Group 1 testing

3
Mar

Group 1 testing

Front Squats
*reps will be determined by weight
115/80# or less – 8 reps
165/105# – 5 reps
195/130# – 3 reps
More than above – 1 rep

If you already tested out for your front squat, you’ll be doing 3 sets of 8 reps at 70% of your max.

Upper Body Pull
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps

If previously tested, you can do one of the following based on your level:
3×5 Strict or weighted pullups,
3×5 Negatives,
3x Max Chin over bar hold,
3×5 hard ring rows, pause at top

Lactic Tolerance
*we will test your lowest of the two previous tests. If you pass that level, you’ll be able to attempt the next level on the next test day (if you’d like).

If previously tested, you will perform the following WOD:
6 min AMRAP of
10 Burpee over bar or Down up over bar (level),
10 Power cleans (95/65# or 65/45#) or Russian KBS (50/35# or 35/20#)

Jenn

16 Responses

  1. Cheryl

    Front Squats x8
    50-60-70-70-70%
    45-55-65-65-65#
    Even 45 heavy today!

    Upper Body Pull
    3 sets 5 chin-up negatives
    Need to focus on really slowing it down at 90 degree onward.

    Lactic Tolerance
    6 min AMRAP of
    10 Down up
    10 Russian KBS (35#) – go heavier next time!
    5 rounds + 9 down ups

    Thank you coach Shane!

  2. Shawn Johnson

    Front Squats
    155×5 – Orange II

    Upper Body Pull
    5 Strict Pull-ups – Blue III

    Lactic Tolerance
    21-15-9
    Thrusters @#65
    Jumping Pullups
    time 4:09 – Blue II

  3. Front Squats x8 (big focus on keeping my left elbow up as I work on recovering the forearm)
    95 – 115 – 125 – 125 – 125

    Upper Body Pull
    Previously hit chin-over-bar hold for 15s…today my arms were not feeling it, did 3 sets of chin over bar hold, managed 5s, 8s, and 3s lol

    WOD
    AMRAP 6 Min
    10 Down-ups
    10 Russian KBS 70#

    4 Rounds + 6 Down-ups

    Those KBS were NOT easy after yesterday…oof

  4. Fred

    Front Squats
    3 sets of 8 reps at 70% of your max – 250# 1RM
    125-150-175#

    Upper Body Pull
    3×5 Strict or weighted pullups – PR is 49 lbs 1RM
    25-20-15# – failed on 5th rep each set… jut couldn’t get chin over the bar

    Lactic Tolerance
    6 min AMRAP of
    10 Power cleans @ 95#
    Score: 3 rounds + 17 reps (77 reps)

    Notes:
    – First 3 rounds of PCs were unbroken… last round 5+singles

  5. Aubrey

    Front Squats
    3 sets of 8 reps at 70% of your max – 195# 1RM
    50,60,70%
    135-135-140

    Upper Body Pull
    3×5 sec chin over bar hold
    5 pull up negatives

    Lactic Tolerance
    6 min AMRAP of
    10 burpee over bar
    10 Power cleans @ 65#
    Score: 4 rounds + 4 reps (84 total)
    Thanks Kevin

  6. Christie Neate

    Front Squats

    3 sets of 8 reps at 70% of your max.
    75-85-105-105-105#

    Upper Body Pull
    3×5 hard ring rows, pause at top
    EMOM of Scaps for remainder of time

    Lactic Tolerance
    If previously tested, you will perform the following WOD:
    6 min AMRAP of
    10 Down up
    10 Russian KBS 45#
    3 rounds + 5 down up

    I am coming down with something and did not feel great; chest on fire.
    Thanks for the class Kevin!

  7. Heather Skeard

    Front squats

    85 x 8
    115 x 5
    145 x 1
    155 x 1
    Purple 2 level

    Tried chin ups… definitely not doing those again till after pregnancy. Way too much pulling in my abdomen.
    Did some 15 sec over the bar holds
    Orange 1 level

    Did 21-15-9
    Thrusters 55#
    Jumping chest to bar pull ups

    4:58

    Purple – level

  8. Stephdh120

    Front Sq x8
    65/80/90/90/90#

    3 x 5 Hard Ringrows (w/pause)

    Amrap 6mins
    10 downups
    10 Russian kbs(45#)
    Total- 4rounds

  9. Jeff Leech

    Worked on my front squats
    Max 295lbs

    Weighted pull ups. Maxed out at 87.5lbs

    Fran 4:08 rx. Thrusters unbroken. Pull ups we’re butterfly. Sets were 5-10 reps/sets. Except the last 9 were singles.
    Kevin no rep’d me on a few for not getting my chin over the bar. Definitely some lost time in the pull-ups.

  10. Frankie

    Front Squats
    3 sets of 8 reps at 70% of your max – 206#

    Upper Body Pull
    3×5 strict pullups
    Tried a few weighted pullups at 25 and 35

    Lactic Tolerance
    6 min AMRAP of
    10 burpee over bar
    10 Power cleans @ 95#
    Score: 3 rounds + 2 reps
    Didn’t push too hard as lower back started bothering me.

  11. Joe

    Front Squats from floor
    95# 8
    125# 8
    3 sets of 135# for 8. Based on 195#

    Upper Body Pull

    3×5 of negatives.

    Lactic Tolerance

    If previously tested, you will perform the following WOD:
    6 min AMRAP
    10 Burpees
    Russian KBS 70#
    I believe 4 rounds and 5 burpees

  12. Heidi

    Front Squats:
    80# x 8
    105# x 5
    130# x 3
    145# x 1 (Purple)

    Pull Ups:
    3 strict (Purple)

    Lactic Tolerance:
    Attempted 21-15-9 in 6 min time cap of
    Thrusters @ 55#
    Chest to Bar Jumping Pull Ups

    DNF: Had 5 C2B Pull ups left at time cap….so result today. Whomp Whomp
    Next time will attempt same weight with Jumping Pull ups

  13. Stacey Simpson

    Front Squats
    80# x 8 – 95# x 5 – 105# x 5 – 115# x2. Failed on the 3rd rep. Orange III

    Upper Body Pull
    Previously tested 15s chin over bar hold. Orange I.
    Fooled around and wasted time for doing emom… Did some negatives.

    Lactic Tolerance – Orange I
    21 – 15 – 9
    Burpees
    Jumping Pullups
    5:43

    Holy. That. Was. Hard.

  14. Kristen

    Front Squats x8
    50-65-75-75-75

    3 x max chin over bar hold (approx. 15 seconds each)

    6 min AMRAP
    10 downups
    10 Russian KBs at 45#
    4 rounds + 8 KBs

  15. Samantha Both

    Front Squats — 3 x 8 (120#)

    Pull ups — 4 @ 30#; 3/1/1 @ 25#; 3/1/1 @ 25#

    15 – 12 – 9
    Pull ups
    Thrusters @ 55#

    3:10

    Open gym:
    4 rounds
    Cyclist squat x 12 (30# DB)
    Low bar back squat x 6 (120#)
    Jump squats x 25
    Rest 2:00 between sets

    4 Rounds
    Romanian deadlift x 6 (155#)
    Glute ham raises x 12 (155#)
    Banded good mornings x 25 (Green bands)
    Rest 2:00 between sets

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