Couch to CrossFit

7
Jan

Couch to CrossFit

Week 1 Rep Challenge Movement – BURPEES! Max of 100 reps per day. Must be done at the gym. Keep track and fill out your rep sheet at the end of the week.

We are bringing back Couch to CrossFit for 2019! It’s a great way to ease into CrossFit, even with little to no exercise experience. Spaces are limited to the first 8 people that register.

Register HERE!

Back Squats x3
60-70-80-85-90+

100 Double-unders
50 Wallball Shots, 20/14
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups

20 Responses

  1. Mark

    Back Squats x3
    60-70-80-85-90+
    360# x 4…hip

    100 Double-unders – 150 Singles
    50 Wallball Shots, 20/14 – 14#
    25 Chest-to-bar Pull-ups – RRs
    100 Double-unders
    35 Wallball Shots, 20/14
    15 Chest-to-bar Pull-ups

    TIME: 11:09

  2. Back Squats x3
    135 – 155 – 175 – 190 – 200×5
    90% was actually 198, and I almost rounded down to 195…I’m REALLY glad I didn’t. The 200# for 5 reps felt AWESOME.

    For Time
    150 Single Unders
    50 Wall Balls 14#
    25 Jumping Pullups
    150 Single Unders
    35 Wall Balls
    15 Jumping Pullups

    Time – 10:44

    Challenge – got in 40 burpees today πŸ™‚

  3. Del

    Back Squats x3
    60-70-80-85-90+
    205-245-275-295-315×5
    100 Double-unders
    50 Wallball Shots, 20
    25 Chest-to-bar Pull-ups
    100 Double-unders
    35 Wallball Shots, 20
    15 Chest-to-bar Pull-ups
    16:26 That was a struggle. I have some work to do this year for sure πŸ™‚

    Thanks Kevin!

  4. Kevin

    3.5 mile ruck to start the day

    Back Squats x3
    135-215-250-285-300-320×4
    (thanks Karen and Mel for the spot)

    WOD Rx’d
    8:20

    DU – UB
    WB – UB
    C2B – 9+7+5+4
    DU – 39+36+25
    WB – UB
    C2B – 6+4+5

  5. Shane Hayes

    Blizzard Beatdown Wod test #1:
    3 rounds
    20 kbs @53#
    10 hspu
    4:05

    100 burpees in sets of 20 for the challenge! πŸ™‚ funny I actually kind of like burpees now a days I wish I could say the same for wallballs but there is still hope!!!

    Back Squats x 3
    285/315/365/385/405 x 4 wobbled ahead on my toes on first rep, took a lot of energy to recover it.

    Wod:
    100 du’s (76/24)
    50 wallballs (15/15/10/10)
    25 c2b Pullups (10/5/5/5)
    100 du’s (30/30/20/20)
    35 wall balls (10/6/5/5/5/4). Blahhhh
    15 c2b Pullups (8/4/3)
    9:16 rx’d

    Got gross, second set of wallballs were terrible ..

    Thanks for the class Matt !

  6. Lisa MacLaughlin

    Back Squats x3
    60-70-80-85-90+
    85-100-115-120-125#x5

    100 Double-unders (150 singles)
    50 Wallball Shots, 20/14 8#
    25 Chest-to-bar Pull-ups(jumping pullups)
    100 Double-unders (150 singles)
    35 Wallball Shots, 20/14
    15 Chest-to-bar Pull-ups

    11:13

  7. Jeff Leech

    Back Squats x3
    60-70-80-85-90+
    210-245-275-300-315 x 4

    100 Double-unders
    50 Wallball Shots, 20/14
    25 Chest-to-bar Pull-ups
    100 Double-unders
    35 Wallball Shots, 20/14
    15 Chest-to-bar Pull-ups
    rx-12:43

    Meh…It was a good workout. First round was pretty good but i lost a lot of time on my doubles, especially in the second round. Need to keep working on them.

