Grand Slam

 In WOD

Josh Bridges, Stefan Salinas, & Chris Spealler

 WOD 10/11/11

Dead Lift
5-5-3-3-1
Rest 30 Seconds after each set before performing:

Weighted Dips
5-5-3-3-3
Rest 2 Minutes before starting your next set of deadlifts

 

For Time:

800m Run

25 Deadlift (225/155)

25 Push-Ups

25 Toes To Bar

25 Shoulder To Overhead (95/65)

800m Run

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Showing 22 comments
  • Merrell
    Reply

    Down to 208 this morning. 19 pounds gone since starting Crossfit and Paleo.

  • Clint
    Reply

    It may take me a while but I’m RX’n this beast!

  • Jay
    Reply

    I like that attitude Clint, and now you’ve pushed me to do it as well. Awesome pic Stefan

  • jason
    Reply

    Merrell that is awesome. Good work. Clint and Jay….. set the bar high. It will be a late WOD for me today. I get to see the times before I start the WOD. 😉

  • Jim M
    Reply

    OUCH after 3 months off this one HURT

  • StephenW
    Reply

    Stefan Salinas, one of the badasses of CrossFit. It’s cool he’s willing to have his pic taken with those two unknowns.

  • Neal
    Reply

    Nice Work Merrell!

    Huge 6am class today. Nice work guys!

  • Neal
    Reply

    Deadlift 385×2 45# weighted ring dips

    16:41 on the metcon, 255 on Deadlift, 135 Overhead press. That workout kicked my trash

  • Sheree Pierce
    Reply

    Hated missing the crowd this morning, but it was fun at noon to see some of the ones I don’t see too often! Tough wod, but that’s what we pay for, right?
    I was 20:14 finishing. 95# deadlift, purple band assisted push-ups, knees just as high as I could get them (close to elbows!), and 53# push press.

  • Sheree Pierce
    Reply

    I know I posted. Where’d it go?

  • Miguel
    Reply

    275lbs on the DL with regular ring dips.

    20:50 with 185lb DL and 65lb on the push press. Did 95 on the 1st 10, but then dropped down.

  • BeckyR
    Reply

    that was rough! first time I have had to run 800m increments in a WOD!!! I’m not sure how I have avoided it for so long lol

    19:25 on the WOD thanks to Cassi keeping the pace! 93# DL, 33# push press

    and it was nice to see u again, sheree!!! u should visit more often 🙂

  • Burt
    Reply

    this WOD looks awesome and Stefan looks like a GIANT

  • Jaywes23
    Reply

    315#
    17:00 RX
    I believe my knees were still feeling the effects of the tough mudder

  • Miranda
    Reply

    Missin me some cf!!

  • Clint
    Reply

    Deadlift – 275 x 3 PR
    Dips – 45# x 3 PR
    WOD – 17:06 RX that was heavy for me!

    Super pumped about today! Ready to dominate an adventure race Saturday. Good luck to everyone running the CASA 5k.

  • Jeremy J
    Reply

    That was a fun WOD!

    400m scaled run, 185#dl, actually did toes to bar for first time ever, 135# push press, then another 400m scaled run.

    17:30

  • Stephanie
    Reply

    Deadlift – 203#
    Dips – Purple Band
    WOD – 16:51 (135#, knee pu, 65#) I’m not sure if my toes to bar count since I was a couple of inches shy of hitting the bar with my toes but it’s not knees to elbows sooooo….

    I’m working on pushing myself on these runs. First 800m, jogged. 2nd 800m, jogged most of it and thought at about the 400m mark I could beat a few people in front of me. Run I did! (I even beat the three in front of me) 🙂

  • Dena
    Reply

    225 on deadlift purple band dips. 16:56 on WOD RX. My legs hate me! Had chunks in my throat during this one.

  • Jason
    Reply

    14:45 @ 255# DL and 135# shoulder to overhead. Loved that WOD. Ran out of time on the DL/ Ring dip. 315# x 3 DL and 3 dips plus 20#. Not a maximal effort.

  • Clint
    Reply

    Great job Jason. Kicked into super beast mode!

  • Erin
    Reply

    Deadlifts sucked today…was not feeling it at all!
    16:40 on the WOD @ 95# DL (told you I wasn’t feeling it today) and 45# push press. Thanks soooo much Neal for all the tips today!! I love the feeling of finally “getting it” in crossfit…like when you can FEEL your body work the right way. It’s GREAT!!

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