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 In WOD

WOD 6/19/12

5X3 Tempo High-Bar Back Squats @ 70% – rest 75 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

 

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

 

 

Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a competition; just a bada$$ workout we hope everyone is willing to take on!

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Showing 27 comments
  • Jeremy Johnstone
    Reply

    now this looks like a “let’s get it back in gear” kinda wod! looking forward to tomorrow now!!!

  • Garret
    Reply

    Jeremy- I’m still sore from Saturday.lol. Did you workout yesterday too?

  • Garret
    Reply

    Anybody going to try this at 135# or 155#?

  • jason
    Reply

    Lets do it Garret.

  • Jason G.
    Reply

    225# 5×3 Tempo Back Squats

    14:32 RX

  • Jon
    Reply

    I may have to do this one up here

  • Garret
    Reply

    Did you find a crossfit gym up there Jon? I thought West Virginia was just moonshiners, miners, and married cousins.lol.

    Jason- 135# or 155#? I know Neal would do 155

  • Jeremy Johnstone
    Reply

    Garrett i didn’t work out yesterday. Today will be my first day since Saturday. Im pretty sure Im just going to rx this wod. 135 seems possible but i don’t know.

  • Neal
    Reply

    Garrett, I’m going to do it at 155 with the noon crew. It looks a lot easier than DT which is a similar WOD at 155….

  • Jon
    Reply

    Garret, Definitly some moonshiners and miners, im sure some cousins getting hitched and they havent built a new house here since 1870 but I think I found a gym, though I have not checked it out yet

  • Jon
    Reply

    and go for 155

  • Danielle H
    Reply

    I love WODs like this! I can’t wait to do it!

  • jason
    Reply

    Do it Jon. I will be doing this at #155 possibly even #165. I did very well the last time we did DT and I want this to push me.

  • hardyf
    Reply

    13:36 rx, 135 would be a good weight for a lot of you guys, several at noon did 135 and crushed it

  • Jeremy Johnstone
    Reply

    200# strength work

    16:13 @ 135 on wod in a down pour

  • JJ
    Reply

    finally got to back squat…didnt try 70% though

    however finally did a “real wod” in my opinion. scaled up to 135#. still slow running for me. did all jerks unbroken which i was happy about but slow all together. on the entire thing. i have lost a step :[ 18:24

    props to neal on 155. iron mike crushing it and Johnstone beating me as well

  • Jeremy Johnstone
    Reply

    jason be careful what you wish for. those tempo back squats shredded my hips and quads making the wod a little tougher than i thought. just a little heads up.

  • Neal
    Reply

    Iron Mike crushed it today. He was finishing as I was taking off on my last run

    15:13 @ 155. I need to stare at the bar less and pick it the hell up more

  • Neal
    Reply

    oh yea, 225 on the first four sets of back squats 230 on the last set. Those were really tough if you bottom out and stay there for 5 seconds…. I wasn’t sure if i could finish after doing the second set but luckily I finished all 5 sets

  • Jason
    Reply

    13:05 @ 155#

  • Jeremy Johnstone
    Reply

    Damn Jason. That’s pretty much crushing it!

  • Danielle H
    Reply

    155# on BS and 11:42RX on wod

  • Josh T.
    Reply

    10:16 with 135#. Shane was on my heels the whole time, nice job! I envy the guys who did 155#.

    225# on BS

  • Sheree Pierce
    Reply

    This looks like a good one! Miss y’all.

  • Matthew V
    Reply

    12:21 RX

  • Greg
    Reply

    10:28 @ 95#. Tried to do Rx but cramped my neck up pressing 115. Not fun!!!

  • Greg
    Reply

    Correction 11:28

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