Thursday WOD

2
May

Thursday WOD

AMRAP in 15
2 Muscle-ups
4 Front Squats (155/105#)
8 Burpees

Compare to Nov.20/12

Some good quality calf smashing

Some good quality calf smashing

30 Responses

  1. Maria

    Strength Deadlifts x 5

    95-115-135-155-170 (PR!) thanks for the tips Marie-Noelle!

    WOD scaled

    6 pullups
    6 Ring Dips
    4 Front Squats (90#)
    8 Burpees

    7 rounds + 4 pullups.

    PR of 4 reps and 10# more for squats. Good WOD!

  2. Chantal L.

    WU x 2
    Front squat x 3
    105-115-125-135-145

    WOD *scale
    6 pullups (Green and purple)
    6 (paralette) dips
    4 Front squats (110)
    8 burpees

    6 rounds + 2 burpees

    1. Lora

      Heavy Front Squats Chantal. And good on you for doing FS as your strength, as planned….that’s a true Crossfitter 🙂

  3. Adam

    Mobility
    WUx1

    Strength: Push Press
    60×5, 70×5, 85×5, 90×5, 95×5

    WOD
    2 Muscle ups (scaled to 6 pullups with two purple bands, 6 paralette dips)
    4 Front Squats 155# (scaled to 85#)
    8 Burpees

    6 rounds + 3 Pullups

    This was really tough, partially because I really failed on pacing! I came on really hard for the first few rounds, and ran out of gas around minute 4. The rest was a struggle to keep moving. I learned a valuable lesson for next time, slow and steady is key for these long WODs!

  4. Blake

    Mob / WU

    Roller/Lacrosse Ball vs. Hamstrings (ball won by TKO in the 1st round)

    Squat Clean x 1 + Front Squat x 4
    135 – 145 – 155 – 165

    WOD as RX’d:
    7 rounds even

    Failed on 3 consecutive MU attempts in the last round before nailing my 2. Drains you fast.
    I learned a lot about myself today…mainly that I am a sweater AND a grunter.
    Sorry ladies, I’m taken.

    1. Blake

      Damn, apparently I did this before and got 7 rounds + 13 reps.
      That being said I think my MUs were not as “Rx’d” (bottom lockouts) last time and the FS felt better than I think they did last time.
      Great workout either way!

  5. Laura K

    Went to the gym this afternoon because I am working nights.
    I did four 800m loops with five minute rest period ( in my car) in between loops.
    Run 1: 5:09
    Run 2: 4:59
    Run3: 5:03
    Run4: 4:59
    I was very glad that no one was around. My breathing sounded like a wounded animal. It was pitiful…lol.

  6. Mario

    Mob + WUx2

    OHS 5-5-5-5-5
    105-120(x2)-120-135-150(x1) well… this could’ve gone better, one of those days I guess, but….

    WOD Rx AMRAP 15 mins
    – 2 Muscle-Ups
    – 4 Front Squats 155#
    – 8 Burpees

    FIRST MUSCLE-UP WOD!! 😀 BAAAAM !!

    Honestly like that one, squats felt smooth, burpees were a nice change of pace. Only one failed MU attempt. Good job guys!!

  7. Jeremy L

    Mobility
    Wu x 2

    Wrist is hurting practice back squats from a power snatch to back 4 rds at 115

    Amrap 15 mins

    2 muscle up ( 6 Pullups 6 ring dips med band)
    4 front squat 155# ( 4 back squat fr the rack at 160 #)
    8 burpees

    5 rds +5 burpees

  8. Andrea

    Mobility
    WUX2

    Strength: Deadlifts
    85-100-115-125-135

    Wod: AMRAP 15min
    6 pull ups (blue and purple band)
    6 dips (paralette)
    4 front squats #75
    8 burpees

    7 rounds + 5 pull ups

  9. mob wux2
    strength over head squat
    65×5 70×5 75×5 80×5
    AMRAP 15 min
    2muscle scale
    6pull up
    6dips
    4 front squat 135#
    8 burpees

    7 round+6pull ups

    last time 6 round+6dips

  10. Jack

    Wu x 1
    Muscle up practice – got 2 in comfortably

    Strength: push jerk x 5
    135,155,165,175,185 (5# pr)

    Wod: AMRAP in 15 min

    2 muscle ups (scaled to jumping MUs)
    4 front squats @ 155
    8 burpees

    Score: 8 rounds

  11. Shane Hayes

    Mobility
    Wu x 2
    Strength front squats
    135 / 185/ 205 / 225 / 245 x 5 Thanks Marie for correcting my depth.
    Wod started as rx then went to crap.
    First 2 rounds with muscle ups
    Then had to find a bar and rings quickly to get in the rest of the workout.
    2 muscle ups
    4 Squats @ 155
    8 Burpees
    8 rounds 6 Pullups
    When I got to the gym this morning I felt a little weak! Was proven by the muscle ups, they just weren’t there this morning. Decided I better take some time off as all week things have seemed a little bit harder. So next week will be a rest week.

  12. jeff

    mob
    WU x 2

    did extra mobility as shoulders and legs/knees tight..

    wod Rx

    9 rounds + 2 MU

    this was one of those no bad on paper, nasty in person wods.. but loved it just the same! 🙂

  13. Kevin Mack

    Mobility
    WU x 2

    Strength: Back Squats X 5
    105-125-145-155-165

    AMRAP 15 mins

    2 muscle up ( 6 Pullups 6 ring dips blue band)
    4 front squat 115#
    8 burpees

    4 Rds +4 burpees (according to the pennies but I think it was 3 rounds + 4 burpees)

    400m Run

    15 burpees for forgetting my water bottle(self imposed)

  14. Crystal

    Mob WU X 2

    Strength: Overhead Squats x 5 40#

    AMRAP 15 mins

    6 ring rows and 6 HR Dips
    4 Front Squats # 60
    8 Burpees

    6R+6RingRows

    Damn c’etait tough! Thanks for yelling and coaching Corinna and Amanda! 🙂

  15. Chris

    mob
    wu x2

    strength – practiced transition muscle ups

    WOD

    6 pullups
    6 Ring Dips
    4 Front Squats (155#)
    8 Burpees

    6 rds + 6 dips

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