Strengths for this week:
T – Back Squat
W – Press
Th – Deadlift
F – Bench
Back Squat
5 x 55-65-75-80-85+ (max of 10)
15-12-9 reps
Front Squats (135/95#/60%)
Strict Pullups
*Reminder – Wednesday is Bring a Friend Day. We all have that one friend that said “I’m going to get in shape in the new year”. Well, it’s the new year, so bring them in!
MOB + WUx1
Group WU + MOB
Back Squat
5 x 55-65-75-80-85+ (max of 10)
135-155-170-185-195×5
15-12-9 reps
Front Squats (95#)
Strict Pull-ups
8:37
MOB + WUx1
Group WU + MOB
Back Squat
5 x 55-65-75-80-85+ (max of 10)
155-185-210-225-235 X8 (Felt real heavy today?)
15-12-9 reps
Front Squats (#135) Used Safety Bar? cuz wrist are still hurting.
Strict Pull-ups (Sort off strict, need to work on these)
Time: 8:57 RX kinda…
Thanks for the Class Shane
Good Job 6 amers!!
Back Squat
5 x 55-65-75-80-85+ (max of 10)
185-215-245-275-305×7
15-12-9 reps
Front Squats 135 – quick unbroken
Strict Pullups – quick singles alternating grips
5.27 Rx’d
Thanks coach Shane, great job everyone, first 2018 WOD is in the books!
MOB + WUx1+CS
Group WU + MOB
Back Squat
5 x 55-65-75-80-85+ (max of 10)
155-185-210-225-235×7(did not go as low as I should have as felt a kink in my right knee)
15-12-9 reps
Front Squats (modified to dumbell Front squats 50#x2)
Strict Pull-ups
5:20
Great work 6 am peeps!
Thanks Shane!
Happy New Year CrossFitters!
Back Squat x 5
55-65-75-80-85+ (max of 10)
155-185-205-225-240 (10)
15-12-9 reps
Front Squats (95#)
Strict Pull-ups (ring rows)
5:20
Back Squat
5 x 55-65-75-80-85+ (max of 10)
185-225-245-275-295×5
15-12-9 reps
Front Squats (135#)
Strict Pullups 3/12 and 7/9 were best effort 🙂 Still a work in progress but getting better
8:05
Thanks Kevin!
Back Squat X 5
105-120-125-145-155# – 5 reps
WOD @ 75# and ring rows
5:27
Signed up for Rowuary!
Thanks Blake
Back squats x 5
105-120-125-145-155 x 7 (failed on 8th rep)
WOD @ 65# And ring rows
Time: 5:15
Thanks Blake! 🙂
Back squat x5 (from the Shane size rack ( not to be mixed with the Shane size weights )….so there is a little extra squat to get it up 😀)
Numbers based on 350
205
230
260
280
Amrap 300 x 5
Then WOD
15-12-9
Front squats (125#). Will just do these with 135. Felt easy and smoothe today
Then
“Strict ” pull ups
I did 5 then switched to rings which were also hard on this given day
7:00 even
I had salad for lunch and water
Going to lose 30 lbs for competition
Group Wu and mobility
Back Squats x 5
55-65-75-80-85%+ max of 10 (based on 435)
240/ 285/ 325/ 350/ 370 x 10
So more weight next time… Squats felt good this morning thanks for sharing the bar at the short height Mike!!!
Wod rx’d 3:38
Squats unbroken and quick, Pullups we’re 6/5/4- 5/4/3 – 4/2/1/1/1
Thanks for the great class Amanda!!
Happy new year everyone!
Epic Shane!
Insane time!
Back Squat X 5
85-95-105-110-115#
WOD @ 55# and ring rows
6:03
Thanks Blake
Back squats:
135-155-175-185-200(amrap for 6)
WOD rx = 7:05
Those strict pull-ups killed me … but I did all the front squats unbroken 🙂
Back Sq x5
90-105-120-130-135(5)
WOD
15-12-9
Front Sq(65#)
Strict Ring Rows
Time: 5.15
MOB + WUx1
Group WU + MOB
Back Squat
5 x 55-65-75-80-85+ (max of 10)
125-135-155-165-175×10
15-12-9 reps
Front Squats (85#)
Ring rows
3:12
Thanks Matt!
