Old school

14
Jan

Old school

Push Press x5
50-60-65-70-75%

3 rounds
50 Front Squats (45#)
20 Pullups
20 Ring Dips

*Weight is same for men and women. Option for front squats is lowered weight and 30 reps.

This is an OLD main site workout from 2003. Very simple, nothing elaborate. And I’m guessing it will be ‘effective’. Let me know what you think in the comments.

IMG_4395

98 Responses

  1. Push Press x5
    50-60-65-70-75%
    40-45-50-55-60#

    3 rounds
    50 Front Squats (45#)
    20 Pullups-jumping
    20 Ring Dips-paralettes
    Time: 12:47

    Great 6am class! I needed that. Thanks for the help mid-WOD Patrick.

  2. Kelly B

    Mobility
    WU x 1.5
    Group WU

    Strength: Push Press x 5
    50-60-65-70-75%
    50-60-65-70-75#
    (Nice sharing the bar Heidi and Natasha! Thanks for the letting me hang with the “cool kids” LOL)

    WOD:
    3 rounds
    50 Front Squats @35#
    20 Pullups (ring rows)
    20 Ring Dips (paralettes)

    Time: 14:38

    Great class Patrick! Nice work 6 am’ers 🙂

  3. Laura

    Push Press x5
    50-60-65-70-75%
    35-40-45-50-55#

    3 rounds
    50 Front Squats (40#)
    20 Pullups-ring rows
    20 Ring Dips-paralettes
    Time: 14:40

    Great 6am class!

    1. Patrick Arseneau

      Fantastic. I admire your ability to “modify” movements mid-wod without slowing down and keeping up the intensity. Great job!

  4. Shane Hayes

    Mobility and Wu
    Group wu
    Push press x 5
    135/ 145/ 155/ 165/ 175
    Wod rx’d uses med ball to control depth of squats not sure if they were parallel or not.
    12:18
    That’s alot of squats! Pullups were good and stayed consistent on ring dips! First round squats and Pullups unbroken, dips were 5’s
    Broke everything after that.
    Great class Patrick and great work 6 amer’s!!

  5. Angela

    Push Press x5
    50-60-65-70-75%
    65# 70# 75# 80# 85#

    3 rounds
    50 Front Squats (45#)
    20 Pullups
    20 Ring Dips (scaled using box)

    DNF – had 18 ring dips left at 20 mins. This was awful… completely awful

    1. Patrick Arseneau

      That’s 150 Front Squat, 60 Pull ups, and 42 Ring Dips. AND you were close to doing all this PRESCRIBED! Who cares if you missed 18 ring dips? Nice work!

  6. Ginette

    Mobility
    Warm up x2

    Srength: push press x5: 35, 40, 45, 50, 55
    WOD:

    -50 Front squats#30
    -20 pull ups scaled to ring rows
    -20 ring dips scaled to paralettes

    Time: 17:07

    Tough work out both physically and mentally for me!
    Great work 6amers and great class Patrick!
    …..gonna feel this one tomorrow!

  7. Mobility
    Warm up x2 and Group MOB

    Srength: Push Press x5 @ 50-75%
    35, 40, 45, 50, 55 (fun with the other cool kids Rachel and Ginette)

    WOD:

    -50 Front squats#30
    -20 pull ups scaled to ring rows
    -20 ring dips scaled to paralettes

    Time: 19:XX (can’t remember exactly)

    OY!! Wobbly legs. 🙂

  8. Mobility
    WUx1

    Push Press x5
    55-60-65-70-75#
    *Nice sharing the bar with Crystal and Athony!!

    WOD:
    -50 Front Squats @45#
    -20 Pullups
    -20 Ring Dips (Feet in Front)

    Time: 19:31

    Thanks Kevin!

  9. Mobility
    WU x 1

    Push Press x 5
    60-65-70-75-80#

    WOD: Terrible
    -50 Front Squats @ 35#
    -20 Jumping Pull ups and Ring Rows
    -20 Paralette Dips

    Time: 18:45
    Cashout…make it back to the office!

  10. Kevin

    Had an awesome workout with the amazing Sonia Rinzler this morning. It was a workout we did in 2010 on Rideout St.

    “Paul”
    5 rounds
    50 Doubles
    35 K2E
    20 yard OH Walk (185#)

    19:50 (old pr was 24:00)

  11. Blake

    WU x 1

    Push Press x 5
    95 – 105 – 115 – 125 – 130

    WOD as Rx’d
    18:57

    Holy Squat that was hard!
    Round 1: FS (25/15/10), PU (10/10), RD: (5/5/4/3/3)
    Round 2: FS (10’s), PU (5’s), RD (mostly 3’s)
    Round 3: FS (10’s), PU (mostly 5’s), RD (1-3)

    Not bad for not having done ring dips in a WOD for over 6 months. And my leg cramped up while driving I avoided lurching into oncoming traffic so win/win.

