BOGO

60 Responses

  1. Maria

    Strength Front Squats
    5x 55-65-75-85-90

    3 rounds of
    10 toes to bar
    20 Front Squats (1st round @ 65#, scaled to 60# for last 2 rounds)

    Then 3 rounds of
    10 toes to bar
    60 single skips

    time 13:01

    HOLY Squats! I’m hurtin’ already 🙂 good one.

    1. Michelle

      You are not the only one! Between this morning’s front squats and the pain I am still feeling from Monday’s thrusters… going up the stairs was painful this morning.

  2. WU x 2

    Strenght
    Front Squat 5′s
    80 90 100 115 125

    3 rounds of:
    10 toes to bar
    20 Front Squats (90lbs for first 2 rounds then 85 for last round)

    Then 3 rounds of:
    10 toes to bar
    20 Double Unders

    Time: 14:23

  3. Kevin

    I guess there’s been some confusion about the nutrition session and body comp test. You don’t need to attend the nutrition session to do the body comp. They are independent of one another.

  4. Michelle

    WU x 2

    Strength Push Press x 3 45-50-55-65-70

    3 rounds of:
    10 V-snaps
    20 Front Squats (60lbs)

    Then 3 rounds of:
    10 V-snaps
    60 Singles Unders

    Time: 10:27

  5. Greg Mac

    WU x 2
    Strength: Push Press x 5
    65-75-85-100-110

    3 rounds of:
    10 V-snaps
    20 Front Squats (95#)

    Then 3 rounds of:
    10 V-snaps
    60 Singles Unders

    Time: 7:58

  6. Shannon

    WU X 2

    Strength- Clean
    45-55-65-75-85

    WOD
    3 Rounds
    10 Toes to bar (V-snaps)
    20 Front Squats- 65#

    3 rounds
    10 Toes to bar (V-snaps)
    60 Singles

    Time: 7:21

  7. WU x 2
    Strenght – overhead squats x 3
    65×4,75×4,80×4,85

    WOD : BOGO
    3 rounds of:
    10 V-snaps
    20 Front Squats (95lbs)

    Then 3 rounds of:
    10 V-snaps
    60 Singles Unders

    Time: 8:56
    Practice skill of the week – Pistols

  8. WU x 2
    Strenght – Shoulder pres x 3
    50,55,60,70×2,70×1

    WOD : BOGO
    3 rounds of:
    10 V-snaps
    20 Front Squats (60lbs)

    Then 3 rounds of:
    10 V-snaps
    60 Singles Unders

    Time: 11:51
    Cash out – back & shoulder stretch
    Practice skill of the week – Pistols

  9. Guy

    CFWU x 2

    Shoulder Press
    3×95
    3×105
    3×115
    3×140
    3×155

    WOD: “Bogo”

    3 Rounds of

    10 Toes to Bar
    20 Front Squat #95

    Then 3 Rounds of

    10 Toes to Bar
    60 Single Unders

    Time: 14:05 (old time Jan 21) 14:23

  10. Jamie

    CFWU x 2

    Strength – Overhead Squat x 1
    80-95-110-120-135(F)

    Strength – “BOGO”
    3 Rounds
    10 Toes to Bar
    20 Front Squats 95#
    Then 3 Rounds of
    10 Toes to Bar
    20 Double Unders

    Time: 7:26PR by 4:42

  11. Martine

    Cleans 5x
    65-70-70-75-75

    WOD
    3x
    -10 v-snaps
    -20 FS (65#)
    then 3x
    -10 v-snaps
    -20 DU
    Time 11:12
    Those 65# FS felt like 95#! Nice job everybody!

  12. Darsey

    Wu x 2
    Strength push press( 3s)
    85-95-105-115-130

    WOD BOGO
    3 Rounds
    10 Toes to bar
    20 Front Squats- (95#)
    3 rounds
    10 Toes to bar
    60 Singles
    time: 11:44

  13. Julie

    WUx2
    Strength Push Press(5)
    55-60-65-70-75-80(4)

    WOD BOGO
    3 Rounds
    10 Vsnaps
    20 Front Squats- (65#)
    3 rounds
    10 Vsnaps
    60 Singles
    TIME=9:27
    Practiced a few pistols and tried out toes 2 bar kipping…. Kinda got the kipping part.. just need to get them toes up to that bar! lol

  14. Heather S

    WU x 2

    Strength
    Cleans 5’s
    65-75-85-90-95

    WOD: BOGO
    3 rounds of:
    10 V-snaps
    20 Front Squats (65lbs – Round 1 unbroekn; Rounds 2&3 as 10+10)