  8. Josh L

    Back Squats x3
    60-70-80-85-90+
    165-185-215-225-240×4

    150 Singles
    50 Wallball Shots, 20#
    25 Chest-to-bar Pull-ups
    150 Singles
    35 Wallball Shots, 20#
    15 Chest-to-bar Pull-ups

    12:24

  9. GillesGautreau

    mob wux1
    back squat x 3
    155-185-215-230-245×5
    for time
    100 DU 150 single
    50 wall ball 14#
    25 CTB ( ring row )
    100 DU
    35 wall ball
    15 ring row
    9:44

  10. Christie Neate

    Back Squats x3
    60-70-80-85-90+
    110-130-150-160-165# for 3 Reps

    100 Double-unders
    50 Wallball Shots, 20/14
    25 Chest-to-bar Pull-ups
    100 Double-unders
    35 Wallball Shots, 20/14
    15 Chest-to-bar Pull-ups

    Wod with 150 singles, 8# ball and jumping pull ups
    Time: 11:45 + 50 burpees

    Thanks Kevin!

  11. Angela Steeves

    Back Squats x3
    60-70-80-85-90+
    35#40#45#55# for 6
    Kevin was right, I totally based my weights off the wrong number.. should have been based off 95# not 60# πŸ™

    100 Double-unders
    50 Wallball Shots, 20/14
    25 Chest-to-bar Pull-ups
    100 Double-unders
    35 Wallball Shots, 20/14
    15 Chest-to-bar Pull-ups

    150 singles , 8# wall ball

    12:24

  12. Mario Richard

    Back Squats x3
    60-70-80-85-90+
    185-220-250-270-285Γ—6
    (Next time base off 335# 1RM)

    100 DU
    50 Wallballs 20#
    25 Chest-to-bar Pull-ups
    100 DU
    35 Wallballs 20#
    15 Chest-to-bar Pull-ups

    8:48 Rx

  13. Frankie

    Back Squats x3
    225 – 245 – 285– 300 –315×6

    WOD
    150 Single Unders
    50 Wall Balls 16#
    25 chest to bar Pullups
    150 Single Unders
    35 Wall Balls
    15 chest to bar Pullups

    Time – 12:49

  14. Heidi

    100 DU’s
    50 Wall balls (10# at 10′)
    25 Pull Ups (10 Pull upx + 15 jumping pull ups
    100 DU’s
    35 Wall Balls
    15 Pull Ups (5 Pull Ups + 10 jumping)
    16:00

    Also did 100 burpees for the challenge. YAY BURPEES!

  15. Aubrey

    Back Squats x3
    60-70-80-85-90+
    155-185-220-240-255Γ—6
    (Next time base off 300# 1RM)

    100 DU
    50 Wallballs 14#
    25 Jumping Pull-ups
    100 DU
    35 Wallballs 14#
    15 Jumping Pull-ups
    10:53
    Thanks Janelle!

  16. Back Squats x3
    60-70-80-85-90+
    85# – 100# – 115# – 120# – 125# (can’t remember if I got 3 or 4… I find that I get all dizzy and forgetful after max rep back squats πŸ˜› )

    100 Double-unders (150 singles)
    50 Wallball Shots, 6# @ 10′
    25 Chest-to-bar Pull-ups – Jumping pull ups
    100 Double-unders (150 singles)
    35 Wallball Shots, 6# @ 10′
    15 Chest-to-bar Pull-ups – Jumping pull ups

    Time: 8:06
    50 burpees for the challenge.

  17. Melanie

    Back Squats x3 1RM-155
    60-70-80-85-90+
    95-110-125-135-140×3
    Thanks to Miss Amy for sharing the bar and doing the math!

    100 Double-unders
    50 Wallball Shots, 10
    25 Chest-to-bar Pull-ups (jumping)
    100 Double-unders
    35 Wallball Shots, 10
    15 Chest-to-bar Pull-ups (jumping)
    13:50
    Getting back into fitness after the holidays is a challenge.. Today i felt like I was slogging through mud..

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