Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
5 rounds of:
5 Thrusters (95/65#/60%)
5 Burpees
4 rounds for time of:
4 Thrusters (95/65)
4 Burpees
3 rounds of:
3 Thrusters (95/65)
3 Burpees
*15 min cap
Compare to Aug.19/16
You don’t need your legs…
Please cancel my 7am
Got it
Mobility
WU x 1
Group WU + Mobility
Back Squats (Nice sharing the bar Bre!)
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
85# then 110-135-125-145-130-150#
5 rounds of:
5 Thrusters (95/65#/60%)
5 Burpees
4 rounds for time of:
4 Thrusters (95/65)
4 Burpees
3 rounds of:
3 Thrusters (95/65)
3 Burpees
Time: 7:18 RX
PR of 15 sec and 10# heavier
Thanks Shane. Great job everyone!
That was awesome!!! Great effort this morning!!!
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
185-225-195-245-215-265
5 rounds of:
5 Thrusters (95/65#/60%) – 95#
5 Burpees
4 rounds for time of:
4 Thrusters (95/65)
4 Burpees
3 rounds of:
3 Thrusters (95/65)
3 Burpees
7:43
I went back to look at my post for this because Shane reminded me I had done it before, but I had royally messed it up 🙂 Things went significantly better this time! Then I compared my Back Squat numbers from that session and almost fell off my chair. Man, whoever is programming this crossfit stuff is doing a fantastic job!! Keep it up, it seems to be working :0)
Thanks Shane! And thanks Mark for sharing the bar!
Way to go Del, lots of improvement. You stay true to the programming and are smart with how you scale. Keep it up!!
Please cancel my nooner… again 🙁
Mobility
WU x 1
Group Mobility
Strength: Back Squats
115×5-140×1-140×5-150×1-145×5-150×1
*messed up my numbers
WOD @65#:
5 rounds of:
5 Thrusters
5 Burpees
4 rounds of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 14:00Rx
MOB Group WU & MOB
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
165# – 200# – 170# – 215# – 190# – 225#
WOD – 15 min cap
5 rounds of:
5 Thrusters (95/65#/60%) – 65#
5 Burpees
4 rounds for time of:
4 Thrusters (95/65)
4 Burpees
3 rounds of:
3 Thrusters (95/65)
3 Burpees
TIME: 12:51…Thanks everyone for getting me through the last 3 rounds…ran out of gas.
Mob
WU x1
Group WU & Mob
Back Sq
WU- 35#x5
105×5-130×1-110×5-135×1-120×5-145#x1
WOD 15min cap
5 Rounds
5 Thrusters(40#)
5 Burpees
4 Rounds
4 Thrusters
4 Burpees
3 Rounds
3 Thrusters
3 Burpees
Time: 10.44
WOD rx’d: 12:00
Way to go!!!
mob wux1
group mob
back squat
170×5 225×1 195×5 235×1 210×5 255×1
5 round
5 thruster 75#
5 burpees
4 round
4 thruster
4 burpees
3 round
3 thruster
3 burpees
8:12
MOB Group WU & MOB
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
WU-35# x 5
45×5,60×1, 50×5, 70×1, 55×5, 75×1, 85×1
WOD – 15 min cap
5 rounds of:
5 Thrusters (95/65#/60%) – 35#
5 Burpees
4 rounds for time of:
4 Thrusters (95/65)
4 Burpees
3 rounds of:
3 Thrusters (95/65)
3 Burpees
TIME: 13:01 UGH!!!
Was looking back at my book and I realized I went up 5# on my Thrusters. I thought they felt heavy. Lol!!
Mob and Wu
Back Squats x 5 up to 235
Wod with 40# dumbell, left arm only and one arm burpees
7:40!
Did June 7th wod in OG
DB Push Press X 8
30-35-40-45-50
Wod with 20 inch box, 30# and abmat
Rd 1 – 126 reps
Rd 2 – 120 reps
Total – 246 reps.
Back squats 😍
185 x5
225 x1
195 x5
240 x1
210 x5
255 x1
WOD Rx:
7:59
Accidentally sandbagged a bit and was annoyed with myself when I finished and had so much left in the tank, but then Shane looked back at my 2014 post and my time was 10:55 with 50# and I said that was very heavy, so I’ll take that PR any day!
Thanks Shane!
Your thrusters looked so fluid!! Nice work
mob wux1
group mob
back squat
95×5115×1 105×5 125×1 115×5 135×1
5 round
5 thruster 65#
5 burpees
4 round
4 thruster
4 burpees
3 round
3 thruster
3 burpees
8:43
Thanks Shane!
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
95 – 135 – 145 – 155 – 145 – 165#
Screwed up some % but it felt good.
5 rounds of:
5 Thrusters @ 65#
5 Burpees
4 rounds of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
10:21
So this is cool…I just looked back to Aug 16…significant improvement!
Back Squats 65×5, 80×1, 70×5, 85×1, 75×5, 90×1
WOD @ #55 Time 10:48
That’s awesome Aubrey!!!
WOD
5 thruster 75#
5 burpees
4 round
4 thruster
4 burpees
3 round
3 thruster
3 burpees
Time: 9:35
MOB + WU + 400m Run (right foot still a little swollen from CFM Rucks)
Back Squats (light due to foot)
95-115-105-125-110-135
WOD @ 55# Time – 10:58
OG
Lots of shoulder mob
800m Run
100 Sit ups
20 step ups
10 Box Jumps 20″
opps this is for June 10