Monday Deadlifts

30
Jun

Monday Deadlifts

Reminder – We are closed for Canada Day tomorrow.

Strength – Deadlifts
40×8
60×5
70×5
80×5
87.5×4
95×3

EMOTM for 12 min
Even: 5 Deadlifts (50-60%)
Odd: 10 Weighted Pullups

IMG_2549

24 Responses

  1. Hannah

    M+WU

    Group Mobility

    Deadlifts:
    40% x8 @ 50lb
    60% x5 @ 70lb
    70% x5 @ 85lb
    80% x5 @ 95lb
    87,5% x4 @ 105lb
    95% x3 @ 115lb

    WOD: EMOTM for 12 mins
    Even: 5 deadlifts (50% or 60%) did 60% @ 70lb
    Odd: 10 weighted pull-ups (did ring rows)

  2. Baukje

    Deadlifts:
    40% x 8 @ 70#
    60% x 5 @ 105#
    70% x 5 @ 120#
    80% x 5 @ 140#
    87.5% x 4 @ 155#
    95% x 3 @ 165#

    WOD: EMOTM 12 min
    Even – 5 Deadlifts (50-60%) @ 105#
    Odd – 10 weighted pull-ups (green band)

    Signed up for the Hopper thanks to a deal with BJ. She’ll be signing up as well! 😀

  3. M+WU
    Deadlifts:
    40% x8 @ 75#
    60% x5 @ 110#
    70% x5 @ 130#
    80% x5 @ 150#
    87,5% x4 @ 160#
    95% x3 @ 175#

    WOD: EMOTM for 12 mins
    Even: 5 deadlifts (50% or 60%) @ 100#
    Odd: 10 weighted pull-ups (scaled 3 rounds to pullups with black band and 3 rounds to ring rows)

  4. Craig H

    work out at Crossfit 613 in Ottawa 6am

    mobiity
    power snatch 5x3rep
    85,110,120,130,140

    ohs 5x3reps
    95,110,130,140,150

    wod
    200m run
    10, 20, 30
    wall balls 20#
    box jumps 24″
    200m run
    time: 9:13rx

  5. Melissa H

    Mobility
    WU x 1
    Group mob

    Deadlift
    40 % x 5 80#
    60% x 5 125#
    70% x 5 140#
    80% x 5 165#
    87.5% x 4 185#
    95% x 3 200#

    WOD
    EMOTM 12 min
    Even 5 deadlifts @ 105#
    Odd: 10 pull-ups (4 rounds @ green & purples, 2 rounds @ black)

  6. Trent

    One arm sumo Deadlifts
    95×8 – 105×5 – 115×5 – 125×5 155×4 – 165×3

    WOD modified to sumo deadlifts @ 105 and jumping pullups.

    I didn’t think to try the one arm ring rows.

    Great effort 8:30am

  7. Blake

    Deadlift
    150(8) – 220(5) – 260(5) – 295(5) – 325(4) – 350(3) 3RM PR

    EMOTM for 12 min
    Even: 5 Deadlifts @ 205#
    Odd: 10 Strict Pullups… holy hard. only fell short in one of the middle rounds but a couple throughout were either not high enough or arms did not fully lockout at bottom.
    Very.Tough.

    Thanks Coach Mario!

  8. Frank

    wux1
    Group Mobility

    Deadlifts:
    40% x8 @ 140
    60% x5 @ 210
    70% x5 @ 245
    80% x5 @ 280
    87,5% x4 @ 305
    95% x3 @ 330

    WOD: EMOTM for 12 mins
    Even: 5 deadlifts (@ 195#
    Odd: 10 weighted pull-ups (strict pullups)
    I was able to 10 pullups in the first minute but it dropped to 9 pullups for the 2nd min and did 5-7 pullups for the remainder.

  9. Steph H

    Mob/wux1
    Group

    Dead lift
    85×8
    125×5
    145×5
    165×5
    180×4
    200×3

    EMOTM 12mins
    Even 5deadlifts (125)
    Odd 10 ringrows

  10. Lance

    Mobility

    Deadlifts

    165×8-245×5-285×5-325×5-355×4-385×3

    EMOTM

    5 Deadlifts #245
    5 Strict Pulls ups (scaled down from 10 weighted)

  11. MOB & WU × 1
    400 m run with Alaina
    Group hammie smashing

    Deadlift Monday
    55×8
    85×5
    100×5
    115×5
    125×4
    135×3

    EMOTM for 12 min.
    Even-5 DL @ 85
    ODD-10 Pullups (strict, green band)

    Nice to get this one in before the heat today! 🙂

  12. mob wux1 group mob
    deadlift
    135×8 195×5 225×5 265×5 285×4 310×3
    felt heavy this morning
    WOD EMOTM 12 min
    even 5 deadlift 165#
    odd 10 weighed pull up
    scale ring row with 20 in box
    cash out fig 4

  13. Ron

    Strength: Deadlifts (245)
    95×8, 145×5, 170×5, 195×5, 215×4, 230×3

    WOD: #145 Deadlifts / 4 rds blue band, 2 sets green

  14. Nick G.

    Strength: Deadlift (100)
    40×8, 60×5, 70×5, 80×5, 88×5, 95×3

    WOD: #55 Deadlifts / Yellow band

    First WOD since last year. Back for the summer.

  15. M+WU

    Group Mobility

    Deadlifts:
    40% x8 @ 50lb
    60% x5 @ 60lb
    70% x5 @ 85lb
    80% x5 @ 95lb
    87,5% x4 @ 105lb
    95% x3 @ 110lb
    This was ridiculously complicated for me for some reason. I couldn’t get the math done for the number to add to the bar… :S I got it in the end though!

    WOD: EMOTM for 12 mins
    Even: 5 deadlifts (50% or 60%) did 60% @ 60lb
    Odd: 10 weighted pull-ups (did ring rows)

  16. Marcel

    wux1
    Group Mobility

    Deadlifts:

    40% x8 @ 140
    60% x5 @ 210
    70% x5 @ 245
    80% x5 @ 280
    87,5% x4 @ 305
    95% x3 @ 330

    WOD: EMOTM for 12 mins

    Even: 5 deadlifts x 175# – Had to drop to 135# after 2nd round, my back was screaming at me!

    Odd: 10 weighted pull-ups (strict pullups)

    Nice sharing the bar again Frank.

  17. – Mob
    – WUx1

    Deadlifts up to 95%:
    45×5
    110×8
    165×5
    195×5
    220×5
    240×4
    260×3

    EMOTM 12
    – Even: 5 deadlifts @ 145#
    – Odd: 10 pull ups (with blue band at first, then green band, by the end I was taking the full minute to do 10)

  18. Alaina

    Mob.andWUx1 plus 400mrun
    Deadlift
    #75 x8
    #110×5
    #130×5
    #150×3 back feeling funny
    #160×3
    #160×3….should have been #175
    Did not feel very strong today.
    EMOTM 12min.
    Even 5DL#85
    Odd 10 pull-ups strict green

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