It is your crossfit booty! ❤️❤️❤️ Which is amazing!!!
Shane H
10# more is an extra 1000# in the total workout, so I would say awesome!!!
Mike M
Front squats x3
95,135,145,195,165
WOD used 105# ( half my body weight is 135.2lbs and Maria said not best idea and she was right)
21 front squats
21 strict pull ups
58 ring rows
First 800 m was 3:34 and unbroken
Second 800 was 4:20 and unbroken
Strength: Front Squats x3 (Thanks for sharing the bar K Wood)
60-65-70-75-75%
155-170-180-190-190#
WOD:
Run 800m(unbroken)
1 Set Max Rep Front Squat at 90# = 26 reps
Enough Ring Rows to equal 100 reps total, including Front Squats = 73 reps
Pull-ups – 1 (the last one)
Run 800m(not so unbroken)
Time: 21:07
Christie Neate
Front Squats x3
60-65-70-75-75%
55-60-65-70-70# – – Thanks for sharing the bar Tara, so nice to see you :)!
Run 800m
1 Set Max Rep Front Squat at 55#
Enough pullups to equal 100 reps total, including Front Squats. (broke this up to 30 & 70 ring rows), was trying for 40 … didn’t happen.
Run 800m
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WUx1 group WU
Front Squats x3
60-65-70-75-75%
95-115-135-145-165-165×2
Run 800m
1 Set Max Rep Front Squat at 1/2 Bodyweight @#95
Enough Pullups to equal 100 reps total, including Front Squats.
Run 800m
30squats 70pullups
Time=19:07
30 squats good job Shawn
Great job Shawn!
You pushed hard all the way Shaun!
WU , mob , 40 m row , GWU
Front squat x3
WU 95-115
WOD 135-145-165-185-185
Run 800m
1 set max front squat #95
Pulls up to equal 100 reps
800 m run
Scaled to ring row
Time 14:17 (20 squats)
extra 800 m run cash out stretches
Thanks Shane fun class. Thanks Shawn and Mario for sharing bar on squats .
Nice work Greg!!
Good job, that’s the last time I try and match your squat weight lol
Monsta!!!
Shawn you did well! I like the way you are game to push each other makes it fun! Growth opportunity. thanks Jackie.
Front squats x3
85-125-145-175-175#
WOD @ 75# & pullups
50-50
Time: 14:28
Thanks Shane!
You did awesome this morning Cara!! Great work!!
50 front squats at 75#!!!! You are my hero 😀
50 Freakin’ front squats! Amazing.
FS with Shank and Cara
Wod: 12:39 with 50% BW
Fun warm up Shane
Nice work buddy, you got a good laugh out of me this morning!!!
Frig you’re fast!!
Mobility
Group Warm-up
Strength: Front Squats x3 (Thanks for sharing the bar Heidi and Katelyn!)
60-65-70-75-75%
[email protected] 90-105-110-115-115#
WOD:
Run 800m
1 Set Max Rep Front Squat at 65# = 30 reps
Enough Pull-ups to equal 100 reps total, including Front Squats = 70 reps
Run 800m
Time: 19:21 Glad that one is done 🙂
Thanks Shane. Great job everyone!
great job on the pull ups kelly and nice squat number !
Impressive pullups Kelly! You did great.
Great work Kelly your Pullups looked great
WOD @ 50% BW 65# and pull-ups
Time 13:36
Tried to keep up with the boys! 😊
Thanks Shane! Super fun class!
Oh and for next time! 40/60 is how I broke it up.
Amazing. You are just plain amazing
Thank you! Right back at ya!
Great time Maria.
You were flying Maria, nice work!!
F. Squat x3 115 135 135 145 145
WOD @70#
17:52
(45 squats + 55 pullups)
10# more and 7 seconds slower than 6 years ago…that’s kind of depressing.
The extra weight is all muscle 💪🏼💪🏼💪🏼
It is your crossfit booty! ❤️❤️❤️ Which is amazing!!!
10# more is an extra 1000# in the total workout, so I would say awesome!!!
Front squats x3
95,135,145,195,165
WOD used 105# ( half my body weight is 135.2lbs and Maria said not best idea and she was right)
21 front squats
21 strict pull ups
58 ring rows
First 800 m was 3:34 and unbroken
Second 800 was 4:20 and unbroken
Yay two “runs” with no walking
Time 20:29
Yay Mike! Great progress!
Wow! Nice work Mike.