    Then 3 rounds of:
    10 V-snaps
    20 Double Unders

    Time: 9:02

    Pistols at gym and at home

  15. Francis

    wu x 2
    Strength cleans x 1
    105-125-145-165-180 (PR)

    3 rounds of
    10 toes to bar
    20 Front Squats (95#)

    Then 3 rounds of
    10 toes to bar
    60 single unders

    time 10:08

  16. Lora

    WU x 2

    Deadlift (x5)
    135-185-205-225-255
    Whew…that last set felt heavy tonight 🙁

    WOD “BOGO” as Rx
    3 rounds
    10 T2B
    20 Front squats @ 65#
    then
    3 rounds
    10 T2B
    20 double unders

    Time = 11:13

    All 3 sets of front squats unbroken and I felt like I had a lot more left in me with those…but toes to bar were a totally different story. OMG!!! The double under gods deserted me tonight too… 🙁 But still very happy to do this as RX 🙂

    Cashout – pistol practice

  17. Jeff S

    WUx2
    Strength Deads x 3
    135-225-245-265-285-300
    Thanks for sharing the bar mark h. And great job on the Deads..
    WOD
    BOGO
    3 Rounds
    10 T2B
    20 Front Squats- (95#)
    3 rounds
    10 T2B
    60 Singles
    TIME=9:01
    Have to concentrate on DU for next while so could do this Rx.. Great job everyone!

  18. Ed K

    Mobility
    Row 1000m in 3:35

    Warm up x2

    Back squat 1rep
    135- 225 – 275 – 300 – 315

    WOD 1

    3 rounds
    6 OHS 135 lb
    15 Burpees

    3:40

    5 mins later

    3 rounds of:
    10 Toes to bar
    20 Front Squats (95/65#)

    Then 3 rounds of:
    10 Toes to bar
    20 Double unders

    8:24 – need more T2B practice * dont forget chalk, makes for slippery rubber grip on the only good pullup bar.

  19. Tim

    WU x 2
    Strength: Back Squat x 5
    225-235-255-315-345
    3 rounds of:
    10 V-snaps
    20 Front Squats (95#)
    Then 3 rounds of:
    10 Sit ups
    60 Singles Unders
    Time: 9:09

  20. Gabriel

    WUx2
    Strength – Deadlift X3
    275-295-315-335
    Practice breating at various stages. Kevin showed me crocodile breath technique and will use this for DL from now on. Thanks coach!

    A few pistols here and there.

    WOD
    BOGO
    3 Rounds
    10 T2B
    20 Front Squats- (95#)
    3 rounds
    10 T2B
    10 DU then 40 Singles 1st round
    60 Singles 2nd and 3rd

    Time–> 11:37

    Foam rolling.

    Great job evening folks!

  21. Heather (Mum)

    WU X 2
    Strength X 5 Back Squat
    45-50-55-65-75
    WOD BOGO
    3 rounds of
    10 situps
    20 front squats (45)
    3 rounds of
    10 situps
    60 singles
    Time 12:11
    13 sec. longer than last time but 20 lb. heavier

  22. Kerri

    WU x 2

    Strenght
    Push Press 1′s
    45-55-65-70-75-85-90(PR) Lovely working with you Julie!

    3 rounds of:
    10 situps
    20 Front Squats (55lbs)

    Then 3 rounds of:
    10 situps
    60 Singles Unders

    Time: 10:00

    Felt great to be back!

  23. Corinna Rodgers

    WOD @ Rx: 9:46

    Last time: 10:15 ( 29 sec PR) I used the rings last time for the toes to bar. I think toes to bar on the bar is more difficult. I just need to get that momentum/ monkey swing going so that I can just pop those bastard’s out!

  24. Marc H.

    DL 5’s
    135-225-275-315-335-345

    WOD with 95# -> Rob wrote 9:02 on the board but I finished 5-10 sec. behind Jeff so probably close to 9:30. No PR today but starting to get in the groove just need to get my sleep on track.

  25. Jason R

    Push Jerk 5x’s
    75-80-90-100-115

    WOD BOGO
    3 rounds of
    10 V snaps
    20 front squats (95)

    3 rounds of
    v snaps
    60 singles

    Time – 9:28

  26. Nadine

    wux2
    Strenght – Push Jerks 5x – 45-50-55-60-65

    3 rounds of:
    10 VS
    20 Front Squats – 35lbs

    Then 3 rounds of:
    10 VS
    60 Singles

    Time: 9:27

    😀

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