Twisted

16
May

Twisted

Reminder – Running Clinic tomorrow night

Back Squats x5
5 sets @ 60%

25-20-15-10-5
KBS (53/35#)
5-10-15-20-25
Wall Balls

This is a bit of a back-off week. The weights will be dialled down, but we’ll ramp them back up and re-test all our big lifts in a few weeks.

This wod should look familiar. Last Monday, we did the same rep scheme and movements, but in reverse. Let’s see (for the sake of science) if this way is faster or slower.

Compare to May 9/16 (kinda)

If you are looking for a great date night, I welcome to you come to a series of plays taking place May 27-28. I’ll be acting in the final play of the night, sure to make you belly-laugh. All the details can be found on the poster below.

M&M 5 poster - Web

74 Responses

  1. Shawn J

    WUx1
    Group WU
    Back Squats x5
    5 sets @ 60%
    95-145-145-145-145-145

    WOD
    25-20-15-10-5
    KBS (55#)
    5-10-15-20-25
    Wall Balls (20#)

    Time = 9:50

  2. Shane Hayes

    Mobility and Wu x 1
    Group Wu
    Back squats x 5 @ 60%
    95/ 210/210/210/210/210
    Wod
    25-20-15-10-5
    Kbs @ 53#
    5-10-15-20-25
    Wallballs @ 20#
    7:16rx..
    Didn’t get to do it last time, but I am sure I would have been quicker. Wallballs suck the life out of me… So starting fresh with the bigger number would have been better for me.
    Great class Maria and great work 6 amer’s!!

  3. Adam

    Warm up & Mob (x1)
    Group Warm up
    Back squats
    95-145-145-145-145-145

    KBS
    25-20-15-10-5 (#35)

    Wall Balls
    5-10-15-20-25 (#14)

    Time 7:39
    I was happy to beat my time last week at 8:03

    Great class Maria, thanks

  4. Back squats @ 135

    WOD
    25-20-15-10-5 KBS @ 35#
    5-10-15-20-15 WB @ 12#, 10′

    11:17…didn’t do it last week so can’t compare but I feel like this would have been slower than last week.

  5. Lance

    Mobility Wux1
    Group Wu

    Back Squat @210 x5

    WOD

    Time: 7:40 RX

    Was a good workout went a little too hard for not being there for 2 weeks, took a long time to recover. Had a great time this morning though got to spend some time with people i normally don’t and morning workouts are as terrible as i remember haha. Guess ill have to come to more mornings to get better at them maybe even tomorrow we’ll see…probably. Also going to try and get on top of posting my stuff to the site again need to get in the habit of things.

  6. Back Squat 5×5 @ 125#

    WOD Rx – 8:31

    Thought it would be slower with the bigger wallball sets at the end but was 9 seconds faster than last week, would have been more but had some no reps on wallballs.

  7. Kevin

    Back Squats x5
    5 sets @ 195# (for speed)

    WOD Rx’d
    4:55 (unbroken)

    26 seconds faster than last Monday. I knew it would be quicker, but not that much!

  8. WU x 1
    Group WU

    Back Squats x5 (5 sets @ 60%)
    WU set @ 35 x 5
    Then 5 sets @ 65#

    25-20-15-10-5
    KBS @ 35#
    5-10-15-20-25
    Wall Balls @ 8#, 10′

    Last time 10:26
    Today 9:44

    I found that I was able to complete the KBS in bigger sets. I think this helped improve my time. Quite the experiment. 🙂

  9. WUx1
    Group WU
    Back Squats x5
    5 sets @ 60%
    120#

    WOD
    25-20-15-10-5
    KBS (35#)
    5-10-15-20-25
    Wall Balls (14#)

    Time = 8:54

    I didn’t do it last week so nothing to compare it to…..

  10. Back Squat 5×[email protected]# (kept it light, concentrate on proper form)

    WOD @ 16#/10′ WB + 40# KB = 7:24

    This time every set unbroken, breaks were a bit shorter… 1min24 faster than last week, quite surprised. Last time grip was an issue and lower back was fatigued. Starting on KBS fixed that. Cardio was about the same, just under that red-line. More of a leg burn at the end but managed through it.

  11. Mel G

    Back squats x5 @ 125

    WOD
    Rx – 10:30
    A little less than a minute slower than last week…I blame it on not having coffee yet!

    Fun nooner! Thanks Blake!

  12. Mike M

    Back squats 155x5x5

    WOD time
    8:26 RX.
    I can’t remember my time from last week but think it was close in the 8 minutes. I just show up everyday and try to beat gabe’s riduculously great times. Today was a success. He must’ve been tired or I’m getting slightly better

    Sorry gabe. It’s no fun to not have a benchmark. Lord knows why I picked you
    😀 But if I can be half as good as you are I’ll be a solid cross fitter

  13. Janet

    Back Squats x5
    5 sets @ 60%
    WU 55# and 5 sets @ 75#

    25-20-15-10-5
    KBS (30#)
    5-10-15-20-25
    Wall Balls 10#

    8:28 this week and 9:39 last week
    Much easier on my lower back this way

  14. Frankie

    WUx1
    Group WU
    Back Squats x5
    5 sets @ 185#

    WOD Rx
    25-20-15-10-5
    KBS (53#)
    5-10-15-20-25
    Wall Balls (20#)

    Time = 10:24 PR of 1:02 from last week
    all KBS were unbroken except for round of 15
    Wall balls were broken and slow for 15-20-25

  15. Blake

    Back Squat x 5
    185 – 205 – 205 – 205 – 205 – 205

    WOD as Rx’d
    Time: 7:31

    A whopping 2 sec faster, but felt 2x worse due to my fondness for breathing.

  16. Stacey

    Back Squat x5
    55# – 70# – 70# – 70# – 70# – 70#

    Wod:
    25-20-15-10-5
    KBS
    5-10-15-20-25
    Wall Balls
    Time: 11 :05
    Last week : 11:32
    This one sucked slightly less.

  17. Amanda Beck

    Backsquats with 35# bar. Lower back was hurting today.

    WOD
    25-20-15-10-5
    KBS(25#)
    5-10-15-20-25
    Wallballs(6#)
    Time: 10:15

    Went light to not injure my back

  18. Heidi

    WOD RX’d – Time = 10:59….10 seconds slower than last week. KBS were unbroken (they were not last week), but the WB’s were all done in sets of 5, which really slowed me down.

  19. Heather B

    Mob, WU, group WU

    Back squat 5×5 @ 100#

    WOD 20# KBS/8# wall ball

    9:00 – 39 seconds faster than last week.

  20. Marcel

    Open Gym – Lots of mobility

    WOD
    25-20-15-10-5
    KBS (53#)
    5-10-15-20-25
    Wall Balls 16#

    Time: 10:28

    6 seconds faster

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