  12. First day back after breaking my ankle on Friday (not gym related, I was saving women and children from a burning building)

    Srength: seated shoulder press x5:
    45×10 – 65×10
    85 – 105 – 115 – 120×3

    WOD:
    3 Rounds
    -40 V-Snaps
    -20 pull ups (did 20 first round then scaled to 5 pull-ups and 15 ring rows for second and third
    -20 ring dips (foot assisted)

    Time: 19:35
    At least I don’t have to do squats for the next couple of months

  13. Rachel

    mobility
    wu x 2
    group wu
    strength – Push Press x5
    50-60-65-70-75%
    35-40-45-50-55#

    WOD : 3 rounds
    50 Front Squats (20#)
    20 Pullups – scale – ring rows
    20 Ring Dips – scale – paralettes dip

    Time: 18:16

  14. CLASS
    WU X 1
    Group WU

    Strength: Push Press
    95 – 115 – 120 – 125 – 135

    WOD: Rx’d
    Time: 18:38

    So emotionally taxed by this one. I felt like crying during the 3rd round of F. Squats… and again during the ring dips.

    Thanks Mario!
    Future me: Don’t think it was a good idea for you to play football last night 😀

  15. – Mob
    – WUx1 + 15 front squats

    Push press x5
    75-85-95-105-115

    WOD with ring dips scaled to assisted ring dips = 20:05 (3 reps left at time cap and finished them somewhere between 20:00 and 20:05)

  16. Push Press x5
    50-60-65-70-75%
    40-45-50-55-60#

    3 rounds
    50 Front Squats (45#)-scaled to air squats
    20 Pullups-scaled to ring rows
    20 Ring Dips-scaled to paralettes
    Time: 15:58

  17. Open Gym

    Push Press X 5

    130-145-155-165-175

    3 x 1000m row with 2 min rest between

    1 – 4:08.9
    2 – 4:23.7
    3 – 4:06.9

    Thanks for invitelling me to row today Amanda 🙂

    Thanks for the class Kevin!!

  18. Frankie

    wux1
    group wu
    Push Press x5
    95-115-125-135-145

    3 rounds
    50 Front Squats (45#)
    20 Pullups
    20 Ring Dips (scaled to par dips because of shoulder issue)
    Time: 19:48

    Very though WOD. taking a month off crossfit is starting to catch up to me.

  19. Gillyon

    Warmup
    Push press until to 55lbs

    WOD
    30 front squats @ 35lbs
    20 ring rows
    20 dips
    17:51

    Fun class. The pull-up rig is beautiful…can’t wait to test it out.

  20. Heidi

    Push Press x 5:
    50-60-65-70-85

    WOD: 3 rounds
    Substituted 50 front squats for 50 lunges with 25# KB
    20 Ring Rows
    20 Paralette Dips
    Time = 15:35

  21. WUx2
    Only had time for the WOD today as I decided it was time to meet with Kevin and set some new goals 🙂 thanks for taking the time Kevin!
    3rounds
    50 front squats # 45
    20 ring rows
    20 Paralette dips
    Time: 15:22
    Great race Amber 😉
    So nice to see all the 4:00 crew today!

  22. Nooner open gym

    Did a bunch of stuff that made me silently curse under my breath. It’s very frustrating when you want your body to do something and it just won’t copperate

  23. Cara

    Push Press x5
    50-60-65-70-75%

    (wu 45#) 50-60-65-70-75#

    Thanks for helping me Kevin, nothing felt right tonight.

    WOD:
    3 rounds
    50 Front Squats (45#) – @ 35#
    20 Pullups – ring rows
    20 Ring Dips – feet in front

    Time: 19:08

    And from strength to wod, the “nothing feeling right” continued…one of those days, the bad kind haha. This would be tough any day but I really felt like I was running on empty tonight.

    Great job 7pm class.
    Thanks again Kevin!

  24. Mob, WUx1, 15 front squats (45#)
    Group WU and mob

    Push press x5
    45# WU, 50 – 60 – 65 – 70 – 75#

    WOD (scaled)
    3 Rounds:
    50 air squats
    20 ring rows
    20 parallette dips

    Time: 18:33

    I was torn between scaling weight or scaling reps on the squats, since my quads were still feeling tight from Saturday and Sunday’s WODs. I’m glad I kept with full reps and scaled to air squats, I think Kevin’s advice was right – I likely would have lost form towards the end with weight. Plus side – my quads finally feel better after this WOD!

  25. Annie

    Push Press x5
    50-60-65-70-75%
    40-50-55-60-65#

    Thanks for the push Bev!

    3 rounds
    50 Front Squats (45#) scaled to air squats
    20 Pullups-ring rows
    20 Ring Dips-paralettes
    Time: 12:29

Leave a Reply