Big event!

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

We were the only seminar with snow in the background!
We were the only seminar with snow in the background!

48 thoughts on “Big event!”

  1. 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 🙂

  2. 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)

  3. 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.

      1. 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

        1. I’m sure all the steps you are logging on your fitbit didn’t help the leg situation today lol

  4. 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…

  5. 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!

      1. haha yes, I got 0 once. My timing was off. And my arms stopped working. So I used a round to reset.

        1. 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!

        2. Thought it was maybe a typo because of the smiley in there. Didnt want you to have inaccurate data! 🙂

  6. 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

  7. *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

  8. 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)

  9. 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

  10. 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

  11. 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 🙂

  12. 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

  13. 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 🙂

  14. 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

  15. 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

  16. – 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)

  17. 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

  18. 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

  19. 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)

  20. 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 🙂

  21. 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

  22. WU
    Invisible Fran

    Strength
    3RM bench press
    135-155-185-205-225-245-255-260

    WOD
    130#
    Score 50.
    Was hard on the legs

  23. 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

  24. 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

  25. 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

  26. 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. 🙂

  27. 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

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