pull and push

Wes, DC (DediCation)
A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8

Post loads and notes to comments

OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday


Steve Smith said...

Looking forward to Thursday!

PTS said...

a1 125,140,150
a2 12,12,12
b 150
c no misses

Garage Crossfitter said...


Martin Altemark said...

P/PP/PJ: 55kg, 60kg, 62.5kg
CTB-PU: 12, 12, 12

Back squat: 65kg

DUs: still bad at DU, but getting better. No unbroken set but pretty close.

Jefff said...

Awesome Wes. Hopefully you are making the road trip up to OPT this weekend.

David X said...

Wes--That is amazing!

Geoff Aucoin said...

Is there a Concept II in there?

unit said...

Wes!... that's awesome dawg!... can we see a side view of ur mobile gym?... it's a beautiful thing!...

Ryan G. said...

Should I just go light and do tech work for A1. or skip the overhead stuff all together and sub for something else. My right shoulder is giving me grief in the overhead position...

OPT said...

ryan, if you can do bench press do that instead with slow eccentric and powerful concentric action...keep weight moderate as pain indicates.
i'd also suggest getting one of the OPT trainers to test your ext rot strength and powell raise strength next time in to see if you should do some scapular work first before progressing

Sweeney said...

A1: 88,108,128
A2: unbroken

B: 150lbs - worked on wide stance

C: Unbroken

Nice little low intensity WOD.

Kyle F said...

A1: 115/135/145
A2: Unbroken
B: 185
C: Unbroken Through 6. Almost made it.

Rory Hanlin said...

Wes, that has got to be the most innovative gym yet. Very impressive

PT test today;

75 Push ups
87 Sit Ups
12:45 2 Mile run

rest 15 minutes

Push Press: 175x3, 198x3, 220x3, 240x3, 251x2, 251x3 256x2

Thats all I could muster. I really felt the OPT comp from last weekend... Still not recovered

KSC said...

A1) 115/135/145
a2) Unbroken


C) Broke a few of them

Gord said...

Worked out with Sweeney today

a1. 130/140/150
a2. unbroken

b) 155#

C. 2 sets I triped up

Wes- that is great!

ryan said...

first post of many...

will a wod be posted tomorrow for us regular ppl? or will it be a rest day leading up to the newest challenge?

Thanks so much!

p.s. im a fellow newfoundlander (james will understand haha)

Sterling said...

B - 155#
C-Started but decided to fight another day and not flair up my healing achilles.

Scotty Hagnas said...

A1) 125/125/130
A2) modified to 4 sets of 8, actually pretty easy today.
B) 135- felt good
C) none unbroken, but these went pretty well today.
PWO: 40p/40c gf beef, yams, applesauce

Good mobility session 1 hr later.

Awesome setup, Wes! When will you be back in the Portland area?

YoungManRumble said...

A1. 154 - 154 - 162
A2. 12 - 12 - 12 unbroken
B. 176
C. Missed on 2 sets

rwcorson said...

A1. 115,122.5,130
A2. unbroken
B. 145#
C. as few stumbles in the early sets.

Garage Crossfitter said...

A1 115 135 145
A2 unbroken easy

B 165lbs

C 2 trips

Greg Soneff said...

A1: 50/60/70kg (missed press at 70kg but completed push press and split jerk)
A2: all rounds unbroken
B: 70kg (felt good)
C: all sets unbroken

ryan said...

A1: 115 125 135
A2: all 3 sets broken (cant remember exact numbers)

B: 155

C: 60 regular skips times 3 unbroken

(just starting skipping, double under practice from now on)

Brian Thurmond said...

A1. 135/140/145 Thruster, I did the mainsite WOD in the PM yesterday. Just like I'll do today.
A2. 12/12/12 last broken @ 9 reps
B. 155x6
C. 20du'sx8 Last set broken @ 7 so I began again.

Ryan G. said...

A1.sub 3 sets Bench Press @ 20X1 x 5-6

A1. 155x6/165x6/170x5
A2. Unbroken.

B. 185#

C. 2nd and 2nd last set broken.

ryan said...

i actually did 60 skips times 8...not 3 as stated earlier

Chad Action Brandt said...

A1.) 125/145/150 PB in Press for me today! My 1 year goal of 150lbs came early.FINALLY!
A2.) C2B unbroken
B1.) 155lbs RQ'd
C1.) DU's unbroken

Lauren said...

A1- 75,85,95
B) 135
C) 1 mess up

Joel B. said...

A1: 125 for all
wasn't thinking...guess I should have increased each set?
A2: unbroken
B: 125
C: unbroken

joey warren said...

A1. 135/155/165
A2. 12,12,12(strict)

B. 155lb

C. all unbroken except set 6

Chris Dunkin said...

A1: 135/140/160
A2: unbroken
B: 195
C: 4 restarts

Looks great Wes.

Wes said...

A1. 135/140/145
A2. No access to pull-up bar today so just rested 90 sec
B. 145
C. No misses

Thanks everyone for the comments, got me super psyched.
Scotty, hopefully soon. I think I may transfer out there. Its the greatest place ever. I lived in lake oswego this summer and did an internship with Jason over at Crossfit Clackamas

unit said...

stacked the last 2 WODs 2day...

