The Harbah

29
Oct

The Harbah

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!

60 Responses

  1. 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

  2. Chantal L.

    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.

  3. Blake

    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.

      1. Blake

        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!

  4. Josh

    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

  5. Maria

    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

  6. Gillyon

    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.

  7. Shawn Johnson

    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

  8. Caleb Richard

    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

  9. 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

  10. Shane

    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

    1. Gillyon

      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!

  11. 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

  12. Lora

    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.

  13. natacha

    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

  14. Chantal Guerette A.K.A Number 2

    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

  15. Heidi

    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.

  16. Gabriel

    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!

  17. Shannon

    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!

  18. Darsey

    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!

  19. Jack

    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.

  20. Frank

    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

  21. Amanda

    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.

  22. Kevin Mack

    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

  23. Jenna Sipkema

    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

    1. Laura K

      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.

  24. Michelle

    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!

  25. 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

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