First WOD of the year

2
Jan

First WOD of the year

Strengths for this week:
T – Back Squat
W – Press
Th – Deadlift
F – Bench

Back Squat
5 x 55-65-75-80-85+ (max of 10)

15-12-9 reps
Front Squats (135/95#/60%)
Strict Pullups

*Reminder – Wednesday is Bring a Friend Day. We all have that one friend that said “I’m going to get in shape in the new year”. Well, it’s the new year, so bring them in!

37 Responses

  1. Shawn Johnson

    MOB + WUx1
    Group WU + MOB

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    135-155-170-185-195×5

    15-12-9 reps
    Front Squats (95#)
    Strict Pull-ups
    8:37

  2. Mario B.

    MOB + WUx1
    Group WU + MOB

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    155-185-210-225-235 X8 (Felt real heavy today?)

    15-12-9 reps
    Front Squats (#135) Used Safety Bar? cuz wrist are still hurting.
    Strict Pull-ups (Sort off strict, need to work on these)
    Time: 8:57 RX kinda…

    Thanks for the Class Shane
    Good Job 6 amers!!

  3. Remi Richard

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    185-215-245-275-305×7

    15-12-9 reps
    Front Squats 135 – quick unbroken
    Strict Pullups – quick singles alternating grips

    5.27 Rx’d

    Thanks coach Shane, great job everyone, first 2018 WOD is in the books!

  4. MOB + WUx1+CS

    Group WU + MOB

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    155-185-210-225-235×7(did not go as low as I should have as felt a kink in my right knee)

    15-12-9 reps
    Front Squats (modified to dumbell Front squats 50#x2)
    Strict Pull-ups
    5:20

    Great work 6 am peeps!

    Thanks Shane!

    Happy New Year CrossFitters!

  5. Rob C

    Back Squat x 5
    55-65-75-80-85+ (max of 10)
    155-185-205-225-240 (10)

    15-12-9 reps
    Front Squats (95#)
    Strict Pull-ups (ring rows)
    5:20

  6. Del

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    185-225-245-275-295×5
    15-12-9 reps
    Front Squats (135#)
    Strict Pullups 3/12 and 7/9 were best effort 🙂 Still a work in progress but getting better
    8:05

    Thanks Kevin!

  7. Lindsay Sherwood

    Back squats x 5
    105-120-125-145-155 x 7 (failed on 8th rep)

    WOD @ 65# And ring rows
    Time: 5:15

    Thanks Blake! 🙂

  8. Mike Moody

    Back squat x5 (from the Shane size rack ( not to be mixed with the Shane size weights )….so there is a little extra squat to get it up 😀)
    Numbers based on 350
    205
    230
    260
    280
    Amrap 300 x 5

    Then WOD
    15-12-9
    Front squats (125#). Will just do these with 135. Felt easy and smoothe today
    Then
    “Strict ” pull ups
    I did 5 then switched to rings which were also hard on this given day

    7:00 even

    I had salad for lunch and water
    Going to lose 30 lbs for competition

  9. Shane Hayes

    Group Wu and mobility
    Back Squats x 5
    55-65-75-80-85%+ max of 10 (based on 435)
    240/ 285/ 325/ 350/ 370 x 10
    So more weight next time… Squats felt good this morning thanks for sharing the bar at the short height Mike!!!

    Wod rx’d 3:38
    Squats unbroken and quick, Pullups we’re 6/5/4- 5/4/3 – 4/2/1/1/1

    Thanks for the great class Amanda!!
    Happy new year everyone!

  10. Heather Skeard cooper

    Back squats:
    135-155-175-185-200(amrap for 6)

    WOD rx = 7:05

    Those strict pull-ups killed me … but I did all the front squats unbroken 🙂

  11. Aubrey

    MOB + WUx1
    Group WU + MOB

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    125-135-155-165-175×10

    15-12-9 reps
    Front Squats (85#)
    Ring rows
    3:12
    Thanks Matt!

  12. Baukje

    Back Squat x 5
    55%-65%-75%-80%-85%+ (max of 10)
    (To a box + #25 plate. Tried one without the plate and just to the box, but my back didn’t like that.)
    35# (wu) – 55# -65# -75# -85# 90# (10 reps)

    15-12-9 reps
    Front Squats (55# + box and 25# plate. All unbroken, but had to stop and rebrace at the top a few times to keep proper form :))
    Strict Pullups (ringrows – hard. Last round were mostly single ones.)

    My time: 5:44

  13. francis landry

    WUx1
    Group WU + MOB

    Back Squat
    175-205-235-255-270×10

    WOD Rx
    15-12-9 reps
    Front Squats (135#)
    Strict Pull-ups
    6:49

  14. Marcel

    Back squats x5

    135-160-196-225-240# x5, 250# x 6 (PR for reps) Thanks for the push CFD! Fun sharing the bar with you and Mario.

    WOD Rx:

    7:48

    First and last set of squats unbroken, set of 12 was 8 & 4.

  15. Remi F

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    115-135-155-165-175# (7 reps)

    I added 10lbs to each set. Felt good, but got to work on keeping my knees going outwards on the way up.

    15-12-9 reps
    Front Squats (135/95#/60%) @95#
    Strict Pullups

    7:03

  16. Heidi

    Back Squats x 5
    85-95-115-115

    15-12-9
    Front Squats – 65 #
    Strict Pull Ups: 15 / then 6 + 6 Ring Rows/ then 2 + 7 Ring Rows
    9:10

    Did strict pull ups each round until I started to fail & then went to ring rows (vertical)
    Kept all my squat weights low today to give my back a break.

  17. Amanda

    Back squats to 145×4
    Did ring rows and FS with 65#. 6:36
    I want to get in 4 days this week and didn’t want to be too wrecked to come back the rest of the week so I scaled everything a lot.

  18. Derek

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    155-180-210-225-245 x 6

    15-12-9 reps
    Front Squats (95#)
    Strict Pullups( ring rows )

    6:11

  19. Mat D

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    135#-165#-185#-205#-(225#x5)

    15-12-9 reps
    Front Squats (95#)
    Strict Pullups

    Time: 8:32

  20. Lisa MacLaughlin

    Back Squat x5
    55-65-75-80-85+ (max of 10) based percentage off 110#
    65#-75#-85#-90#-95#x10

    15-12-9 reps
    Front Squats (55#)
    Ring rows
    4:58

  21. Ingrid

    Back Squat
    5 x 55-65-75-80-85+ (max of 10)
    #: 65-75-85-90-100×7

    15-12-9 reps
    Front Squats (135/95#/60%) – 55#
    Strict Pullups – ring rows
    Time: 5:21

  22. Alex O'Blenis

    Back Squat
    5 x 55-65-75-80-85+ (max 10×)
    #55-65-75-85-95×10

    15-12-9 reps
    Front Squats (#35)
    Strict Pullups (ring rows)
    Time: 5:50

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