Skill of the week – Rope Climbing
15 Weighted Burpees
5 Muscle-ups
9-6-3 reps of:
Front Squats (185/125#)
HSPU
3 Muscle-ups
Courtesy of CrossFit Back Bay
Taco + Dorito = True Love!
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…I don’t think that guy eats Paleo.
Fun night!
Mobility
WUx2 (Wall balls instead of squats)
Front Squats: 30-20-10
65-95-120
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 dips, both with purple band)
9-6-3 reps of:
Front Squats 115#
HSPU (15 Pushups
3 Muscle-ups (9 pullups + 9 dips, both with purple band)
Time: 10:10
Nice work Vincent.
ONE OF THE BEST PICS OF THE NIGHT LOL
Agreed!
WUx2 (Wall balls instead of squats)
Front Squats x 30-20-10
60-100-115
“The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (sub for 15 pullups(black) + 15 dips (paralettes))
9-6-3 reps of:
Front Squats (95#)
HSPU (sub for plank pushups)
3 Muscle-ups (9 pullups(black) + 9 dips (paralettes))
Time: 8:50
Cashout: Lacrosse ball torture under the hip bone.
Nice work Chantal!
Looks like the jello shooters may have performance enhancing properties…
GOOD JOB NUMBER 1 !!!
LOL!!
WU x 2 (20# WB for squats)
Front Squats 30 – 20- 10
85-125-160
“The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (must make sure to lockout BEFORE each MU)
9-6-3 reps of:
Front Squats (130#)
HSPU
(did 1st 3 HSPU, had to switch to PU for rest…will try again with better scale next WOD)
3 Muscle-ups
Time: 10:35
Pretty cool WOD. I forgot how to scale HSPU so now that I know I will setup appropriately next time.
What do you mean you forgot how to scale the HSPU’s? What did you do?
I started with 2x 45# plates and an abmat…I really did not know that was close to Rx. Managed three but by the time I asked Jo how to scale I had no strength left and switched to push-ups. I’m a dummy. Oh well, next time!
I’m pretty sure 2×45# plates and an abmat IS Rx….good for you for doing what you did! That’s awesome.
Mobility
WUx2 (Wall balls instead of squats)
Front Squats: 30-20-10
70-95-135
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 dips, (with purple band on dips)
9-6-3 reps of:
Front Squats 135#
HSPU (15 Pushups
3 Muscle-ups (9 pullups + 9 dips, (with purple band on dips)
I could see a white light at the en of a tunnel during this work out.
12:16
Way to persevere, Josh!! Looks like a tough one.
Mobility
WUx2 (Wall balls instead of squats)
Front Squats: 30-20-10
50-70-90 (very tough!)
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 dips, 10 dips with small purple band)
9-6-3 reps of:
Front Squats 85#
HSPU (abmat and 2 10#plates)reps
3 Muscle-ups (5 pullups and 5 dips with small purple band oopsie!..I had 5 written in my book for some reason)
Time: 9:24
Good job Gretel
Great picture!
I loved/hated the strength today.
Warmup
Front squat (30-20-10) 50-75-95
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 dips, small purple band)
9-6-3 reps
Front squat (95lbs)
Paralette push-ups (stupid wrist…)
3 Muscle-ups (9 pullups and 9 dips, small purple band)
Time : 10:58
Shane…what did you eat this morning? Crazy fast.
What I ate I shouldnt have because it was bothering me half way through…lol
Nice job, Gillyon. Hope your wrist feels better soon.
Is anyone missing a pair of glasses from the party?
They are mine. Forgot to bring them back. Thanks coach!
Mobility
WUx2 (Wall balls instead of squats)
Front Squats: 30-20-10
45-55-65
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
15 pullups + 15 dips (with purple bands thick + thin)
9-6-3 reps of:
Front Squats 55#
Pushups
9 pullups + 9 dips (with purple bands thick + thin)
Time: 6:56
Holy fast! Way to go!
Wux2 wall balls instead of squats
Strength. Front squat 30-20-10 unbroken
30x45lbs. 20x65lbs. 10x110lbs
“The harbah”
15 Weighted Burpees
5 Muscle-ups. Did muscle ups(didn’t lock out properly at bottom)
9-6-3 reps of:
Front Squats (185/125#) I did 100lbs
HSPU. 45&25&foam.
