Hang On

30-20-10 reps

There are no percentages today. The sets should be light, moderate and heavy. This is a day we just lift weights, and fun and get fitter in the process.

For time (10 min cap)
5-10-15-10-5 reps
Deadlifts (185/135#/55%)
Toes through Rings (kick outs)

Compare to May 30/12

Frankie had a quick power snooze after the tough WOD.
Frankie had a quick power snooze after the tough WOD.

75 thoughts on “Hang On”

  1. Deadlift
    30-20-10 reps
    I really enjoyed the high reps on these!

    WOD Rx

    time = 4:52

    Fun class! Big group this morning. Thanks coach Patrick!
    Last time I did this was June 22, 2011 time was 4:12 with a 95# deadlift and did situps instead of toes through rings (CrossFit works!)

  2. Deadlifts
    WOD: 5-10-15-10-5
    Deadlifts #105
    Toes thru Rings
    Def hard to hang on this morning!! Great job everyone πŸ™‚
    900m ish run with Jackie, Bob, Matt and Heidi!!!
    Congrats Matt on your Toes Thru Rings today!!

    1. Nice work Alaina! I love how you all head out for a run after the WOD..voluntarily! πŸ™‚

  3. Deadlift

    WOD Rx – 4:58

    My hands were completely useless for a good 5 minutes after that. Also, I still dislike deadlifts.
    In 2011 used 120# and was 4:34..progress I guess?

  4. WUx1 @ 15reps
    30-20-10 reps

    WOD as RX’d

    Time–> 4:17
    Fun WOD

    400m run

    Great work 6 am crew!

  5. Hmmm. I really want to do this WOD. I did it back in 2011 and my time was 4:04 Rx’d … Not sure I would beat that but would like to compare. I’ll *TRY* to make it in 8pm open gym ……… πŸ™‚

      1. I have an appointment… so I don’t want to be driving like a maniac to make it in, but hopefully it will be done early so I can get there !!! πŸ™‚

  6. Deadlifts

    WOD: 5-10-15-10-5
    Deadlifts #75
    Toes through Rings
    Time: 6:59

    Thanks Patrick! Fun class this morning, and a big group too!

  7. WUx1 @ 15reps
    30-20-10 reps

    WOD @160
    Time–> 5:31
    Fun nooner

  8. WU x 1 / Mob

    135 (30) – 210 (20) – 225 (10)

    WOD as Rx’d

    Had to break things up in the 15’s and onward.
    A bigger grip killer than I though…guess I should have read the WOD post title.

    1. **Open Gym**

      Mob + WUx1 (15reps) + Hamstring Smash + T-Spine Roll

      Deadlift (just as a pre-WOD warm-up)
      95 x10 – 135 x5, x5, x5 – 185 x3, x3, x3

      WOD Rx = 3:31

      How? Guns blazing. Balls out. Pedal to the metal. Fuck pain. (PS: Not a strategy applicable to long WODs :P)

      Good job nooners!!

      1. Guess I hit the reply comment on Blake’s post, whoopsies.

        Also… PR by 1:15 from June 22 2011.

  9. Deadlifts:

    WOD Rx’d: 7:15
    20# heavier but 20 seconds slower than 2012…clearly I should have been moving faster today!

    Fun wod, fun nooner!

  10. MOB
    DL’s @ 125#
    Great job nooners! This is another one, when you look at it and think -hmmm…this won’t be so bad. o_O

  11. Mobility & WU (15 Reps)

    95# (30)
    110# (20)
    120# (10)

    WOD: 5-10-15-10-5
    Deadlifts 120#
    Toes through Rings
    Time: 4:40

    First WOD back in 2weeks felt great to be back!
    Thanks for the class Kevin!

  12. Deadlifts 30 -20-10


    WOD with 185# and kickouts = 6:02

    Thanks for the class Kevin!!

  13. WU x 1 (15 reps)
    Group MOB, Patrick style

    30-20-10 reps
    45, 75, 105 (could have started with 55)

    For time (10 min cap)
    5-10-15-10-5 reps Deadlifts @ 85#
    Used rings, knees up. Need to get the technique to get the toes into the rings.

    Time: 5:24 (I think, my book is at home)

    Cashout: Wrist relief

    800 m. run with Alaina, Matt, Bob, and Heidi. Once again, Gabe was streaking along.

    Fun morning, thanks Patrick. A nice big Wednesday class!

  14. Deadlifts

    WOD 10 min cap
    Hanging knee raises
    Time: 5.10

  15. Deadlifts

    WOD 10 min cap
    Hanging knee raises
    Time: 5:45

    My hands still hurt! Also I may be walking funny after the last few WODs.

    400m run 4/30

  16. Open gym

    Mobility + WU x15 reps

    Deadllift 30-20-10

    WOD: (10 min time cap)

    Deadlifts @ 135#
    Toes through ring

    9:36 Rx

    Fun nooner! πŸ™‚

  17. Deadlifts

    WOD: “Hang On” (that is an understatement…)
    5-10-15-10-5 reps
    Deadlifts @ 110#
    Toes through Rings
    Time: 6:37

    Well that was a grip killer!! Grip strength is a big weakness of mine, had to break up the toes through rings a lot in the 15’s and on the way back down. Also had one ring that I had to keep raising because it would drop after a few kips, that was annoying. Thanks Lance & Jeff for constantly telling me to either pick up the bar or get on the rings haha

    Great class, thanks Maria!!

