Front Squat 3RM

Power Output Test

AMRAP in 90 sec

Thrusters

Rest 5 minutes

Repeat with lighter weight

*Pick any weight, Score = Power Output

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# All the Power

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39 thoughts on “All the Power”

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Take the first step towards getting the results that you want!

Front Squat 3RM

Power Output Test

AMRAP in 90 sec

Thrusters

Rest 5 minutes

Repeat with lighter weight

*Pick any weight, Score = Power Output

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

vanessajchampionYou did so great this weekend Cara! Your lifts looked smooth and very confident.

I wanna be Cara when I grow up… Wait

🙂

Heather SMe too (if I grow up!)

Heather SPlease cancel my 7 a.m.

Shawn JWUx2

Front Squat 3RM

95-115-135-155-175-190×2

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x21=186 watts

Rest 5 minutes

Round [email protected]# x28=204 watts

GabrielWay to go Cara!!

GabrielGreat Job Shawn, somehow replied to your post for Cara 😛

AngeFront Squat 3RM

95-115-135-155-165

not even close to a PR – wasn’t feeling it this morning…

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x21=153.43watts

Rest 5 minutes

Round [email protected]# x29=179.78 watts

GabrielWUx2

Front Squat 3RM

135-185-195-205

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x22=176.63 watts

Rest 5 minutes

Round [email protected]# x28=187.1 watts

Great work am’ peeps!

Patrick ArseneauFANTASTIC WORK CARA!!!

Front Squat 3RM

45×10-95-135-155-175-195

WOD: 90 sec AMRAP Thrusters

@95lbs->23reps->190Watts

Rest 5minutes

@45lbs->44reps->224Watts

So looking at my results, at half the weight, the reps doubled, but the Power Output is nowhere near double. I think this tells me my ideal weight to maximize the power output should be somewhere between 45 and 95. I should try 65lbs.

Thanks for letting me “borrow” your bullet proof vest, Alex 😛

MariaGreat job Cara!

Front Squat 3RM (fun sharing the bar with you Mel!)

85-105-25-135-145

WOD: 90 sec AMRAP Thrusters

65# – 28 wonderful reps – 143.52 watts

Rest 5minutes

35# – 50 reps- 183.63 watts

Well this was kinda fun to compare! What did I learn? I enjoy 35# thrusters more than 65# thrusters even with almost double the reps!

AmandaThat’s such a great picture!!

Heather SLove the picture and the post!

Looking forward to putting this to the test at 5 especially since I now am officially in a Games Masters category where the weights are different than everyone else. Up til now even as Masters, my weights and wods have been the same as everyone so there’s been a little part of me that’s wondered how much “easier” these new weights might make things. I guess if you intend to go all out, Scale, Masters or rx, the work is the same – at the end you’re still in a puddle on the floor which is the point I think…

Anyway, tonight’s thrusters will be at 65 (games open Rx wt) and 45 (games open masters 55+ wt). Should be interesting 🙂

JanetPlease cancel my 5pm

Steph HMob

WU x2

group mob

Front Squats 3RM

WU @ 35#

85-95-100-105-110#(PR)

AMRAP

90 Sec Thrusters (55#) 15 reps

Rest 5 mins

90 Sec Thrusters (35#) 27 reps

Total Watts- 83.43

– 123.22

Heather SFront squats 95-110-125-135-140-145

90 sec of:

Thrusters @ 65 – 140 watts

Thrusters @ 45 – 175 watts

Science is fun!! (only at cft is 90 sec workout worth doing!!)

Frankiegreat job Cara!

WUx2

Front Squat 3RM

135-185-225-245-260 (5#| PR for reps)

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x15=140.5 watts

Rest 5 minutes

Round [email protected]# x30=217.54 watts

LauraFront Squats 3RM

55-75-85-95-100 (PR for 3rep)-110#(PR)

Thought I was done at 100# but Kevin thought otherwise… Thanks for the push 🙂

AMRAP

90 Sec Thrusters (65#) 16 reps

Rest 5 mins

90 Sec Thrusters (50#) 25 reps

My book is in the car, but I think it was around 89 W and 120W. Pretty neat!

Morgan3 RM 255 PR!

31 @ 115# (300w)

[email protected] 85# (299w)

CaraThanks for the love everyone! And another BIG thank you to Kevin for not only giving me the confidence to do things like this, but for being there to coach me through it…there is no way things would go that smooth without you (even if I did jump the gun for one lift)!

Front squat 3RM

135-155-165-175#

(According to my book this is a 20# pr…but in my head it’s a 10# pr, either way I’m happy!)

Thanks for sharing the bar Matt H and Marcel

WOD:

22 thrusters @ 85# – 150 watts

35 thrusters @ 55# – 186 watts

Fun class, thanks Kevin

MarcelYou are one strong lady!