3 Muscle-ups
In – 9:49
Rob brydges
IGNORE POST JUST ABOVE. MISTAKE
Wux2 wall balls instead of squats
Strength. Front squat 30-20-10 unbroken
30x45lbs. 20x65lbs. 10x110lbs
“The harbah”
15 Weighted Burpees
5 Muscle-ups. Did muscle ups(didn’t lock out properly at bottom)
9-6-3 reps of:
Front Squats (185/125#) I did 100lbs
HSPU. 45&25&foam.
3 Muscle-ups
In – 9:49
Rob brydges
Mobility
Wu x 2 wall balls instead of squats
Strength. Squats 30-20-10
80,125,160
Wod with pullups and dips. 10 lb plate and abmat for hspu’s
First time in a wod doing hspu, will have to try a muscle up soon.
8:48
Oh and squats were with 135lbs
WOW. Fast!
Can’t wait to see you get a muscle up!
I think you were secretly doing crossfit in your basement…you are killing WODs and have been since day 1. Happy for you, but a bit jealous!
mobility
wu x 2 (wall ball instead of squats)
strength – front squats
80×30, 125×20, 160×10
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
scale -15 pull ups + 15 dips
9-6-3 reps of:
Front Squats 135#
scale – pike push ups
scale – 9 pull ups + 9 dips
Time = 9:21
Sorry I had to miss this one today. I had to be a parent tonight (a mean, mean parent) and xfit had to take a backseat.
Love what you guys were doing for Front Squats in your strength. I bet the legs were “burny” after those.
Wux2
Front Squat
85×30 125×20 160×10
WOD @ 155 Front squat
HSPU 25 and ab mat
8:22
mobility
wu x 2 (wall balls instead of squats)
strength
front squat
45# (30)-#75(20)-#100(10)
WOD scaled with small band for dips, #85 for squats and hspu tried Rx’d but feet almost never touched wall at arm extension (usually can do this but arms were dead after dips (aka major neglected goat)
12:00
thanks for the torture session with lacrosse ball on hip… much needed… will add to future torture sessions
Mobility
Group warm up
Strength – Front Squats 30 x 35, 20 x 50 and 10 x 65
WOD “The Harbah”
- 15 weighted burpees (25lbs)
- 15 pullups NO BAND
- 15 ring dips (purple band)
- 9 Front Squats, 9 pushups
- 6 Front Squats, 6 pushups
- 3 Front Squats, 3 pushups
- 9 pullups NO BAND
- 9 Ring dips (purple band)
Time : 7:25
Sooo pumped !!! Just did my first WOD with pullups and no band !! Thanks Amanda for believing in me J
Congrats on your first WOD with unassisted pullups! So excited for you!!
Great work. Congrats on being bandless for the pull ups.
hahaah #2.. you’re too funny!!!
I don’t know what you were so worried about, you make them look easy!
Woo Hoo! Way to go Chantal!
FELICITATIONS!!! Wow, pi super vite en plus! Bravo!
WU x 2
Front Squats:
60# x 30
75# x 20
95# x 10
(Experienced jelly legs within minutes!)
WOD:
15 Weighted Burpees 25#
15 Pull Up (med. band) + 15 Ring Dips (small band)
9-6-3
Front Squats 80#
HSPU – Ab mat + 10# plate
9 Pull Ups + 15 Ring Dips
Time = 12:00
Good one! One of the few WODs that looked worse on paper than it actually was. Note to self for next time…I could have drop the bands on the PU.
Mobility
Group WU
Strength – Front Squats 30×75, 20×125, 10×160
WOD “The Harbah”
15 Weighted Burpees 25#
5 Muscle-ups (Attenpted Bar MU but after 4 failed attemps switched to 15 Pull ups and 15 Dips)
9-6-3 reps of:
Front Squats (135#)
HSPU (45#+ab mat)
3 Muscle-ups
at 15 minute time cap had 2 HSPU left of my last set of 3.