  18. Mobility
    WU X 1 (15 reps)
    Group Mobility

    30-20-10 reps

    For time (10 min cap)
    5-10-15-10-5 reps
    Deadlifts @110#
    Toes through Rings

    Time: 7:25
    Cashout: 10 Mckenzie Pushups & 400m run

    Thanks Maria. Good job everyone πŸ™‚

    1. Great job on the toes through rings! I’ll be watching you during warmups, get em in! πŸ˜€

  19. mob wux1 15 rep
    group wu
    stay light lower back was sore
    deadlift 155#
    toes through ring
    time 8:35

  20. M+WU(15 reps)
    Group WU

    30-20-10 reps

    WOD: 10 min cap
    Deadlift 55% 80lb

    Time: 3:44

  21. Deadlift

    WOD 10 min time cap

    Deadlifts (55%) @110#
    Toes through rings(hanging knee raises)


    That was SUPER fun! I was holding onto the the bar for dear life towards the end πŸ˜€
    Such a fun class. I really enjoyed this one!

    Thanks Maria!

    1. Oops…and 400m run (7/30). And I’ll tell you something, I REALLY didn’t want to do it after that WOD. However, I also didn’t want anyone to call the Waaambulance on me. πŸ˜› bahahah

  22. Deadlifts

    WOD 10 min cap
    deadlifts 55% —75#
    Hanging knee raises (cause kick outs are like burpees …sorta)

    loved this Wod thanks Maria

    1. Haha great job! I love that..”well I’m not doing them because they are like burpees” πŸ™‚ Tina do you know how I feel about burpees? πŸ™‚

      1. no maria i dont ….but im worried i sounded negative about them now lol …i love burpees ,i love burpees ,i love burpees lol

        1. No worries! πŸ™‚ I do LOVE burpees! lol If I could only do one exercise for the rest of my life..it would be burpees!

  23. Mob, WUx1 (15reps)
    Group mob

    135×30 – 150×20 – 165×10

    5 – 10 – 15 – 10 – 5
    Deadlifts 155#
    Hanging knee raises

    Time: 5:03

    Cashout: MacKenzie push-ups x10

    LOVED this WOD! Thanks Amanda!!

  24. – Mob
    – WUx1

    Deadlift x30-20-10…

    WOD: 5-10-15-10-5
    – Deadlift 165#
    – Toes through rings (sets of like 2-3, so slow at things that involve my toes going above the rest of me)
    = 8:36

    – 10 mackenzie piushups

  25. Deadlifts
    30 @ 155#
    20 @ 205#
    10 @ 285#

    WOD Rx’d

    Mario set the bar high. Had to hang on and go into the dark place.

    Thanks for the neck work Vanessa!

  26. Strength
    I threw me off not being told what weight to choose!
    I am happy with my choices..
    Wod 10 min cap
    Dead lift @ 55% -> 85#
    Toes through rings -> Rx!!
    I knew I could do the toes through rings, I’ve just never done them in a wod. I am happy with my time of 9:55ish!
    Woot woot!
    Great class Kevin!

  27. Deadlift 30-20-10

    WOD @105# & toes through rings
    Hit the 10min cap.
    This wod broke me a little. First time doing toes through rings in a WOD. Started out RX then at the 15’s and on, some where RX, others touching and some just close. Lots of swearing. Sorry. Thanks for the encouragement 7pm class!

    Open gym: lots of mobility
    Du practice and picking apart technique/working on timing. Thanks Amanda and Pat.

  28. Made it to open gym – did today’s posted wod

    Deadlift x 30, x 20, x10

    Wod @ 135# and knee raises – 6:02. Tough on the grip, 2 mins slower than last time however I consider knee raises harder than situps? Plus last time I didn’t do 60 deadlifts before πŸ˜›
    Thanks Krystal for coming in and doing it with me!

    1. Boo to the YA!
      What’s with this knee raise business…I had to do kick outs. I would of so much preferred knee raises! lol

  29. DL 115-140-185 (thanks for harassing me boys!)

    Wod Rxd

    Love deadlifts AND toes thru rings – best wod ever!!!

  30. Dead Lifts
    65# x 30
    85# x 20
    105# x 10
    Note for next time….go for heavier, especially in the last round of 10 reps.


    Deadlifts @ 115#
    Toes thru rings
    That was such a grip killer!!

    LOVE Frankie’s pic today. He look ill. Made me laugh out loud. πŸ™‚

  31. Mobility and warm up x 1

    400m run


    WOD 10 min cap
    Hanging knee raises
    Time: 4:23

    Hanging doing the knee raises is hard on my hands!! Went way to light on deadlifts, I need to get to open gyms and determine some max’s

  32. Open Gym

    WOD ( with Chantal πŸ™‚ )
    Deadlifts #75
    Toes thru Rings (sometimes thru rings, sometimes hitting rings, a few times far from rings lol )
    Time: 8: ??

    Thanks for the grip advice Amanda!

  33. Deadlifts 30-20-10
    (95) – (115) – (140)

    WOD @ 135
    toes through rings for 5-10-15…then kickouts 10-5. First time trying toes through rings so was pleased to make it that far.

  34. mobility
    wu x 1 (15 reps)
    Group wu
    strength – Deadlift
    30-20-10 reps
    40, 50, 65

    WOD : For time (10 min cap)
    5-10-15-10-5 reps Deadlifts @ 55#
    scale – kick out

    Time: 5:05

    Cashout: Wrist relief & back stretch

  35. Deadlift 30-20-10 — 55#, 75#, 95#

    WOD: 5-10-15-10-5
    Deadlifts 95#
    Toes through rings– kickouts

    Time: 2:52
    (should have went heavier need to find my 1RM, also need to start working on toes through rings)

    cashout: 400m run

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