Haven’t tested your big lifts in a while? This Saturday, we’ll be doing the 3RM CrossFit Total. You’ll test your max on the Squat, Press and Deadlift. Be sure to sign up because space is limited!
Bench Press – 3RM
EMOTM for 8 min
10 Front Squats (50% of today’s bench)
Max Floor Press
Can’t make it in, sorry for the late notice
Bench Press – 3RM
55-65-85-95-100-105 (x1)
Thanks for spotting my Jackie!
EMOTM for 8 min
10 Front Squats @ 50#
Max Floor Press @ 50#
(20-17-15-14-13-11-13-14)
Total floor presses: 117
Very happy to see you this morning Blake! I’m SO excited about my new Fran time 🙂
New Fran time? Do tell.
Floor Press x3 (the extra ROM for bench doesn’t agree with my shoulder)
35 55 75 85 95×2
WOD @ 45
123 Reps
(20-15-15-15-15-13-14-16)
Bench Press 3RM
55-75-85-95-100(x2)-100(f)
Soooo close and yet so far 😛
WOD from Hell
EMOTM 8 mins
10 Front squats @45#
Max Floor Press
Score: a whole 18 reps 🙁
It wasn’t pretty. I did my best though. My WOD weight was based off my Bench Press and by rights I should have used 2.5 lbs more had I followed the 50% rule. This WOD is a good example of how certain parts of my body are way stronger than others.
Nice bench press! It was a WOD from hell!
Thanks Maria! My bench press is coming along 🙂
I found it a tough WOD today. My legs wouldn’t cooperate. I think they were still dead from Mario’s super duper WOD of Doom at Maritime CF yesterday 😀 hahahahah
Also forgot to mention, day 5/30 of 400m cashout. Thanks for running with me Lisa, Christie and Claire
I’m sure all the steps you are logging on your fitbit didn’t help the leg situation today lol
WUx1
Invisible Fran = 1:41
Bench Press – 3RM
95×5
152-155-175-195-200
EMOTM for 8 min
10 Front Squats @ 100#
Max Floor Press @ 100#
50 Total
Missed a couple of rounds because my Fronts Squats were brutally slow…
Bench Press – 3RM
35-45-55-60-65-70-75-80
WOD @ 40#
(15-13-13-7-9-7-7-8)
Total floor presses: 79
First few minutes went well, but it went downhill fast after that!
Thanks Blake!
Bench press: 3x 55-70-85-100-105
WOD with 50#
Score: 70
16-10-10-10-0 🙂 5-10-9
MIssing a round in there? 😛
haha yes, I got 0 once. My timing was off. And my arms stopped working. So I used a round to reset.
Better than me, I used at least 2 rounds for rest because my legs stopped working. Looks like I have to work on my squats!
Thought it was maybe a typo because of the smiley in there. Didnt want you to have inaccurate data! 🙂
haha nope! The smiley was for my ‘0’ round 🙂
M+WU(15 reps)
Mob
Invisible Fran
Bench Press 3RM
35-45-55-65-75(2 reps)- 75(2 reps)
WOD: EMOTM for 8 mins
10 front squats (50% of todays max) 35lb
Max rep floor press
13-11-10-10-10-10-10-12
Total: 86 reps
*OPEN GYM*
Mobility, then ball and roller work on back, butt and pec
Bench Press 3RM
135(x5)-155(x5)-175-185-195-205-215-225(PR,10#)
Thanks Jeff for sharing the bench! Needed the push. #brobenchsession
Mob
WU x1(15rep)
Group Mob
Invisible Fran
Bench Press x3
55-65-75-85-95(x1)
EMOTM for 8 mins
10 Front Sq @ 50% (45#)
Max rep Floor Press
Total= 58 (# floorpress)
Great work today!
Mobility
WUx1(15 reps)
Group mobility
Invisible Fran
Bench Press 3RM
65-75-85-95-(2 reps)-95- 100(2 reps)
WOD: EMOTM for 8 mins
10 front squats (50% of todays max) 50lb
Max rep floor press
Total: 74 reps
Bench press 3 RM
95 (5) – 115 (5) – 125 (5) – 135 (3) – 145 (5) – 155 (f)…PR for bench press as its the first time I’ve tried for a “max” anything
WOD @ 70# Score: 73
..still have posts getting cut off
Are you posting from mobile or a computer?
Mobile…could be the culprit?
Bench Press x 3
45-55-65-75-80-85-90……probably should have tried 95#, but I didn’t manage my time properly 🙁
EMOTM fo 8 Min.
10 Front Squats
Max Floor Presses
Weight = 50% of Bench Press = 45#
14-10-10-10-10-11-10-12 = 87 Reps
Shoulders were burnin’
It was fun working out with the 7 a.m. crew for a change, and especially sharing the bench with Heather & Tracey today.
