Watch the video below and try not to laugh. Post to comments if you were successful or not.
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.22/15
[youtube=https://youtu.be/ezwr95FOjRI]
WUx1 20 wall balls
Back Squats
135×5, 145×5, 180×1, 160×5, 190×1, 170×5, 200×1
WOD RX
8:44. (49 sec PR)
Great PR Shawn!
Great job Shawn nice PR lately can’t wait to be back racing with you! Looks like I will have a lot of catching up to do awesome results lately!
Thanks Greg, I’m looking forward to racing again!
Nice PR Shawn.
Mobility
WU x 1 + 20 unbroken wall balls @10#
Group Mobility
Strength: Back Squats (Nice sharing the bar Jackie!)
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
[email protected]#, 110×5, 135×1, 120×5, 145×1,125×5,150×1
WOD @55#:
5 rounds of:
5 Thrusters
5 Burpees
4 rounds of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 7:33
PR of 37 secs and 15# heavier
Thanks Shane. Great work everyone!
Wow Kelly this is an awesome PR and improvement well done!
Wow! Nice one.
Sweet result
Back Squats
75#×5, 90#×1, 80#×5, 100#×1, 85#×5, 105#×1
These felt good. According to Shane I need to re-test my 1RM.
5 rounds of:
5 Thrusters @ 40#
5 Burpees
4 rounds of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 12:06
Yuck.
My kids like those “Don’t laugh” videos and I am seriously the worst at it. I ALWAYS laugh. I can’t help it.
This time was no different 😛
Mobility and WU x 1, 20 Wall Balls
Group mobility and movement practice
Back Squats (1 RM is 100…easy math)
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
5 rounds of:
5 Thrusters (35#)
5 Burpees
4 rounds for time of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
10:13
Thrusters are truly my nemesis. Thanks very much Shane with the help on loading plates on the bar for back squats…Kelly and I were in lengthy discussions on several occasions before we could get our heads around what to do. In any case, the work is done and its FRIDAY! Have a great weekend everyone.
Nice job Jackie i think you have thrusters down better than you think.
QOD: Watch the video below and try not to laugh. Post to comments if you were successful or not.
-Lost it at the Moguls. Moguls are always funny, well maybe not, but those were 🙂
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
135-165-145-175-155-185
-Thanks John for sharing and doing the math 🙂
5 rounds of:
5 Thrusters (95/65#/60%) 85#
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
12:42 +7reps
-So I need to explain this one. I started with 5-4-3 1:20 and I thought that doesn’t seem right. 40 seconds later Shane pops over: Are you OK Del? Sure, I’m done. He says: You are done 5 rounds of 5, 4 sets of 4 etc.. Oh… oops, so off I go to finish this. 4 more sets of 5, 4 more sets of 4, 4 more sets of… Wait a minute, ah man I’ve got this wrong again 🙁 So I guess I had like a 40 second break and extra 7 reps in the end. Oh well extra fitness 😉
Pro tip: Turn on brain for Crossfit
Thanks for the help Shane!!! I needed lots today.
Ooops that should be +14reps, didn’t count the burpees. I’m going back to bed now 🙁
The moguls were good!
Back Squats
65×5 (80#) 80×1(95#) 70×5 (85#) 85×1(100#) 75×5 (90#) 90×1(110#)
5 rounds of:
5 Thrusters (55#)
5 Burpees
4 rounds for time of:
4 Thrusters (55#)
4 Burpees
3 rounds of:
3 Thrusters (55#)
3 Burpees
11:57
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
70-85-75-90-85-105lb
Guess my mind was a tad preoccupied with the thrusters to come because I calculated most of these weights using my thruster weights. When I realized what I had done I bumped them up a bit.
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
12:39 Rx 🙂
In regards to the video I lost on the first one for no reason at all. My favourite though, and I know this is horrible, is the one with the kid and the basketball net.
The basketball net got me too! Are we horrible?
Mob, WU, 20 wall balls
Group mob/WU
Back squats…math…last single was 185#, based on 205 1RM
WOD @ 65#
11:24
Oof.
Back Squat (210)
135 x 5
170 x 1
145 x 5
175 x 1
155 x 5
190 x 1
WOD – 11:05 #75
mob WU 20wb at 14#
Back Squats
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
85×5, 115×1, 90×5, 120×1, 95×5, 125×1
5 rounds of @ 55#
5 Thrusters
5 Burpees
4 rounds for time of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 12:15
Thanks for the class Blake & tips Ron!
Happy to have Chris there,
finally join his first CF class :)!
Warm up
Mobility
30 wall balls 20#
Back squats
135#x5
225#x1
185#x5
245#x1
225#x5
275#x1
For time @ Rx 95#
5×5 Thrusters & burpees
4×4 Thrusters & burpees
3×3 Thrusters & burpees
13:49
Good first ever CF class. Thanks Blake and Mike
And HUGE thanks to Christie for finally dragging me along. Only took her 2 years
Geez Christie, what’s up with that?!
Congrats on your first class Chris!
Yay for posting and welcome to CFM.
Mobility
WU x 1 + 20 unbroken wall balls @10#
Group Mobility
Strength: Back Squats
115×5-140×1-125×5-150×1-130×5-160×1
WOD @65#:
5 rounds of:
5 Thrusters
5 Burpees
4 rounds of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 9:59 Rx
Back Squat
5x 185# – 1x 245# –
5x 205# – 1x 255# –
5x 225# – 1x 275#
WOD = 8:25 Rx
Box Pistols 24″
4×5 reps (per leg)
3×10 reps DB Shoulder Press 30# (per arm)
Every 30s/8 rounds
= 10 air squats
Back Squats
65×5 (185#) 80×1(230#) 70×5 (200#) 85×1(240#) 75×5 (215#) 90×1(255#)
5 rounds of:
5 Thrusters (95# – scaled 85#)
5 Burpees
4 rounds for time of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
Time: 11:16
Felt great doing heavy back squats, thanks Remi & Mario for sharing the bar with me. Tough WOD after a big night. Thanks Ron.
Mobility and WU x 1, 20 Wall Balls
Group mobility and movement practice
Back Squats (1 RM is 100)
65×5, 80×1, 70×5, 85×1, 75×5, 90×1
5 rounds of:
5 Thrusters (55#)
5 Burpees
4 rounds for time of:
4 Thrusters
4 Burpees
3 rounds of:
3 Thrusters
3 Burpees
10:48
Thanks for sharing the bar and the help with the back squats!
Nice work Aubrey! Good to see your posts.
Thanks Jackie! I appreciate your positive posts! And I copy your workout language…lol!
Ahh, now I know who akd2u2 is!
WUx1 20 wall balls
Back Squats
135×5, 170×5, 215×1, 185×5, 225×1, 195×5, 235×1
WOD RX
Time: 9:08