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Monday, 09.28.09: Daily WOD

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In-Season/Off-Season

Complete 4 rounds for time:

Full Gasser
5 Hang Power Cleans 185 lbs

*Rest 1 minute between rounds.

Post fastest time to comments.

Scott Peters - Lions Den AZ

41 Comments:

1. Just registered so can't post on the boards yet, but had a question. Should I be doing collegiate or Pro when it comes to strength? I've been lifting for 7 years, crossfitting for a bit over 1. Some 1 rep max's are: squat: 340, deadlift: 395, press: 200, Benchpress: 270. I typically do pro, but am thinking I should probably be doing collegiate...
Comment by Fosco m/23/5'9/172 — September 27, 2009 at 4:32pm
2. In season, College:
DL= 405/405/405/455/455, Pull ups= 21
DWOD=11:20, running on tredmill speed 10 incline 8 for 30 seconds each.
Comment by Stone — September 28, 2009 at 1:57am
3. 250m row for gasser with fastest time of 1:22
Comment by MMariner7005 — September 28, 2009 at 2:28am
4. OSSWOD: Squats 315 Press 170....not sure on times for sprints but felt pretty slow.
Comment by J MILLEN 32/M/69"/195 — September 28, 2009 at 4:00am
5. Re: Fosco

My 1 rep max's are: Squat-315, Dead-405, Press-145, Bench-205. With that being said, I do the collegiate level.
Comment by Jim G-ville — September 28, 2009 at 4:25am
6. Quick question. What is a "Gasser?"
Comment by Michael Gillette — September 28, 2009 at 4:28am
7. Ok I freakin loved that one. That was fun. OSWOD 5RM squat 365 - 5RM press 145. ODWOD was sick. I haven't done DBL unders for awhile so I split 1 round gasser, 1 round DBL under then repeated for 3&4. .53, .47, .50, .49. Hell Yeah.
Comment by Trose — September 28, 2009 at 4:31am
8. I retract my last question. Just found it.
Comment by M Gillette — September 28, 2009 at 4:31am
9. I must have still been buzzed from last night when I read the workout this morning. I did 5 rds and I did power cleans instead of hang power cleans. That's okay though.If I was hang power cleaning 185# five times I'd still be outside working out. 1:54/1:56/2:02/2:05/3:03 Missed one rep on the last round and it really mind fucked me. Strength WOD this afternoon at my house.
Comment by freddy c._one world — September 28, 2009 at 4:39am
10. OSSWOD Squats 5x5 315 Presses 5x1 195. Subbed treadmill on the gassers, not really the same...
Comment by Josh 38/6'4/240 — September 28, 2009 at 5:13am
11. OSWOD 405 squats, 205 presses. ODWOD went hard not sure on time. Weird mindset this morning. Felt good to get some cleans in nonetheless.
Comment by CHilton M/28/6'1"/235 — September 28, 2009 at 5:40am
12. 90K on cleans. was indoor so suicides instead of gassers. slowed down on cleans to keep decent form. chest is burning....
8:55
Comment by Ron Dickson — September 28, 2009 at 5:45am
13. Loved this workout! OSWOD 5RM squat 365- 5RM press 155. ODWOD was hard...1.07, 1.06, 1.05, 1.10 Loved it! Feeling stronger on my power cleans. Nice to have people pushing you...thanks boys!
Comment by casay — September 28, 2009 at 6:29am
14. osswod 295 5rm squat 155 5rm press
wod (modified)
400 m run
185 lb hang power clean 5 reps
minute rest between rds
times: 1:57 1:59 1:56 1:45
Comment by brian t 34/m/220/73" — September 28, 2009 at 7:51am
15. Thanks for the response jim. I'm still not certain which program to stick to but for now i think i'll keep going with pro.
Comment by Fosco/23/170/5;9 — September 28, 2009 at 9:05am
16. OASWOD: 200 squat, 105 press. ODWOD: 155#, 250m row-- best split 1:28, worst split 1:35
Comment by T.B. Fetherston 21/ 5'10 — September 28, 2009 at 10:06am
17. Off Season. CSWOD Back Squats @ 250lbs, Press @ 165lbs. DWOD as rx'd :50, :50, :52, :54
Comment by Kyle - CrossFit West Santa Cruz — September 28, 2009 at 11:15am
18. OSWOD 445 5RM squat and 175 5RM press, ODWOD as Rx'd :51, :48, :47, :45
Comment by Travis H. — September 28, 2009 at 11:22am
19. OSWOD: 315lb squats, 155lb press.

