Hamstrong

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Skill of the Week – Handstand Holds

2 rounds
30 Kettlebell Swings (53/35#)
20 Deadlifts (Bodyweight)
50 Squats

Chantal G – “The funniest thing is that when I got home, my fiance was super excited and told me that we finally got an offer on our house but I was WAY more excited to tell him that I reached the top of the rope and that I did 16 DU in a row tonight!”

71 thoughts on “Hamstrong”

  2. Andy

    WU x 2 (no pull-ups, replace with deadliest)

    Strength: Back Squats
    5x 155-185-205-225-255

    2 rounds
    30 Kettlebell Swings (53#)
    20 Deadlifts (Bodyweight / 210)
    50 Squats
    Time: 8:33

  3. Leesa

    WU x 2 (no pull-ups, replace with deadliest)

    2 rounds
    30 Kettlebell Swings (25#)
    20 Deadlifts (65#)
    50 Squats

    Time: 10:08

  4. Josh

    WU x 2 (no pull-ups, replace with deadliest)

    Strength: Push Jerk
    5x 85-95-105-115-125

    2 rounds
    30 Kettlebell Swings (40#)
    20 Deadlifts (scale 95#)
    50 Squats
    Time: 9:19

  5. Kevin

    Hang Power Cleans
    135×3
    155×2
    175-195-205-215 x1

    2 rounds
    30 Kettlebell Swings (53#)
    20 Deadlifts (BW = 185#)
    50 Squats

    7:22

    1. Krista

      Darn missed you by 2 seconds 🙂 couldn’t remember….lol that’s not likely to occur frequently!!

  6. Chantal L.

    WU x 2 – sub pullups for deadlift
    Strength – 5x cleans 65-85-95-100-105

    WOD- 2 rounds:
    30 KBS (35#)
    20 Deadlift (50% = 135# … Switched to 110# for the last 8 reps. I felt like my lower back was no longer there.)
    50 air squats

    Time: 11:58

  8. Maria

    WU x 2 – sub pullups for deadlift
    Skipped stength worked on some double unders and stretching

    WOD Rx

    deadlifts bodyweight = 110#

    time= 9:08

    Welcome back Natacha!

  9. Heather S

    WU x 2 (no pull-ups, replace with deadlift)

    Strength: Front Squat 5’s
    95-105-115-125-135 (pr for reps)
    2 rounds
    30 Kettlebell Swings (35#)
    20 Deadlifts (105#) 50% of PR
    50 Squats

    Time: 8:39
    800m run

    Great wod – had me singing “these are a few of my favorite things…”
    Great sharing a bar with you Justin – and amazing PR!

    1. Chantal G

      Haha I have the look of victory on my face !!! Never noticed that they took a picture man that’s funny !!!

  11. Trent

    WU x 2 (sub pull-ups for Deadlifts @ 95# )

    Strength: Front Squats 5s
    100-110-115-125-130

    2 rounds
    30 Kettlebell Swings (53#)
    20 Deadlifts (135# = 75% of BW)
    50 Squats

    Time: 9:22

  12. Heather (Mum)

    WU X 2
    Srength X 3 Push Jerk
    50-55-60-65-70

    WOD
    2 rounds
    30 KBS (25)
    20 Deadlifts (60)
    50 Squats
    Time 10:27

  13. Hannah

    wu x 2 (sub pull ups for deadlifts)
    shoulder press x 3: 60, 65, 70, 75 x1, 70
    wod
    2 rounds
    30 KBS #25
    20 deadlifts: 100
    60 squats
    10:26

  14. Guy

    CFWU x 2
    Cleans
    3x 135-150-160-170-180

    WOD: 2 Rounds of:

    30 KB’s #50
    20 Deadlifts # 165 BW
    50 Squats

    Time: 14:18 This one was hard on my lower back. 🙁

  15. Jeff

    WOD (Rx’d):
    2 Round…
    30 KBS (53#)
    20 Deadlifts (170#)
    50 Squats

    Time —> 10:46

    I’d like to try that one again. I know I could do much better.
    Nice work Eric and Rob!

  16. Michelle

    WU x 2 (no pull-ups, replace with dead lifts)

    Strength: Back Squats x 5 75-85-95-105 (felt pretty darn heavy, stopped there)

    2 rounds
    30 Kettlebell Swings (35#)
    20 Deadlifts (50% 85#)
    50 Squats
    Time: 8:34

  17. Jamie

    WU x 2

    Strength – Back Squat x 5
    155-170-185-205-225

    WOD – 2 Rounds of
    30 KBS 53#
    20 Deadlifts 220#
    50 Squats

    Time: 9:09

  18. Tracy S

    WU (with Deadlifts x10 @ 95#) x2

    Strength: Cleans
    (X5) 65… (X1) 80 – 90 – 95 – 100 – 105(f)

    WOD: 2 rounds
    30 “Russian” KBS @ 35#
    20 Deadlifts @ 100#
    50 Squats

    Time: 11:45

  19. Dan

    WOD: 2 rounds
    30 KBS scaled to 35
    20 Deadlifts @165
    50 Squats

    9:47

    Dear Back, Thanks for always being there. You will be missed.

    I haven’t been easy on my back the last couple of days so I knew this was going to be rough. Even scaled it was tough to complete that 2nd round.