CaraThank you! next time I’ll try to go for that 185# too

Matt HFront squat 3rm

175 PR

Power output

rd 1 @ 85 = 25 reps = 191 watts

rd 2 @ 65 = 28 reps = 184 watts

Gillesmob wux2 group mob

front 3RM

135×3 155×3 185×3 195×3 205×3

AMRAP in 90 sec

thruster

rest 5 min

repeat with lighter load

95# 20 rep =150 watt

75#31 rep=201 watt

5 year anniversary today

MarcelCongrats on the 5 years Gilles.

CaraCongrats Gilles! 1000 classes before the 5 year mark is amazing too

ElbaFront squat 3RM

135-135-145-155-165(2)

WOD

1st round= 75lbs – 25 reps= 194.69 watts

2nd round= 55 lbs – 31 reps= 208.93 watts

HeidiWU x 2

Front Squats x 3

65-80-95-110-120

90 Seconds Max Thrusters:

Round 1 @ 75# = 18 Reps = 107 watts

5 minutes rest

Round 2 @ 55# = 26 Reps = 129 watts

That was a cool experiment. Never again will I feel bad about using less weight…and the 55# thrusters felt soooo much better!

Congrats Cara on the weightlifting competition. I knew you would kill it.

Nick SimpsonMOB + WUx2

Front Squat 3RM

85-95-100-105-110(PR)

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x28 = 199.16 watts

Rest 5 minutes

Round [email protected]# x30 = 181.06 watts (Only thing I can say is my cardio is terrible and upper hamstrings and quads were quite tight during round 2 and I need to work on all these)

Thanks Amanda for removing the weights from the box and advising me to get a coach to watch me next time as I may no longer need the box.

stacyIt has been 20 days since my last wod… Really Glad to get my ass back

Front squat 3RM

45/55/65/70/75

WOD

1st round= 45lbs – 16reps= 95 watts

2nd round= 25lbs – 25reps= 122 watts

Patrick DFront Squat 3RM

95-115-135-155# good progress here but believe I can do 20# more.

Power Output Test

AMRAP in 90 sec

Thrusters

Rest 5 minutes

Repeat with lighter weight

15 reps @ 95# broken three times = 118 watts

21 reps @ 65# broken twice = 132 watts

*Pick any weight, Score = Power Output

MarcelAwesome lifts on the weekend Cara!

WUx2

Front Squat 3RM

135-155-165-175-185

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x 21 reps = 182 watts

Rest 5 minutes

Round [email protected] 75# x 29 reps = 212 watts

Jeff LCongrats Cara!

Front Squats X 3

135-185-225-255-275

Fun sharing the bar Frankie!!

Power Output Test

90 second AMRAP 135# Thrusters – 18 = 247 watts

Rest 5 minutes

90 seconds AMRAP 95# Thrusters – 28 = 323 watts

Thanks for the class Kevin!!

Tara BettsFront Squat 3RM

45-65-75-85-95PR!

WOD

AMRAP 90 sec

Thrusters @ 55# x20 reps =103W

Thrusters @35# x28 reps = 120W

Such fun sharing the bar tonight with my son Will 🙂

Great work 6pm!! Thanks Kevin!

Daniel DaveyGood job Cara.

AnnieFront Squat 3RM

#55-#65-#70-#75-#80 ( 5# PR)

Power Output Test

AMRAP in 90 sec

Thrusters @ 50

Rest 5 minutes

Repeat with lighter weight @30

*Pick any weight, Score = Power Output

Round 1= 68.17 Watts

Round 2 = 109.87 Watts

Annieround 1 13 reps

round 2 26 reps

JanetFront Squat 3RM

#55-#65-#75-#80-#85(PR)

Power Output Test

AMRAP in 90 sec

Thrusters @ 55 (17)

Rest 5 minutes

Repeat with lighter weight @35 (32)

*Pick any weight, Score = Power Output

Round 1= 94.95

Round 2 = 144.43 Watts

Diane O.Mob

WU x2

group mob

Front Squats 3RM

WU @ 15#

15-25-30-35-40-45-55#(PR)

AMRAP

90 Sec Thrusters (35#) 14 reps (70 watts)

Rest 5 mins

90 Sec Thrusters (15#) 21 reps (83 watts)

This was my first time doing thrusters…….pphheewww! Pretty intense but loved the workout. Thanks Kevin for helping me select my weights as always!

Kevin MackFront Squat 3RM

135(3)-155(3)-185(3)-205(3)-225(3) (Great sharing the bar, Alex)

Power Output Test

AMRAP in 90 sec

Thrusters

Round [email protected]# x18=148.23 watts

Rest 5 minutes

Round [email protected]# x27=179.11 watts