Jan 02 2018

January 2, 2018

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

Tuesday 180102

For Time:
-400m Run
-20 KBS 55/35# RX+ 70/55# MRX 45/25#
-20 Goblet Squats
-10 KBS
-10 Goblet Squats
-200m Run
-5 KBS
-5 Goblet Squats

Post time to responses.

DSC_0551

31 responses so far

31 Responses to “January 2, 2018”

  1. Angieon 02 Jan 2018 at 7:41 am

    5k row
    25:10

  2. J Stoneon 02 Jan 2018 at 8:27 am

    B Squats
    All sets with 8 reps x 165

    WOD rxd with bike
    4:45

  3. Melanieon 02 Jan 2018 at 11:56 am

    Back squat
    8 @ 85
    5 @ 105
    3 @ 125
    2@ 135 PR
    1@ 145 PR
    1@ 155 PR
    Failed 1@ 165

    Wod rxd with rows
    5:36

  4. Sydney S.on 02 Jan 2018 at 12:04 pm

    Back Squats
    8@105
    5@125
    3@145
    1@155
    1@165
    1@175
    Failed 1@185

    WOD as rx’d w/assault bike
    5:42

  5. OkieDBon 02 Jan 2018 at 12:15 pm

    Dan and Max, two legit CFJ athletes that keep me honest, inspire, and help me fight to get back to where they are!
    Had to make sure I conducted today’s training as I will have to take a few days off for some tests, but glad I did and it felt good.
    Not ready to max on a BS, but did hit 5×5 BS at 155lbs and felt good. To scared to put bar directly on neck/back so used a manta ray.
    WOD RXd with Row = 5:55 wanted unbroken but set the KB down on set of 20 Goblets
    Then 30 Reverse hypers at 70lbs

  6. Stephen H.on 02 Jan 2018 at 1:00 pm

    Back Squats
    **Participated-sort of**

    WOD Rx+ w/ row=5:29

  7. Jimon 02 Jan 2018 at 2:09 pm

    Back squats:
    8@185#
    5@225#
    3@245#
    1@275#
    Failed twice at 300#

    WOD w/row & 55# kb
    6:16

    30 ghd sit-ups
    30 hip extensions
    1:30 high plank hold

  8. Ryan Alonsoon 02 Jan 2018 at 2:26 pm

    Back Squats:
    Participated – didn’t try for a new 1RM

    WOD w/ row & 45# KB

    5:17 I believe…

    fun class!

  9. Nikkion 02 Jan 2018 at 2:28 pm

    Back squat
    8 @ 85
    5 @ 105
    3 @ 135
    2@ 155
    1@ 185
    1@ 205 PR
    Failed 1@ 215

    WOD RX w/rows
    5:59

  10. Maxon 02 Jan 2018 at 2:42 pm

    Thanks for the kind words Okie, looking forward to seeing you back in the gym

    Strength:

    445# knees finally cooperating, felt fine, more in the tank!

    WOD Rx:
    4:14 unbroken

  11. Hodgieon 02 Jan 2018 at 2:44 pm

    Strength:
    355# (30# pr)
    wod rx
    4:58

  12. Danon 02 Jan 2018 at 2:59 pm

    BS to 245#

    WOD RXD
    7:12

  13. Breckon 02 Jan 2018 at 2:59 pm

    Back Squats
    5@135#
    3@185#
    3@225#
    2@285#
    1@315#
    1@365#
    Failed@375#

    WOD
    Rx+ with row
    Everything unbroken
    Time: 5:03

  14. Melissaon 02 Jan 2018 at 3:56 pm

    Did 8 reps for each
    65-65-75-75-75-75-75

    Wod with 20#
    6:50

  15. Nick Kon 02 Jan 2018 at 4:36 pm

    Back squat
    345 (pr)
    Wod RX (row)
    4:22

  16. TSon 02 Jan 2018 at 5:38 pm

    Squat
    5@185-3@225-3@275-2@300-1@315-335-350(tie PR)-360(f)
    WOD rx – 4:44

  17. TSon 02 Jan 2018 at 5:39 pm

    *w/ row
    All done @ Bixby

  18. Mike F.on 02 Jan 2018 at 6:27 pm

    Strength back squat
    1@345
    Fail 375
    Wod rx with running
    Time=6:34

  19. Meredithon 02 Jan 2018 at 7:48 pm

    Back squat
    1@250# (25# pr!)
    Thanks for the encouragement Shan!
    Wod rx w/ row
    4:56

  20. Stephon 02 Jan 2018 at 7:50 pm

    Back Squat
    Up to 235# – heaviest since my injection in the knee. Felt some discomfort so shut it down at that weight

    WOD Rx w/row
    5:18

  21. Chad Warrenon 02 Jan 2018 at 8:17 pm

    Back squats
    1@415 10lb pr

    Wod RX+ w/row
    4:32

    All unbroken and didn’t set down

    Then KO test wod with the one and only Meredith that was fun and deceiving

  22. Dennison 02 Jan 2018 at 9:03 pm

    Back squats:
    8@155
    5@205
    3@245
    2@295
    1@335
    2@295
    8@155

    WOD:
    Row,55kb
    7:06

  23. Jessicaon 02 Jan 2018 at 9:14 pm

    Still on hatch squat program for another couple weeks then I will do max out..
    Week 9 day 1
    Back squats
    5@115
    3@135
    2@150
    2@170
    1@180
    Front squats
    5@110
    4@130
    4@135
    4@145
    WOD rx’d w/row
    5:43

    Came back in evening and did fridays WOD since I will be resting that day before KO this weekend..
    “Francy” w/row/bike/row
    400m row
    21 thrusters@65#
    21 pull ups
    1k assault bike
    15OHS
    15t2b
    400m row
    9 thrusters
    9 OHS
    9 t2b
    9 pull ups
    Time= 11:10
    Would love to repeat this on a warm day and run instead of bike and second row!
    Thanks Shan for the tips on rowing after! I’ll keep practicing..it’s a no wonder why my back always hurts!

  24. Kevin Fathon 02 Jan 2018 at 9:21 pm

    Can do air squats with minimal discomfort in my left knee but not worth attempting heavy back squats so I did tomorrow’s workout instead:

    Strength: Max Shoulder Press
    Up to 155#; Failed 185# & 180#

    6min AMRAP w/75#
    6 Hang Muscle Clean
    12 Shoulder Press
    6 T2B

    3 rounds + 11 Shoulder Presses

  25. Connor B.on 02 Jan 2018 at 9:48 pm

    BS to 235#

    WOD As
    Rx’d+ w/ row
    6:10

    30 GHD’s w/ 14# wb

  26. Blockeron 02 Jan 2018 at 10:22 pm

    Sick day

  27. Jordan W.on 02 Jan 2018 at 10:53 pm

    Built up to 335 on FS
    WOD RX with assault bike: 4:18

  28. Kevinon 02 Jan 2018 at 11:12 pm

    Strength up to 305#

    Wod RX (Run)
    5:10

  29. Grosson 03 Jan 2018 at 2:23 am

    Back Squat
    395# – 40# PR

    WOD w/ Run, Rx’d
    6:06

  30. Marissa Dvorakon 03 Jan 2018 at 8:31 am

    Back Squat:
    1 @ 215
    1 @ 220
    Failed 225 twice :(

    WOD: RX+ with Row & 55# – 5:37 #Ouch

  31. Rayuson 03 Jan 2018 at 10:06 pm

    BS up to 315-335f
    Wod w/ row, 80#kb
    7:32

Trackback URI | Comments RSS

Leave a Reply