Spirit points. Contests. Costumes. It’s going to be a wild night.
Spirit points – We will have a selfie station set up. Take a picture of you wearing your best costume and holding up the appropriate team sign (Old Farts/Young Pups). The team with the most dressed up pictures wins!
Contest – We will share the pictures on FB and the costume with the most likes will receive 2 tickets to the Hairy Tease Production “Opening Night” for the November 7th show.
*You do not need to wear your costume during the workout, but it will be way more amusing for the rest of us.
WE NEED VOLUNTEERS to help with changing plates on the bars. Please help when you can.
First heat will start at 5:20pm.
Workout 20.4
For time:
30 box step-ups
15 clean and jerks, 65 | 95 lb.
30 box step-ups
15 clean and jerks, 85 | 135 lb.
30 box step-ups
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box/24-in. box
Workout 20.4 – scaled
For time: 20 min cap
30 box step-ups – 24-in. box
15 clean and jerks, 65#
30 box step-ups
15 clean and jerks, 95#
30 box step-ups
10 clean and jerks, 115#.
30 single-leg squats – 24-in. box + 20 # Med ball
TIME
10 clean and jerks, 135#
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks
Reps = 160
HOLY SWEAT FEST
Workout 20.4 – scaled, used DBs instead of barbell due to wrist injury
For time:
30 box step-ups
15 clean and jerks, 20#
30 box step-ups
15 clean and jerks, 25#
30 box step-ups
10 clean and jerks, 30#
30 medball box step-ups 20#
10 clean and jerks, 35#
30 medball box step-ups 20#
5 clean and jerks, 40# <———– Finished 1 rep here
30 medball box step-ups 20#
5 clean and jerks, 45#
*24-in. box
Score = 201 reps, finished 2nd set of medball step ups @ 19:50
Workout 20.4
For time:
30 box step-ups
15 clean and jerks, 65 | 95 lb. (35#)
30 box step-ups
15 clean and jerks, 85 | 135 lb. (55#)
30 box step-ups
10 clean and jerks, 115 | 185 lb. (75#)
30 single-leg squats
10 clean and jerks, 145 | 225 lb. (95#)
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box/24-in. box
161 PR C&J 95# x1
Workout 20.4
For time:
30 box step-ups
15 clean and jerks, 65 | 95 lb. (35#)
30 box step-ups
15 clean and jerks, 85 | 135 lb. (55#)
30 box step-ups
10 clean and jerks, 115 | 185 lb. (75#)
30 single-leg squats – step ups with 14# med ball
10 clean and jerks, 145 | 225 lb. (95#)
30 single-leg squats – Step ups with 14#med ball
finished all these at 16:20
5 clean and jerks, 175 | 275 lb. (115#)- did one clean only. PR
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
200 reps + clean pr.
6am
WU WOD
20.4 Scaled weights with RX box steps and Single-Leg squats (pistols)
233 Reps – 28 of 30 pistols in last set.
Time done previous set of 30 pistols was 16:04
Full RX later
Thanks Kevin!
RX’d 120 Reps
Tie-break time 7:27
Thanks for judging Frankie!
Workout 20.4
For time:
30 box step-ups did 5 and 5 per leg
15 clean and jerks, 95 lb – UB.
30 box step-ups
15 clean and jerks, 135 lb – singles.
30 box step-ups
10 clean and jerks, 185 lb – singles done at 10:42.
30 single-leg squats – first time doing these without a plate for balance and they were slow going
10 clean and jerks, 225 lb. – failed 1 and got 1 so a PR for C&J
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
24-in. box
171 reps
Thanks Kevin!