A1 - muscle snatch/ power snatch - 115/115/115... really working on the catch... felt gd... excluding the soreness from the last few days...
A2 - behind head clapping pushups - 20/20/20
B - deadlift - 315 as rx
C - row 1min 4 cals - 32/31

D1 - press/push press/split jerk - 135/155/155
D2 - c2b pu, strict dead hang - 12/12/12 unbroken
E - squat - 225 as rx
F - du's - unbroken


David X said...

Nice little tume up to the BD Challenge.

A1. 135/145/155
A2. 8,4/Unbroken/9,3
B. 155#
C. All unbroken except for sets 1 (10/10) & 7 (17/3).

When are the Big Dawg shirts gonna be available? I want to rock one out when I go to my Level 1 in Toronto in a few weeks.

Have a great rest day and see you all Thursday!

Evan Johnston said...

A1. 115, 115
A2. 12, 12 unbroken
* Did 2 sets as shoulders feeling funny on pull ups (did regular as to work on butterfly technique)

B. 145# felt great
C. all unbroken but 3 sets

lawlaw said...

Just trying to get a handle on the cadence.
Is 20x1, 20 sec eccentric, 1 sec concentric?

Love the workouts!!!

Mack Lar said...

A1. 145/145/155
A2. UB
B. 145lbs
C. 1 trip in 4th rd.

Paul said...

A1. 135, 140, 145 Could have gone heavier but my wrist just won't allow it
A2. Unbroken
B. 155lbs Felt good
C. Round five was broken all others unbroken.

Pfeifalife said...

A1: 155,165,175(tweaked something in my upper right trap, almost feels like a pinched nerve. turning my head flairs it up. not crippling, but i'll have to ice this down and roll it out good for this weekend.)
A2: unbroken
B: 215 (was ok, but i always feel slow in squats on the concentric)
C: all unbroken w/ beaded jumprope, felt great on fast cadence

Erik Luber said...

A1. 40 kg, 50, 55
A2. unbroken
B. 50 kg
C. 2 misses (both after 1 rep)

10 min post WOD:
build to 1RM power snatch: 50 kg (PR)

Good time to try out butterfly CTB, got the hang of it right away. All this work on snatches is paying off, finally surpassed my 1RM for split snatch with the power snatch.

Pfeifdog said...

A1: 175,185,185
A2: unbroken
B: 215
C: unbroken except rounds 2 and 5 (round 2 ended with 20 straight DB's)

Post WOD: 35g Isopure Whey

Randy V said...

A1) 115/135/145
A2) Unbroken


C) Unbroken except 6 & 7

rwcorson said...

2 sec down (eccentric), 0 sec pause in bottom, x = explode up (concentric), 1 sec pause at top in full extention.

rwcorson said...

Great mobile box!!

Brent Maier said...


A1: 60/70/75kg (165#)
A2: Unbroken
B: 80kg (176#)
C: Unbroken

Notes: Chest to bars were blazing the first two rounds and blazing up to the last 3 in set 3.

Steve Smith said...

A1: 155, 155, 155
A2: 25, 20, 19

B: 225

C: 2 broken

Sarah Scholl said...

warmed up with max Dus x 3..
124, 122, 119

A1: 90/95/100


B1: 135 lbs

C1: unbroken with 10 sec rest b/w

Jefff said...

Completed WOD Sept 23 AM due to schedule.

A1. 125,135,145 - Right elbow little stiff this AM. Weight felt right.
A2. 12,12,12 - Straight through. Felt solid/easy

B. 150#. Low bar back squat feeling more comfortable. Felt very light for 3 reps.

C. All straight through execpt 1 trip-up in round #2.

deejay said...

A1. 155/175/185 - limited here by the press
A2. no breaks, felt okay
B. 198 (PR-395) - nice to work on the technique with a lighter load
C. no trip ups

Erik Luber said...


28:50 as Rx'd
BWT: 64 kg (140 lbs)

No WODs this weekend, so figured I would do a benchmark WOD to see where I am. Actually first time being able to do Linda as Rx'd. Bench was definitely the most challenging lift, which is 80% of my 1RM, whereas the dead and clean are 68% of my 1RM. Probably should have gone faster on the cleans.

Surrey Sterling said...

Can anyone tell me who makes those legs and arm covers. Unit wears one quite often. Right on DP!

Sweeney said...


I think it's skins.


Surrey Sterling said...

Eh that's its I scoured google for arm sleeves. Skins never came up. Great thanks Sweeney!

unit said...

surrey... sweeney is right on... the one I have is from skins...

Rory Hanlin said...

Ran 5 miles today

34: 45

Lifetime PR... weird... I felt terrible the whole time, still dragging from last weekend

John said...

New to this site. What does 6 x 3 reps@ 20x1 mean?

I interpret it as 6 set of 3 of 50% of back squat max. and then one set of 20 with same weight. Is this true? Please elaborate. Thanks!

Stu said...

A1. 75/80/85...pure power =]
A2. All sets broken
B. 115lb
C. All sets broken, still only able to push out 3 in a row, tops.
Big Dawg Challenge looks pretty intimidating...