How long can you keep it up?


How long can you keep it up?

Next Wednesday evening at 7:30pm, there will be a pullup and taping clinic at the gym. Cost is $10 and you will be provided with 2 rolls of tape to practice with. We will also go over the progressions to the kipping pullup. Please email me to confirm your spot.

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments.

Compare to Aug.28/09

Nathalie on her way up in the med ball clean

132 Responses

  1. Maria

    WU x 2
    Strength Push Jerk
    3 x 55-65-70-75-80

    Complete in as few sets as possible:
    95 pound Overhead squat, 75 reps (scaled 35#)

    3 sets ( 25-30-20)

    Shoulders felt week this morning (must be the truck pull). OHS are a goat for me.

      1. Joanna

        Sorry..14 reps. I asked Kevin at 30 how many I had left he looked at my book and said 44, I had got to 38 by that time, figured I’d keep going. Ouchie wrists though.

  2. Martine

    Push jerk 3x

    WOD @ 65#
    9 sets (and only got 35 reps)
    My $&#%^+Β£ wrists were killing me! Very frustrating cause if it wasn’t for my wrists, I could have done more. Great job 7am crew!

      1. Gabrielle

        Man I wish I could find a way to handle the morning classes – you guys have some entertaining conversations in the am πŸ™‚

    1. Gabrielle

      Martine, I honestly tip my hat off to you! 35 OHS at 65lbs – that’s SO awesome!!! I can’t wait til the day I get there too πŸ™‚

  3. Guy


    Push Press
    1×205 F My old PR is 200. I will get it next time.

    WOD: OHS #65

    5 sets -20-15-15-20-5

  4. WUx1
    Deadlift x5
    175-185-200-235-265 (x4 back did not feel good on 4th and form all over the place)

    WOD @55# – 2 sets
    Shoulder felt good except at end of each set – quads were on fire for sure

  5. Jamie

    CFWU x 2

    Strength – Overhead Squat x 5

    WOD – 75 OHS @ 80# – 6 Sets

    Wall Stretcher
    800m Run

  6. Ron

    WU x 2
    Strength: Shoulder press
    3 x 75,80,90,100,115

    WOD: 75 OHS (as few sets as possible)
    3 sets #45

    For and exercise that looks easy to do when watching an experienced Crossfitter, I have to say I have a whole new respect for the veterans, my shoulders are still killing me. This one has tested my lack of flexibility to the max.

    Cashout: 3 x 30sec wall stretchers

  7. Corinna

    WU x 2

    Strength: Worked on my OHS

    WOD: 75 OHS @ 65#

    12-6-9-10-8-5-8-10-6-1 = 10 sets.

    Yeah!!! I was nervous about this WOD today and my overall goal was to get my 75 OHS under the 30 minutes.

    Wall stretcher x 3

    83 double unders and then 122 double unders

      1. Gabrielle

        Can I get some of that OHS and DU juice too? Don’t really know what kind of juice I could give you in return though… Maybe a big hug?

  8. Denis

    WU x 2

    Front squat 1’s
    95-135-185-225(PR)-235(PR) last one was an ugly rep… old PR 215

    75 OHS

    4 RD’s
    15, 15, 24, 21 @ 75lbs

    Thanks everyone for help on those reps…

    Good Job 3:15 crew

  9. Mario

    * Straight Pull-ups = 10 (PR 1) / 8 (PR 1)
    ** HSPU = 10 (45# plate) / 5+4 (25# plate)

    Back Squat 5RM: 135-155-185-205-225 (PR reps, 10#)

    WOD Rx’d = 20 – 15 – 20 – 19 … and 1 (5 sets)

    Gave everything I had on that last set, but everything just went to hell when trying to get up after rep 19 of my ALMOST last set. Was a fun, different kind of challenge. Would love to attempt something like this again with another kind of lift.

    Good job guys! Loads of great effort all around the place!

  10. Gabrielle

    WU x 2

    Deadlift 10s kept weight lighter to focus on technique plus Rob was making me laugh so I don’t know that I would have been able to lift more… πŸ™‚

    WOD 45# 5 rounds, 15 reps each… Man, my wrists and elbows did not like that!!! I was hyperextending at the elbow because it somehow seemed to help with my stability, but it was quite painful… I don’t believe I’ve ever done that before so I don’t know why I was doing it today… Regardless, I’m happy because this WOD is a significant progress on one of my biggest goats πŸ˜€ yay for progress!!

    Great job 4:15 crew!!!

    1. Lora

      Great work Gabrielle! I hear you on the sore wrists!! Worst part about OHS’s for me…..
      Thanks again for the encouragement….it really helped keep me going.

  11. Jeff

    Push Press – 3RM
    95-115-135-155-175 (PR for reps by 10#)

    WOD (modified):
    75 Front Squats (95#)
    3 sets —> 42-23-10

    It became really hard to keep the elbows up! Legs had more in them but had to give up on the second set cause I couldn’t maintain the rack position. Really enjoyed the relaxed atmosphere and double strength day. Nice work everyone!

  12. Gabriel


    Strength – Back Squat x3
    155-185-205-225-235(PR for reps)

    WOD – 75 OHS @ 75# – 4 Sets

    Really happy with the result, my goal was for 5 sets. When I got started it felt great. So I figured I will try to finish in 3 sets.
    Key to this is once you get going, go as fast as you can till you have nothing left.

    Great job 6:30 gang!

  13. Heidi

    WU x 2
    Shoulder Press x 5:

    WOD: 75 OHS (65#)
    4 Sets

    I had a goal of 3 sets, but just couldn’t hang on in the 3rd set. Next time.
    Holy old wrist burn!
    Another fun WOD

  14. Liam

    WU x 2
    Strength = Front Squats x 1

    WOD: Liam’s Favorite!
    75 OHS (#95)

    After 6 days of traveling, and wine drinking in the stunning Okanagan I came in, feeling pretty jet lagged, to this little gem! And knocked it out in 15 minutes.
    What can I say.. me likey OHS.
    Now, if only I could start to get some sensation back in my right hand.
    Great work 6:30 crew!

    1. Marcel

      Marco has a unique way of getting that sensation back in your hand…ask him about it. Awesome work on this workout; you definitely killed it!

    2. Liam

      Thanks folks!

      Marcel, yeah I’ll Bring It Up with Marco the next time I see him!…. wait…. gross…. I don’t wanna know.

  15. Kevin

    Some serious improvements have been made in peoples’ overhead squats! I remember a lot of you were unable to OHS a stick, let alone a barbell.

    Excellent work today!

  16. Marcel

    CFWU x 2

    Front Squat x 5


    75 OHS in as few sets as possible — used 70 lb

    4 sets = 20 – 20 – 17 – 18

    Very happy with this result, OHS were one of my biggest goats, but now not so much, actually starting to like them. Looking forward to the day I can do this WOD as RX’d.

  17. Lora

    WU x 2

    Strength: Back Squats (x3)
    120-140-160-180-200 (PR reps!!) – Yes, Jeff, its the shoes! πŸ˜‰

    75 OHS (65#)
    8 sets

    Whew!! Those OHS’s were tough! One of my goats, for sure. Wrists were killing me, but so happy I did this as Rx’d!

    Great job 4:15 crew!

  18. Sonia

    Strength- front squat 3×10 at 100lb with 1 min rest

    Wod with 65lb
    2 sets – 55, 20

    I think I could’ve done more if I hadn’t done squats for my strength and not pregnant … Legs get tired a lot faster! The ohs felt good, love ohs!!!

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