27
Jan
Pardon me?
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
2 min Bike
2 min Burpees
2 min Row
2 min KBS (53/35#)
*rest 30 sec between stations
Rowing clinic participants learned a TON on the weekend
Pardon me?
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
2 min Bike
2 min Burpees
2 min Row
2 min KBS (53/35#)
*rest 30 sec between stations
Rowing clinic participants learned a TON on the weekend
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
60 – 75 – 80 – 90 – 95# (x10)
– thanks for sharing the bar Candace & Jackie
2 min Bike – 13 cal
2 min Burpees – 22 reps
2 min Row – 17 cal
2 min KBS ((20#) – 42 Reps
*rest 30 sec between stations
94 reps
Thank you Ingrid!
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
225# x 10
2 min Bike
2 min Burpees – PUs
2 min Row
2 min KBS – 53#
*rest 30 sec between stations
TOTAL: 107
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
140-165-190-205-215 (6 reps)
2 min Bike – 28 cal
2 min Burpees – 22
2 min Row – 29 cal
2 min KBS (53/35#) – 41
*rest 30 sec between stations
120 Rx
Back Squats x 5 – based on 230#
55%/ 65% / 75% / 80% / 85%(+)
125#/ 150#/ 170#/ 185#/ 195# x 10
2 min Bike – 41 cals
2 min Burpees – 32
2 min Row – 40 cals
2 min KBS (53/35#) – used 53# got 40 reps.
*rest 30 sec between stations
Reps 153 rx
I tried to hit 40 reps on each station. Only on I didn’t reach were the burpees. Kbs I did 4 x 10. It worked out pretty good!
Great work Jordan….you’re a cardio beast!
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
Went off 100#
Last one did 10 reps
2 min Bike. 20 cals
2 min Burpees. 15
2 min Row. 26 cals
2 min KBS (30#) 43
*rest 30 sec between stations
Total reps= 104
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
95-115-130-140-150X5
2 min Bike 24
2 min Burpees 20
2 min Row 23
2 min KBS (53/35#) 32
*rest 30 sec between stations
99
Started too hard on the bike and gassed out
Back Squats x5 (upped my 1RM by 5# this week)
135 – 155 – 175 – 190 – 200 (x5)
2 min Bike
2 min Burpees
2 min Row
2 min KBS 35#
Total: 113
When I saw this posted, my brain said “huh, only one round?”
After finishing, my brain went “I DO NOT WANT TO DO THAT AGAIN”
Back Squats x 5 – 240# 1Rm
55%/ 65% / 75% / 80% / 85%(+)
135-155-180-198-205 (x8… failed on 9)
2 min Bike – 31 cals
2 min Burpees – 37 burpees
2 min Row – 34 cals
2 min KBS (53/35#) – 36 @ 53#
*rest 30 sec between stations
Score: 128
Bike: Steady then harder for last 20 secs
KBS: This is where the score is… so easy to set down. Need to push on these.
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
195-225-260-290-300(6)
2 min Bike (46)
2 min Burpees(32)
2 min Row(40)
2 min KBS (53/35#)(43)
*rest 30 sec between stations
161 rx gross but fun 1 minute after it was over
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
135-165×1-135-135×6-135×10 (right lower adductor still tender)
2 min Bike – 27 cals
2 min Burpees – 32 burpees
2 min Row – 34 cals
2 min KBS (53/35#) – 39 @ 53#
*rest 30 sec between stations
Score: 132 as RX’d
Thanks Ingrid!
Back Sq x5
95/105/125/135/140#(6)
Wod
2min Bike (15cal)
30 sec rest
2min Burpees (19)
30 sec rest
2min Row (25cal)
30sec rest
2min Kbs(30#)(45)
Total- 104reps
Wod-142 Rx’d
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
85-105-115-120-125(9 reps)
Went too low on rep 10, got stuck
2 min Bike
2 min Burpees
2 min Row
2 min KBS (35#)
*rest 30 sec between stations
133 Rx
Thanks Shane!
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
195# for 10. Based on 230# move up to 240#
2 min Bike 28
2 min Burpees 28
2 min Row 38
2 min KBS (53/35#) 31
*rest 30 sec between stations
125 rx
This was my first Crossfit class today so I am not sure of my percentages just yet. This is what I attempted.