Back Squat x 5
55%-65%-75%-80%-85%+ (max of 10)
(To a box + #25 plate. Tried one without the plate and just to the box, but my back didn’t like that.)
35# (wu) – 55# -65# -75# -85# 90# (10 reps)
15-12-9 reps
Front Squats (55# + box and 25# plate. All unbroken, but had to stop and rebrace at the top a few times to keep proper form :))
Strict Pullups (ringrows – hard. Last round were mostly single ones.)
My time: 5:44
Back Squat X 5
245-295-335-360-385(10)
Wod with 135 and ring rows – 6:20
Thanks for the class Matt!
mob wux1
back squat x 5
155-185-210-225-235 x 5
15-12-9
front squat 115#
strick pull up ( ring row with small )
6:13
Back squats x5
135-160-196-225-240# x5, 250# x10 (PR for reps)
WOD Rx:
5:56
Thanks Mandy, great 6pm crew 😊
WUx1
Group WU + MOB
Back Squat
175-205-235-255-270×10
WOD Rx
15-12-9 reps
Front Squats (135#)
Strict Pull-ups
6:49
Back Squat X 5
110-130-150-165#x4-165#x7
WOD @ 65# and ring rows
5:29
Wod Rx
7:22
Back squats x5
135-160-196-225-240# x5, 250# x 6 (PR for reps) Thanks for the push CFD! Fun sharing the bar with you and Mario.
WOD Rx:
7:48
First and last set of squats unbroken, set of 12 was 8 & 4.
Pull-ups all quick single with grip change.
Fun times, pops!
Back Squat
5 x 55-65-75-80-85+ (max of 10)
115-135-155-165-175# (7 reps)
I added 10lbs to each set. Felt good, but got to work on keeping my knees going outwards on the way up.
15-12-9 reps
Front Squats (135/95#/60%) @95#
Strict Pullups
7:03
Back Squats x 5
85-95-115-115
15-12-9
Front Squats – 65 #
Strict Pull Ups: 15 / then 6 + 6 Ring Rows/ then 2 + 7 Ring Rows
9:10
Did strict pull ups each round until I started to fail & then went to ring rows (vertical)
Kept all my squat weights low today to give my back a break.
WUx1
Group WU + MOB
Back Squat
175-205-235-250-270×6
WOD Rx
15-12-9 reps
Front Squats (135#)
Strict Pull-ups
6:11 RX
Back squats to 145×4
Did ring rows and FS with 65#. 6:36
I want to get in 4 days this week and didn’t want to be too wrecked to come back the rest of the week so I scaled everything a lot.
Back Squat
5 x 55-65-75-80-85+ (max of 10)
155-180-210-225-245 x 6
15-12-9 reps
Front Squats (95#)
Strict Pullups( ring rows )
6:11
Back Squat
5 x 55-65-75-80-85+ (max of 10)
135#-165#-185#-205#-(225#x5)
15-12-9 reps
Front Squats (95#)
Strict Pullups
Time: 8:32
Back Squat x5
55-65-75-80-85+ (max of 10) based percentage off 110#
65#-75#-85#-90#-95#x10
15-12-9 reps
Front Squats (55#)
Ring rows
4:58
Back Squat
5 x 55-65-75-80-85+ (max of 10)
#: 65-75-85-90-100×7
15-12-9 reps
Front Squats (135/95#/60%) – 55#
Strict Pullups – ring rows
Time: 5:21
Just the squats at home (no sleeves, shoes, or belt)
125-175-215-250-270-285×4
Back Squat
5 x 55-65-75-80-85+ (max 10×)
#55-65-75-85-95×10
15-12-9 reps
Front Squats (#35)
Strict Pullups (ring rows)
Time: 5:50
MOB + WU + Group
Back Squats @ 120-145-165-175-185#
Wod with first round strict pull ups and remaining ring rows with 3 big steps in and 95# front squats
Time > 7:19