Workout 20.4 Rx’d
For time:
30 Box Jumps @ 24″
15 Clean & Jerks @ 95# (5/5/5)
—
30 Box Jumps
15 Clean & Jerks @ 135# (3/3/3/3/3)
—
30 Box Jumps (switched to step-ups…surprisingly fast, fewer breaks!)
10 Clean & Jerks @ 185# (singles)
—
30 Pistols
10 Clean & Jerks @ 225# (got the clean, got the jerk but could not get my feet set…no rep)
—
30 Pistols
5 Clean & Jerks @ 275#
—
30 Pistols
5 Clean & Jerks @ 315#
Score: 160 at the cap
REALLY wanted 1 Clean & Jerk @ 225! Next time!
Thanks for the help Coach Cara!
Wod rx = 185 reps
Tie break time = 13:50
Really happy with that tonight.
WOD 20.4
Scaled 221 reps
Thanks Janet!
20.4 scaled
30 stepups
15 C&J(35#)
30 stepups
15 C&J (55#)
30 stepups
10 C&J (75#)
30 stepups (14#medball)
Time/Total reps : 160
WOD 20.4
scaled 185
20.4 scaled (men 16-54)
Total reps: 192
1st wod after 1 week vacation. Was struggling with med ball box step ups. Would like to redo this in the future.
Scaled – 176 reps
Switched to 20” box once med ball step ups started.
20.4
138 reps RX
20.4
Scaled
18:19
Rx’d
168 (8 reps of 225)
That was a good one! Legs still pretty sore from Wednesday. Would like to see this as a repeat down the road.
Workout 20.4 (Scaled)
For time:
30 box step-ups
15 clean and jerks, 35 lb.
30 box step-ups
15 clean and jerks, 55 lb.
30 box step-ups
10 clean and jerks, 75 lb.
30 medicine ball box step-ups, 14#
10 clean and jerks, 95 lb.
30 medicine ball box step-up, 14#
… 19:26
5 clean and jerks, 115 lb. (Failed first rep)
30 single-leg squats
5 clean and jerks, 145 lb.
20-in. box
Score… 200 reps
Fun night guys!
20.4 Scaled +
Opted for 20″ Box — tried the 24″, but wasn’t confident in my ability to do with 20# med ball.
202 Reps
20.4 scaled (men 55-59)
Total reps: 236
Thanks for judging Marcel!
Thanks for returning the favour & great job tonight!
20.4 scaled
164 reps
Thanks for judging Monica and for the tips Amanda!
Wod Rx:
236 reps
1 rep @ 205# (final bar)
Failef jerk on second rep and barely deadlifted third rep.
Happy to get where I did but man my quads were frigged from Wednesday
WOD 20.4
Scaled 200reps
Tiebreak: 13:46
Lots of time to try the 115# bar, but too chicken to get under it for the jerk 😳
Thanks Janet!
Workout 20.4
For time:
30 box step-ups
15 clean and jerks, 65 | 95 lb.
30 box step-ups
15 clean and jerks, 85 | 135 lb.
30 box step-ups
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box/24-in. box
168 rx. I got 8 of the 225. This was my first time doing pistols and they definitely jacked my heart rate. I was disappointed with my set of 225 I want to do this workout again
20.4
Scaled Masters 60+
187 Reps
Got all 10 C&J @ 75#, so really pleased with myself on that.
Despite worrying about this one, it was actually super fun! Thanks Kevin and Ingrid.
Scaled – 202 Reps (completed 2 C & J @ 115#)….115# is my max on this lift, so happy with this.
Only realized after I got home that i completed my set of box step ups after my set of 75# C & J were without the 14# med ball. I don’t think it would have change my final score as there were a few failed attempts and rest to complete the 2 C & J @ 115#
20.4 – Scaled
Cleaned the first rep of the last C&J set @ 185# but did not jerk it before the cap.
Held ball on top of head for box step-ups
160 reps Rx with a tie break time of 13:19.
Really happy with this – I got to the 145# bar way quicker than I expected I would. Managed to clean it three times but just couldn’t get the jerk.
Shout out to Shane and Amanda for helping! What a fun one!
Scaled – 160 reps.
Attempted 95# once, but failed on the clean.
Sick for the last 4 weeks, so only a little disappointed.
Tiebreak…. 19:18 I think?