ODWOD as rx'd (sprints roughly measured in parking log): 1:23, 1:19, 1:19, 1:17
Comment by Fosco m/175/5'9/23 — September 28, 2009 at 11:54am
20. Man I don't know about you guys but my ass is beat up from FGB. I couldn't find my pace on the OSWOD. Knee was bugging me 315x5 and called it a day on that. Shoulder wasn't going for the press either so I just did a bunch of handstand pushups. Taught a couple classes rested then hit DWOD. Knee was still feeling jacked up so subbed 250 row, which SUCKED. 1:14,1:32,1:55,1:47, man missed the last clean on the first set so hard to recover. Wish I had just done gassers. Travis man your a beast, and good to see you running again Kyle. Took a cue from you on resting up my leg today. Tomorrow looks fun.
Comment by Zach and Annie@CFWS — September 28, 2009 at 12:46pm
21. OSWOD - Pro 11:03
5RM Squat - 245#
5RM (push) Press - 185#
Comment by Ryan Murakoshi — September 28, 2009 at 1:12pm
22. Travis - how fast were you running your gassers? 45 secs is flying...40 secs?
Comment by DJ — September 28, 2009 at 1:21pm
23. What the hell?! I'm missing...something! GW
Comment by E.L. — September 28, 2009 at 1:49pm
24. #22, As fast as i could go. I wasn't watching the clock, my partner was.
Comment by Travis H. — September 28, 2009 at 2:33pm
25. pro strength: back squat 317x5, press 145x5 (definitely still feeling fgb from saturday). off season metcon as rx'd: 1:13 1:14 1:10 1:11. can't hang on to 185 for mutltiple reps. dropping everytime slows me down.
Comment by ken c — September 28, 2009 at 3:07pm
26. M/22/6'0/190-- Rx'd DWOD 7:19. Could have gone a little faster, due to my buddy and I working on same bar and had to wait a little. It was a good metabolic WOD though. I enjoyed it.
Comment by Tyler "Vanilla Gorilla" Parsons — September 28, 2009 at 3:30pm
27. Thanks Zach. First run my quad felt a little tight, but loosened up by the second round. Ice that knee man, can't be too careful.
Comment by Kyle - CrossFit West Santa Cruz — September 28, 2009 at 3:36pm
28. Doing CFFB in Bethel Alaska with a huge climate change from South Ga. todays WOD total time 8:05. Did 25, 20" box jumps instead of gassers, It was 20 degrees with wind chill bringing it to 0 degrees over all. A little diffrent from South Ga. Be back soon Backwoods CRSSFIT.
Comment by Jaybird — September 28, 2009 at 3:41pm
29. ASWOD: Squat @ 275# Press @ 100#
OSWOD: Forgot to rest in between rounds, scaled to 135#... was about 8:30 all the way through
Comment by aaron Lesher 18/m/158/5'9" — September 28, 2009 at 5:01pm
30. Did 250m row instead. scaled to 155lb. 6:30.
Comment by Michael — September 28, 2009 at 11:44pm
31. 365 5rm squat. Fastest DWOD round: 51 seconds. Press 170.
Comment by ShaneP — September 29, 2009 at 2:29am
32. Deadlifts 5x1 with 444, 488, 510, and 532 for 2 sets; I have those big ass "Michelin Man" bumper plates at my facility, combined with some iron 45's, so I literally couldn't put any more on the bar. Gotta get some different stuff. Strict Pull-ups 7, 9, 11. Misread inseason DWOD and just recorded at total time with 1 min rest included, which came out at 6:41. It comes out as an average of 55.25 sec per round, so whatever that means.
Comment by Danny Capps — September 29, 2009 at 3:56am
33. M/31/6'/220 - SWOD 155lb on Press, 235lb on Squat, Scaled cleans to 165lb, ran in the Vibram Five Fingers first time (feet hurt) 7:23
Comment by stinkynutts — September 29, 2009 at 4:33am
34. M/24/5'9"/175

SWOD - 185lb Squat, 115lb Press (Still recovering from torn ligament in R wrist)

DWOD - 11:00 120lb Hang Power Cleans (Still recovering from R Wrist injury)
Comment by Jared K. — September 29, 2009 at 5:57am
35. Hmm...just realised I didn't rest btwn sets...so make that 9:30? Altho I suppose it doesn't work that way :)
Comment by Michael — September 29, 2009 at 12:08pm
36. DWOD - as rxd including 1 min rest periods 10:29...HPC felt good but did cluster style to maintain decent form.
Comment by Rossi — September 29, 2009 at 2:19pm
37. M/30/6'3/183 ASWOD 130lbs press 195lbs squat. WOD 6:30 at 145lbs
Comment by RayP — September 29, 2009 at 3:16pm
38. uh oh...naga champ! haha look out pan ams
Comment by Dylan Miller — September 29, 2009 at 6:07pm
39. AOSSWOD: SQUAT 245/265/285 Press 155/175/175
OSDWOD: 0:43/0:40/0:43/0:43
Comment by jerbro — September 29, 2009 at 9:43pm
40. for some reason i didnt think to keep individual times for rounds but DWOD as rx'd for 11:45 total time for all 4 rounds
Comment by Dave O — September 30, 2009 at 7:59am
41. SWOD-squat 5rm-130k, press 5rm-50k
WOD-rnd1-2min, rnd2-1min41sec, rnd3-1min40sec, rnd4-1min36sec........fastest time 1min 36sec
Comment by edison jaramillo — October 2, 2009 at 6:52am

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