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
75-85-95-105-115
(felt that I could go higher, but a good starting point I think)
2 min Bike 25cal
2 min Burpees 32
2 min Row 35cal
2 min KBS (53/35#) [email protected]#
*rest 30 sec between stations
132 Reps
Good workout, great trainers, friendly people. I think I am going to be addicted to this.
Congratulations on your first class John and welcome to the CFM community 🙂
Thank you, looking forward towards the next class.
Welcome to CFM! Great job on your first workout. What a doozy!
Back Squats x 5 #320
55%/ 65% / 75% / 80% / 85%(+3)
275#
2 min Bike 26
2 min Burpees 25
2 min Row 26
2 min KBS (53/35#) 39
*rest 30 sec between stations
116 rx
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
205-240-275-295-315(10)
2 min Bike (27)
2 min Burpees(25)
2 min Row(38)
2 min KBS (53#)(44)
*rest 30 sec between stations
134 rx
Solid squats tonight well done!
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
95-115-130-140-150# for 10 reps!
2 min Bike
2 min Burpees
2 min Row
2 min KBS (53/35#)
*rest 30 sec between stations
WOD: 96 reps w 30# KB (21/15/20/40)
Thanks Marcel!
Big squat numbers Christie, you earned a higher weight to base your next percentages on 👏
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
195-225-260-280-300(6)
2 min Bike (33)
2 min Burpees(33)
2 min Row(45)
2 min KBS (53/35#)(41)
*rest 30 sec between stations
142 Rx
Starting a cold so didn’t push too hard. Still an awesome workout!
Row was 35 cal
back squat x 5
165-195-225-240 x 5
255 x7
WOD
2 min bike 26 cal
2 min burpees 27 rep
2 min row 26 cal
2 min KBS 40 rep
total 119
Back Squats x 5
225-255-295-315-335×5
2 min Bike
2 min Burpees
2 min Row
2 min KBS – 53#
*rest 30 sec between stations
TOTAL: 115 Rx
WOD – 143 Rx
Back squat x 5
70 – 85 – 100 – 105 – 110 (x7)
WOD RX (first time doing a WOD RX!) 94 reps
Good job Kristen!
Way to go Kristen!
Back Squats x 5
105-125-145-155-165
WOD: 2 minutes at each / 30 sec “rest” between each….for the record, 30 seconds is not a rest
Bike – 17 cals
Burpees – 26
Row – 26 cals
KBS 35# – 37
Total 106 reps
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
100-120-140-150-160X10
WOD
2 min Bike 19
2 min Burpees 30
2 min Row 24
2 min KBS (53/35#) 37
*rest 30 sec between stations
Total: 110
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
225-265-305-325-345 x 6 after the fact i think I had one more in me but I quit mentally .
WOD RX :122 = used 60 lb KB
Thanks Marcel !
Back squats — 110/130/150/160/ 4 @ 165 — I am going to take it. My legs were sore after high rep back squats on Sunday and just coming back to back squatting post injury. Just need to get my legs back to normal.
WOD –
Bike — 21 cal
Burpees — 29 (Not happy with this, these were slow for me)
Row — 26 cal
KBS (35#) — 60 (unbroken)
Retested our Team Assessment Standards
AMRAP 1 – HRPU – 32 (+2 reps)
AMRAP 1 – Butterfly sit ups – 38 (+ 6 reps)
AMRAP 1 – Sandbag squat clean (80#) – 3 (- 1 rep)
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
135 / 155 / 180 / 190 / 205 Got 4, need to work on those Squats.
2 min Bike 30 cals
2 min Burpees 32 burpees (paced to have energy for the rest)
2 min Row 35 cals
2 min KBS 53# 35
*rest 30 sec between stations
132 reps RX
Back Squats x 5
55%/ 65% / 75% / 80% / 85%(+)
90 – 110 – 125 – 135 – 140×7 😳
2 min Bike – 18 cal
2 min Burpees – 27
2 min Row – 26 cal
2 min KBS (35#) – 55 (set ot down once)
*rest 30 sec between stations
126 reps
WU + Mob x 1
Group WU + Mob
Back Squat x 5
55, 65, 75 80, 85%
60, 75, 80, 90, 95(4)
WOD
2 min bike 20 cal
2 min burpees 20
2 min row 25 cal
2 min KBs @ 31
30 sec rest between sets
96 Reps
You ran a tight ship today Ingrid. 🙂
KBS @ 35