Front Squats x 6
7 sets @ 70%
3 rounds
1 Muscle-up
2 Front Squats (185/135)
3 HSPU
4 Power Cleans
Compare to Feb.28/12
Had a great mobility seminar on the weekend in Amherst. Expect to see some new tools making their way to the gym soon.
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WU x 2
Front Squats x 6
7 sets @ 140
3 rounds
1 Muscle-up (assisted seated)
2 Front Squats (115)
3 HSPU
4 Power Cleans (115)
Time = 3:48
Nice work Shawn!
Great work this morning Shawn!!
Front Squats x 6
7 sets @ 70%
WU 65 then 85-85-85-85-85-85-85#
Thanks Claire for putting up with all the whining:(
3 rounds
1 Muscle-up – scaled to 4 ring rows + 4 parralettes
2 Front Squats (185/135) – @ 65#
3 HSPU – scaled to 12 push ups on the box
4 Power Cleans – @ 65#
I’m not sure what was worse for me the strength or the push-ups but I’m glad its over!
No time on WOD? ๐
Time 4:45
Mobility
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 70%
85-85-85-85-85-85-85-85#
WOD: 3 rounds
1 Muscle-up (scaled to 4 ring rows + 4 paralettes)
2 Front Squats @85#
3 HSPU (scaled to 12 pushups)
4 Power Cleans @85#
Time: 3:54
Great job everyone. Thanks Shane!
Fast Kelly, your front squats and cleans looked fantastic this morning! Almost too easy :).. Great work!
Thank you Shane ๐
Front Squats x 6
7 sets @ 70% #105 only got through 6 sets in the time limit
3 rounds
1 Muscle-up )scaled to 4 ring rows + 4 paralettes)
2 Front Squats (#105)
3 HSPU (Scaled 12 pushups)
4 Power Cleans (#105) Mistake did hang cleans instead of power cleans,
Time – 4:48
Sneaky Greg, I caught you doing full power cleans on the ones I seen.
WU x 2
Front Squats x 6
135-175-175-175-175-175-175
WOD ‘Diddy Kong’ as RX’d
3 rounds
1 Muscle-up
2 Front Squats 185#
3 HSPU
4 Power Cleans
Time–> 7:36
Great work am peeps!
Impressive Gabriel Great Job!
Nice work Greg!
WOD Rx’d
3:00
If bar was closer, could shave off some time. Fun working out with my wife!
Big pr, nice work!
Front Squats x 6
7 sets @ 70%
95# 120# 120# 120# 120# (shared the bar with lots of folks today – didn’t have time to finish)
3 rounds
1 Muscle-up (4 pull-ups and 4 assisted ring dips)
2 Front Squats (185/135) 95#
3 HSPU (scaled 12 push ups)
4 Power Cleans @ 95#
PR – I did get 3 unassisted ring dips today – I have never done them before so that was exciting
Time: 5:20 something I think???
Nice work Ange! Now I have ring dip envy
Great work Ange, never say can’t… Lol. A little practice and those dips will be no problem!!
Diddy RX
5:27
Should have been about a minute faster but my last power clean just wasn’t happening. Oh well. Better luck next time. Thanks for the pow wow husband ๐
Nice Jo!! Impressive at rx!!
Front Squat x6
70-70-70-70-70-70-70#
“Diddy Kong”
3 rounds
1 MU (4 ringrows + 4 Parallette dips)
2 Front Squats 80#
3 HSPU(12 pushups)
4 Power Cleans (80%) @80#
Time: 7:28
Great class! Not many Power Cleans, but they were so heavy ๐
Front Squat x6
@ 100#
โDiddy Kongโ
3 rounds
1 MU (4 pullups+ 4 ring dips)
2 Front Squats 100#
3 HSPU
4 Power Cleans 100#
Time: 4:53
Good WOD, next time more weight!
Front Squats,
7 sets of 6 @ 135#
Diddy Kong, scaled down with RR’s, dips and push-ups… 5:15m.
Good class!
WOD with 105#, 6:34
Front Squats
95-110-110-110-110-110-110
WOD: Scaled and then some:
1 Muscle up as 4 pull ups + 4 assisted ring dips
2 Front squats (135) @ 95#
3 HSPU as 12!! push ups
4 Power cleans @ 95#
Time 5:09
FINALLY got to do actual Pull Ups in a wod and they were a scale!! Crossfit = Irony ๐
If I had my own box it’d have to be called Crossfit Irony!!
Yay for pullups in a wod!!! Scale or not, it’s amazing ๐
Front Squats 6x
155-155-155-155-155-165(oops)-155
WOD at 155lbs and MU’s: 3:42
I enjoyed this one.
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 200#
WOD: 3 rounds
1 Muscle-up (scaled to 4 pull ups + 4 paralettes)
2 Front Squats @165#
3 HSPU (scaled to 12 pushups)
4 Power Cleans @165#
Time: 5;55
PR of 20#
Mobility
WU x 2
Group Mobility
Strength: Front Squats x 6
7 sets @ 70%
100-100-110-100-100-100-100
WOD: 3 rounds
1 Muscle-up (scaled to 4 pullups + 4 assisted dips)
2 Front Squats @100#
3 HSPU (25# + abmat)
4 Power Cleans @100#
Time: 6:09
OG – day 1 of comp prep
press from a split 3×5 @ 45#
jerk from a split 3×[email protected] 65#
power clean & jerk 3×2 @ 110#
…and then did the wod with Shane, CAM & Steph ๐
Diddy Kong:
1 MU – 4 pullups + 4 assisted dips
2 front squats @ 135#
3 HSPU with abmat
4 PC @ 135#
Time: 4:47
Front Squats x 6
7 sets @ 70% (80#)
3 rounds
1 Muscle-up โ scaled to 4 ring rows + 4 parralettes
2 Front Squats (185/135) โ @ 80#
3 HSPU โ scaled to 12 push ups
4 Power Cleans โ @ 80#
Time – 5:24
Everything was awesome until the 3rd set of push ups, slowed me down a lot.
Front Squats x 5
3 rounds
1 Muscle-up
2 Front Squats (185/135)
3 HSPU
4 Power Cleans
Score: 02:50
First time doing ring mu’s since January… Yay, super happy about that. Even though it was only a few!!
The few muscles ups are the beginning to a few more… This made my night… Hit add before I was finished, wish I could just edit the post..
[email protected] –5:21
Front squats @ 185
WOD scaled
3 Rounds
4 Ring rows and 4 paralette dips
2 Front squats 155#
12 push-ups
4 power cleans 155#
Time – 6:00
Front squats @ 120#
Very modified Diddy Kong
3 rounds:
8 Ring rows
2 Front squats (100#)
12 x 1 arm KB Floor presses (20# – could of went heavier)
4 x 1 arm KB Clean (35#)
Time: 4:11
Front squats @ 100#
Wined alot.
WOD;
Scaled to ring rows and push ups
#85
Time: 5:45