Great progress with your runs Mike!!
Nice time Mike.
Good job Mike!
Strength: Front Squats x3 (Thanks for sharing the bar K Wood)
60-65-70-75-75%
155-170-180-190-190#
WOD:
Run 800m(unbroken)
1 Set Max Rep Front Squat at 90# = 26 reps
Enough Ring Rows to equal 100 reps total, including Front Squats = 73 reps
Pull-ups – 1 (the last one)
Run 800m(not so unbroken)
Time: 21:07
Front Squats x3
60-65-70-75-75%
55-60-65-70-70# – – Thanks for sharing the bar Tara, so nice to see you :)!
Run 800m
1 Set Max Rep Front Squat at 55#
Enough pullups to equal 100 reps total, including Front Squats. (broke this up to 30 & 70 ring rows), was trying for 40 … didn’t happen.
Run 800m
Time: 20:50
Thanks Kevin!
Nice squat numbers Christie!
Thank you 🙂
20 no-show burpees for Elba 🙂
Group WU
Front Squats x 3
55, 60, 65, 70, 70#
WOD
800M run
Front Squats @45 – 20 reps
Ring Rows 80 reps
800M run
20:32
Legs were feeling the running! Fun morning with Rebecca and Kim on the bar. Thanks for the class Shane!
Good job on the running Jackie, I hear you on the legs, heavy after squats and my arm where hanging like an ape after ring rows ! 😫
Knuckle road rash! Haha.
Open gym
Partner WOD with Bachman.
Anthony and Bill joined in on the fun too!
300 sit ups
200 squats
100 Burpees.
One partner rows 400m while the other works on movement.
31:26 (or 31:06)
Back squats x3
95-115-135-145-145 (ran out of time for last set)
WOD @ 75#
800 m run
Max front squats = 41
59 Pull ups to complete 100 reps
800m run
22:15
Cash out: Spear throws with Kevin.
Packed a lot in that Open Gym.
WOD rx’d: 21:23
(FS weight = 65#)
30 squats, 70 pullups.
Fun nooner!
Warmup drills
Front squat (3) up to 100lbs
WOD @65lbs
40-60 split
14:18
Speedy
Front Squats
45-50-60-60-65
WOD
800m run
30 squats @ 20lbs
30 ring rows
800m run
14:28
Nice work Rebecca. Love that you are posting too!
Fast time!!
Mob
WU x1
Group WU
Front Sq x3
85-90-95-100-100
WOD
Run 800m
Max Fr SQ(65#) -20
RingRows-80
800m Run
Time: 18.31
mob wux1
group mob
front squat
65×5 85×5 85×5 85×5
WOD
run 800 m ( row )
1set max front squat 75#
then pull up to 100
40 squat 60 ring row
time 12:40
WUx1 group WU
Front Squats x3
95-165-185-195-215-215
WOD Rx
Run 800m
1 Set Max Rep Front Squat at 1/2 Bodyweight @#95
Enough Pullups to equal 100 reps total, including Front Squats.
Run 800m
30squats 70pullups
Time=19:38
First time doing this WOD. Thanks for the race Marcel!
It was close Buddy!
Deadlift 275#
4reps x 8sets
Front Squat x3
135-185-195-205-215
MOB + WUX1
Group MOB
Front Squat X3
70-80-85-90-90#
WOD @98#
9 Front Squats(Leaned forward on number 10 too much and had to drop the bar) + 91 Ring Rows
Time – 18:16
Front Squats x3 WU @ 95#
60-65-70-75-75%
135-155-165-175-175#
Run 800m
1 Set Max Rep Front Squat at 1/2 Bodyweight @ 85#
Enough Pullups to equal 100 reps total, including Front Squats.
Run 800m
30squats + 70 pull-ups
Time: 19:52
That’s a PR from waaaay back in 2010, same weight & same number of squats – time then 22:19 – 2:27 PR! Nice race Frankie! Thanks Steph.
Nice PR!
Front Squats x 3
35-40-40-45-45-50# (did one extra)
WOD
800M run
Front Squats @40#- 20 reps
Ring Rows 80 reps
800M run
23:14
That was craziness……thanks Steph and my 3 gentlemen cohorts at 4:00! Small class but fun!
800 m run
42 FS @ 65#
58 Pull Ups (All one at a time…grrr)
800 m run
Time = 22:21
Fell a little short of my goal to do these 50/50 split.
21:47 I think. I dunno. Sounds right. Rx