This WOD kicked my A$$!
Great job 6:45 crew!
great effort Gabe!
Great push, Gabe!
You never gave up and as always you stayed positive through out.
Mobility
Group warmup
30-20-10 front squats
45# – 60# – 75#
WOD:
15 Weighted Burpees (10#)
15 pullup (humongous green band)
15 ring dips (thin purple band)
9-6-3 reps of:
Front Squats (65#)
pushups (from knees)
9 pullup (same bands as above)
15 ring dips
= 9:08 I think
It was my first day back after a 2 week break thanks to a really, really bad stomach flu… I’m pretty sure my body ate my muscles. Point being, I took it really easy tonight, since I only got off the “bananas, rice, and popsicles” diet over the weekend. Finally. Glad to be back!
Front squat
30x 75, 20x 125, 10x 160
Wod
15 weighted burpees, 25# ..first 6 I was jumping
5 muscle ups
9-6-3
Front sq 155#
Hspu Rx
3 muscle ups
Time 10:38
My first wod doing all muscle ups and I did not no-rep any!
Congrats with the muscle ups in the Wod.
Front squat
30×70, 20×120, 10×155
Wod
15 weighted burpees, 25#
5 muscle ups
9-6-3
Front sq 135#
Hspu Rx
3 muscle ups
Time 11:48
First 9 HSPUs were super tough. Figured out that the ab mat was compressing all the way to the floor causing me to do negatives. Changed ab mat and they were much easier.
Very fun WOD.
The old Ab Mat is very squishy.
Front Squats
30×90, 20×145, 10×190
WOD: “The Harbah” Scaled
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 par dips (aching right shoulder))
9-6-3 reps of:
Front Squats 135#
HSPU (15 Pushups)
3 Muscle-ups (9 pullups + 9 par dips)
Time: 7:05
Strength: Front Squats
30 x 45#
20 x 75#
10 x 90#
WOD:
15 Weighted Burpees
5 Muscle-ups (scale: 15 pullups/15 ring dips)
——
9-6-3 reps of:
Front Squats (85#)
HSPU (kipping with ab mat)
——
3 Muscle-ups (scale: 9 pullups/9 ring dips
Time: 13:11 (I think..forgot to write it down)
That was a fun one. Ring dips slowed me down.
Mobility
Group warmup
Front Squats
30×35#, 20×50#, 10×65#
WOD: “The Harbah” Scaled
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups (Green band) + 15 par dips)
9-6-3 reps of:
Front Squats 65#
HSPU (Pushups)
3 Muscle-ups (9 pullups + 9 par dips)
Time: 9:56
400m Run
Thank you, Amanda.
Warm-up with the group
Front Squats
30×35#, 20×50#, 10×65#
WOD: “The Harbah” Scaled
15 Weighted Burpees (25# plate)
5 Muscle-ups (15 pullups + 15 par dips)
9-6-3 reps of:
Front Squats 60#
HSPU (Pushups)
3 Muscle-ups (9 pullups + 9 par dips)
Time: 9:16
Mobility, Group WU
Strength Front Squats 30 20 10 (25,35,45)
Wod: Harbah (you name it I scaled it).
Time: 7:32
I enjoyed myself this evening. It was nice sharing the bar with Heather and Corinna. Yes you heard it here first…Corinna is back testing things out. I never thought I would live to see the day we would be placed on the same rack! The sad part for me is after her injury and being off for five weeks she still surpassed me. All jokes aside I am very happy she back and starting slowly to become her happy crossfit prescribed self.
Front Squats: 30-20-10
45-55-65
WOD: “The Harbah”
15 Weighted Burpees (25# plate)
15 pullups (green band) + 15 dips (blue band)
9-6-3 reps of:
Front Squats 75#
Pushups
9 pullups + 9 dips
Super happy to have cdone my first ring dips ina WOD!
Great job on the ring dips, Michelle
strenght 30-20-10 @ #55-90-115
15 Weighted Burpees
5 Muscle-ups
9-6-3 reps of:
Front Squats (135#)
HSPU-#25 & ab mat(ready to try HSPU rx)
3 Muscle-ups
T – 11:25