Now getting ready to head back to the gym for 8 p.m. YOGA….Yay 🙂
WU x 1 (15 reps)
Mobility
Invisible Fran
Bench Press 3 RM
95-115-125-135-155-165
EMOTM for 7 min
10 Front Squats @ 80#
Floor Press with remaining time
Score = 51 reps
Great coaching today Blake, kinda different doing a morning class, maybe I’ll make it a habit…NOT
Bench
135 X 10
185 X 5
205-235-255 X 3 (275X1)
Fun sharing the bar with you Mario #brobenchsession
WOD with 125# = 40 reps
Really hard time with this one. Had 4 rounds total with no floor presses and 2 of the rounds I only got 5 of the squats in.
This was a good WOD to point out what I need to work on some more.
Thanks for the class Steph and fun WODing with you Alaina and Patrick 🙂
Bench x3
95-115-135-155-165-175-185 (I think it’s a PR)
WOD @ 95#
82 reps (squats went well. FP – not so much)
400m Cashout run
mob wux1 15 rep
group mob
invisible fran
bench press 3 RM
95×5 135×3 145×3 155×3
160×3 165×3 170×3
EMOTM 8 min
10 front squat 85#
max rep floor press
18-15-15-15-15-15-13-12 =118
Great score!
– Mob
– WUX1
Invisible Fran = 1:46 (this was super fun!)
Bench press x3
65×5-95×5-115×3-135-145-150
EMOTM 8…
– Front squat 75#
– Max floor press with remaining time
Score = 58 (I counted to 58 but I’m sure that is not accurate, math is hard)
Mob and WUx1 (15 reps)
Bench Press 3RM
3x #35-55-65-75-85-95
1x #100PR!!!
Thanks for the spotting Steph and the great coaching too 🙂
EMOTM: 8 min
10 Front Squats #55
Max rep floor press
16-10-10-7-7-9-7-8
Score: 74
Great working out with Jeff and Patrick today!! Thanks Steph and Mario 🙂
167 singles in 1 min. for calf work
Great work!
Bench Press – 3RM
85-95-105-110-110# pr for reps, could only get 2 last time I tried. 115×1 and that was it.
Thanks for sharing the bar Matt & Tom (also, welcome back Tom!)
WOD:
EMOTM for 8 min
10 Front Squats @ 55#
Max Floor Press
Score: 72
12-10-10-7-8-7-7-11
That got very sweaty!
Thanks Chantal
800m run with Ang
Bench press 3RM
55#-65-75×2-75-80×2-80PR!
WOD @40#. 94 reps
Easy front squats. Not so easy FP
800m run
Mob and WUx1 (15 reps)
Bench Press 3RM
55-65-75-85-95-100# (PR!!! Old 1RM was 90#)
EMOTM: 8 min
10 Front Squats #50
Max rep floor press
15-7-6-5-6-3-4-9
Score: 55
That got hard fast!
400m run (2/30)
I forgot invisible Fran–2:26
Mobility
WU x 1
Group Mobility
Invisible Fran
Bench Press – 3RM (Nice sharing the bar Jenna!)
65-75-85-90-95×2 PR
EMOTM for 8 min @45#
10 Front Squats
Max Floor Press
Total: 77
Cashout: Yoga
Thanks Chantal. Good job everyone. What a sweaty mess that was 🙂
WU
Invisible Fran
Strength
3RM bench press
135-155-185-205-225-245-255-260
WOD
130#
Score 50.
Squats were heavy at end, had to break in 5s
WU
Invisible Fran
Strength
3RM bench press
135-155-185-205-225-245-255-260
WOD
130#
Score 50.
Was hard on the legs
3RM Bench Press
I hadn’t done bench press in a while, since I had a shoulder issue. I started light and built up slowly, just to see how it felt.
35 x 5 WU – 50 – 55 – 60 – 65 – 70 (PR!)
70 was my shoulder’s limit. I didn’t want to push it beyond that!
WOD: EMOTM 8 min
10 front squats (50% of today’s 3RM = 35#)
Max floor press
Reps: 77
Mob
WU x2
Group Mob
Invisible Fran 3:00
Bench Press x3
55-60-65-75-80-85×2
EMOTM for 8 mins
10 Front Sq @ (35#)
Max rep Floor Press
Total= 66
WUx15
Group Mob Invisible Fran
Bench Press 3RM
95*5-135-145-155-160-165×2
EMOTM for 8min @ 80#
10 Front Squats
max rep Floor Press
score–> 39 reps
WU x 1 (15 reps)
MOB
Invisible Fran
Bench Press 3RM
35, 45, 55, 60, 65(1)
EMOTM – 8 min.
10 front squats @ 35#
Max floor presses @ 35
41 reps
One round was 0 presses. Got a little slow on the transitions, and also didn’t hear the coach one time.
Thanks Blake. It was fun to have you coach us. 🙂
invisible fran 3:20
bench press 3rm
35-45-55-65-70-75-80#
WOD
10 front squats with 50% of today’s 3rm…..started with 30# i think then went down fast to 20#….KILLER!!!
score 51 3times i just did squats on the minute …i died twice actually