg DL
    32 DL’S
    3rnds even

  12. Maxon 12 Oct 2016 at 1:28 pm

    Deadlifts:
    10 @ 265
    7 @ 315
    6 @ 345
    5 @ 375
    3 @ 405

    WOD 1: (1) DL/DU = 2 rounds + 7 DL
    WOD 2: (3) DL/Situp = 2 rounds
    WOD 3: (2) 500m/DL = 23

  13. georgieon 12 Oct 2016 at 2:48 pm

    deadlifts
    10@175
    7@190
    6@205
    5@215
    3@230

    wod as rxd
    1: 1 round + 2 dubs (1 rd + 37 reps)
    2: 40 deadlifts
    3: 1 round + 7 dl (1 rd + 28 reps)
    right legged dl’s were dodgy with weak ankle, tapped the ground on a few reps w other foot!

  14. Jessicaon 12 Oct 2016 at 4:28 pm

    Deadlifts
    10@125
    7@145
    6@155
    5@175
    3@195
    WOD rx’s
    1. 1 rd+7DL on right leg+12DU’s
    2. 22 deadlifts..didn’t have much time left!
    3. 1 rd+7DL on right leg+9 sit ups

  15. Connor B.on 12 Oct 2016 at 4:32 pm

    WOD
    As Rx’d:

    Round 1: 2 rounds + 15 reps
    #2 = 50 reps
    #3 = 1 round + 10 reps

  16. R. Alonsoon 12 Oct 2016 at 4:51 pm

    Strength:
    Worked up to 315 or 320 (can’t remember) with The Machine

    Round 1: 2 full rounds (did the AMRAP with the abmats first)
    Round 2: Row – got through 26 Deadlifts
    Round 3: 1 full round + 7 one-leg DL + 21 DU’s + 3 one-leg DL

    mod: 115#

    fun stuff!!

  17. Jeremy Fon 12 Oct 2016 at 5:43 pm

    DL: 10@305; 7@330; 6@355; 5@380; 3@405
    *
    WODs rx’d
    1st: 500 m row + max DL : 37 reps
    2nd: 1 leg DL + sit-ups: 1 rd + 7 rt DL + 14 su + 7 lt DL
    3rd: dl w DUs: 1rd + 7 lt DL

  18. Allieon 12 Oct 2016 at 5:46 pm

    Deadlift
    10@185, 7@200, 6@215, 5@230, 3@245

    500m row/DL: 35

    DU WOD: 1 round + 7 DL + 6 DU

    Sit-Up WOD: 1 round + 7 DU + 3 sit ups

  19. Shawn C.on 12 Oct 2016 at 5:52 pm

    DL
    Up to 2 @ 315#

    Wod. Rx’d.
    1) 2 rounds
    2) 20 reps
    3) 1 round + 4 reps

  20. Toby Son 12 Oct 2016 at 6:18 pm

    Deadlift: 235/255/275/295/315

    Wod1: 1 rd + 7/21/7/3
    Wod2: 19 DL (unbroken)
    Wod3: 1 rd + 7/14/7/3

  21. Zaneon 12 Oct 2016 at 6:54 pm

    Strength: fin 4 @ 405#

    Wod rx’d:
    2 rds
    30dl
    1 rd + 3 in second set of DL

    Lower back is trashed

  22. Lindaon 12 Oct 2016 at 7:45 pm

    Deadlift: last 3 w/130#

    WOD 1

    1 RD:

    14 DL w/55#, 21 Mogul Jumps, 7 right one legged dead lift, 21 mogul jumps

    WOD 2

    22 Deadlifts w/75# (added 20# to DL for this one)

    WOD 3

    Was totally brain dead and did WOD 1 again

    This rd did 7 deadlifts w/75#, 21 mogul jumps, 7 deadlifts, 21 mogul jumps, 7 deadlifts
    and 5 mogul jumps

  23. Blockeron 12 Oct 2016 at 10:00 pm

    Strength: nice and under control

    10 @ 135#
    7 @ 185#
    6 @ 215#
    5 @ 245#
    3 @ 275#

    Wods w/ 115#, no single leg

    Dubs and dl: 21 dubs short if 2 rounds
    Sit-ups and dl: 1rd + 7dl + 14 sit-ups
    Row and dl: 1:40 row then 22 dl

    Really focused on good technique and making sure I didn’t break anything. Felt good to pick up something relatively heavy!

  24. Rayuson 15 Oct 2016 at 9:15 am

    DL
    10@295
    7@325
    6@345
    5@365
    3@385

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