Week 1 Rep Challenge Movement – BURPEES! Max of 100 reps per day. Must be done at the gym. Keep track and fill out your rep sheet at the end of the week.
We are bringing back Couch to CrossFit for 2019! It’s a great way to ease into CrossFit, even with little to no exercise experience. Spaces are limited to the first 8 people that register.
Back Squats x3
60-70-80-85-90+
100 Double-unders
50 Wallball Shots, 20/14
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
Back Squats x3
60-70-80-85-90+
360# x 4…hip
100 Double-unders – 150 Singles
50 Wallball Shots, 20/14 – 14#
25 Chest-to-bar Pull-ups – RRs
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
TIME: 11:09
Back Squats x3
135 – 155 – 175 – 190 – 200×5
90% was actually 198, and I almost rounded down to 195…I’m REALLY glad I didn’t. The 200# for 5 reps felt AWESOME.
For Time
150 Single Unders
50 Wall Balls 14#
25 Jumping Pullups
150 Single Unders
35 Wall Balls
15 Jumping Pullups
Time – 10:44
Challenge – got in 40 burpees today π
Back Squats x3
60-70-80-85-90+
205-245-275-295-315×5
100 Double-unders
50 Wallball Shots, 20
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20
15 Chest-to-bar Pull-ups
16:26 That was a struggle. I have some work to do this year for sure π
Thanks Kevin!
3.5 mile ruck to start the day
Back Squats x3
135-215-250-285-300-320×4
(thanks Karen and Mel for the spot)
WOD Rx’d
8:20
DU – UB
WB – UB
C2B – 9+7+5+4
DU – 39+36+25
WB – UB
C2B – 6+4+5
Blizzard Beatdown Wod test #1:
3 rounds
20 kbs @53#
10 hspu
4:05
100 burpees in sets of 20 for the challenge! π funny I actually kind of like burpees now a days I wish I could say the same for wallballs but there is still hope!!!
Back Squats x 3
285/315/365/385/405 x 4 wobbled ahead on my toes on first rep, took a lot of energy to recover it.
Wod:
100 du’s (76/24)
50 wallballs (15/15/10/10)
25 c2b Pullups (10/5/5/5)
100 du’s (30/30/20/20)
35 wall balls (10/6/5/5/5/4). Blahhhh
15 c2b Pullups (8/4/3)
9:16 rx’d
Got gross, second set of wallballs were terrible ..
Thanks for the class Matt !
Back Squats x3
60-70-80-85-90+
85-100-115-120-125#x5
100 Double-unders (150 singles)
50 Wallball Shots, 20/14 8#
25 Chest-to-bar Pull-ups(jumping pullups)
100 Double-unders (150 singles)
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
11:13
Back Squats x3
60-70-80-85-90+
210-245-275-300-315 x 4
100 Double-unders
50 Wallball Shots, 20/14
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
rx-12:43
Meh…It was a good workout. First round was pretty good but i lost a lot of time on my doubles, especially in the second round. Need to keep working on them.
Back Squats x3
60-70-80-85-90+
165-185-215-225-240×4
150 Singles
50 Wallball Shots, 20#
25 Chest-to-bar Pull-ups
150 Singles
35 Wallball Shots, 20#
15 Chest-to-bar Pull-ups
12:24
mob wux1
back squat x 3
155-185-215-230-245×5
for time
100 DU 150 single
50 wall ball 14#
25 CTB ( ring row )
100 DU
35 wall ball
15 ring row
9:44
Back Squats x3
60-70-80-85-90+
110-130-150-160-165# for 3 Reps
100 Double-unders
50 Wallball Shots, 20/14
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
Wod with 150 singles, 8# ball and jumping pull ups
Time: 11:45 + 50 burpees
Thanks Kevin!
Back Squats x3
60-70-80-85-90+
35#40#45#55# for 6
Kevin was right, I totally based my weights off the wrong number.. should have been based off 95# not 60# π
100 Double-unders
50 Wallball Shots, 20/14
25 Chest-to-bar Pull-ups
100 Double-unders
35 Wallball Shots, 20/14
15 Chest-to-bar Pull-ups
150 singles , 8# wall ball
12:24
Back Squats x3
60-70-80-85-90+
185-220-250-270-285Γ6
(Next time base off 335# 1RM)
100 DU
50 Wallballs 20#
25 Chest-to-bar Pull-ups
100 DU
35 Wallballs 20#
15 Chest-to-bar Pull-ups
8:48 Rx
WUx1 + Challenge β 100 Burpees
Back Squats x3
155-180-205-215-230×4
WOD as RX’d
Time β> 12:37
Thanks Matt!
Back Squats x3
225 β 245 β 285β 300 β315×6
WOD
150 Single Unders
50 Wall Balls 16#
25 chest to bar Pullups
150 Single Unders
35 Wall Balls
15 chest to bar Pullups
Time β 12:49
100 DU’s
50 Wall balls (10# at 10′)
25 Pull Ups (10 Pull upx + 15 jumping pull ups
100 DU’s
35 Wall Balls
15 Pull Ups (5 Pull Ups + 10 jumping)
16:00
Also did 100 burpees for the challenge. YAY BURPEES!
Back Squats x3
60-70-80-85-90+
155-185-220-240-255Γ6
(Next time base off 300# 1RM)
100 DU
50 Wallballs 14#
25 Jumping Pull-ups
100 DU
35 Wallballs 14#
15 Jumping Pull-ups
10:53
Thanks Janelle!
WOD Rx:
12:16
First time doing WB I over 10 weeks, so thatβs a win. C2B were a mess.
Thanks Kevin
Back Squats x3
60-70-80-85-90+
85# – 100# – 115# – 120# – 125# (can’t remember if I got 3 or 4… I find that I get all dizzy and forgetful after max rep back squats π )
100 Double-unders (150 singles)
50 Wallball Shots, 6# @ 10′
25 Chest-to-bar Pull-ups – Jumping pull ups
100 Double-unders (150 singles)
35 Wallball Shots, 6# @ 10′
15 Chest-to-bar Pull-ups – Jumping pull ups
Time: 8:06
50 burpees for the challenge.
Back Squats x3 1RM-155
60-70-80-85-90+
95-110-125-135-140×3
Thanks to Miss Amy for sharing the bar and doing the math!
100 Double-unders
50 Wallball Shots, 10
25 Chest-to-bar Pull-ups (jumping)
100 Double-unders
35 Wallball Shots, 10
15 Chest-to-bar Pull-ups (jumping)
13:50
Getting back into fitness after the holidays is a challenge.. Today i felt like I was slogging through mud..
I did 30 burpees before class and managed 70 after class.. What fun!