  20. Sarah

    Strength: Push Press – 45-50-55-60-60

    “Hamstrong”
    2 Rounds
    30 KBS 25 #
    20 Deadlifts @ 50% of my deadlift max 50#
    50 Squats

    Time: 8:46

  21. Elba

    WU x 2 (deadlifts instead of pullups)

    Strength
    Push Press 3’s
    70-75-80-85-90

    WOD
    30 KBS (35 lbs)
    20 Deadlifts (115 lbs)
    50 Squats
    Time: 9:20

    Good one :)!!

  22. Eric N.

    MOB

    WU (Practiced Deadlifts & KBS / Stretching)

    5:15 class
    WOD Rx: 10:55

    More stretching.

    Stuck around and did strength:

    Push Press X5 (Legs were a little wobbly….LOL)
    75-85-95-115-125 (Match PR)

    First time doing a WOD with American KBS @53#
    Second set of squats unbroken.

    Very pleased with the evening. Everyone was pushing HARD on this one! 😀
    Was nervous doing this one Rx’d but glad I did…:-)

  23. Gilles

    WU x 2 – (Dead lifts instead of pull ups)
    Strength – Push Press x 1
    100, 110, 115, 125, 130, 140

    WOD- RX
    2 rounds:
    30 KBS (53#)
    20 Dead lifts (175#)
    50 air squats

    Time: 8:23

  24. Chantal G

    Mobility

    WU x 2 (Replaced pullups with deadlifts, 65lbs)

    Strength : Shoulder Press 5 x 20-25-30-35-40

    WOD

    2 Rounds of…
    – 30 KBS (25lbs)
    – 20 Deadlifts (60lbs)
    – 50 Air Squats

    Time was 8:16

    Had fun tonight. My legs are still shaking hehe ! GREAT JOB 6:45 crew 😀

  25. Darsey

    Clean x 3 to 165
    2 rounds
    30 Kettlebell Swings (53#)
    20 Deadlifts (50% of max) 135#
    50 Squats
    Time: 8:23

  26. Lora

    Mobility
    800m run (trying to get rid of some soreness from last week’s WODs)
    Calf smash with barbell
    Foam rolling back

    WU x 2 (sub deadlifts @ 95# for pullups)

    Strength: Deadlifts (x5)
    135-165-195-225-stopped here. Back tight 🙁

    Practice double unders

    WOD “Hamstrong” as Rx
    2 rounds
    30 KBS @35#
    20 BW deadlifts @165#
    50 squats
    Time = 8:22

    Second round of this WOD was tough. Grip was dead. Back/legs were fatigued. Looked easier on paper….very deceiving.

    3. Jeff S

      Nice work Lora, you were so focused on the Deads.. Nicely done! And agree entirely with easier on paper comment! But I underestimate these all the time, you’d think I’d learn?

  27. Jack

    WU x 2 (replace pullups with deadlift)

    Strength: front squat
    65, 65, 75, 85, 95

    2 rounds
    30 KBS (30)
    20 Deadlifts (75)
    50 Air squats

    Second real class. Loved it. Can’t wait for the next one.

  28. Gabriel

    WU x 2 – (Deadlifts instead of pull ups)

    Strength – Push Jerk X5
    95-105-115-115-125
    Took it easy. Left wrist not 100%.

    WOD- Rx’d
    2 rounds:
    30 KBS 50#
    20 Dead lifts @ 175#
    50 air squats

    Time–> 8:14

    Cashout: reverse samson stretch
    Foam Rolling

    Geat job 6:45!

  29. natacha

    Finally back after 3 months for achille tendon rupture… thank you Kevin for helping me with the appropriate scaling… taking it SLOW… but am so happy to feel those endorphins again!!

    WU x 2
    shoulder press 5RM @ 50#

    WOD with 15# kettle bell and 65# deadlifts: 9:05

  30. Krista

    Mob
    WU x 2 forgot to read…I thought the pull up bars seemed empty 🙂

    Foam roll and stretching

    Hamstrong
    30 KBS 35# scaled to 30#
    20 Deadlifts BW scaled to 50% of max @ 80#
    50 squats

    7:24

    1st time using a barbell instead and liked it way better for grip, should have done the 35# very doable – thanks for the tip Joanna

    More stretching and practiced handstands 🙂 didn’t time but got a pretty long one!!
    Beautiful night out!! Good job tonight everyone!!

  31. Marcel

    WU x 2 (no pull-ups, replace with deadlifts)

    Skipped strength and opted for foam rolling.

    2 rounds
    30 Kettlebell Swings (53# scaled to 40# — shoulder not cooperating tonight)
    20 Deadlifts (Bodyweight / 175)
    50 Squats

    Time: 9:58

    Squats were painfull…Still walking funny from Friday’s WOD.

  32. Blake

    WU x 2 (Deadlifts @ 95# instead of Pullups )

    Strength: Press x 5
    80-90-100-105-110 (PR reps)

    2 rounds
    30 Kettlebell Swings (45#)
    20 Deadlifts 120 3 (50% of max)
    50 Squats

    Time: About 9:30…ish. I seriously wasn’t looking at the time but was in between 9 and 10 min based on where people finished around me)

    100 Singles: Once again messed up my stopwatch but it was around 55 sec,

    This WOD felt as if I hadn’t been done any CrossFit in a week and spent most of those evenings drinking and days eating conference food. Since that’s exactly what happened I guess I deserve what I got but I am glad to be back and anxious to get back on track!

  33. Amanda Arseneau

    Strength: Back Squats
    5×100 – 3×115 – 1×130 – 1×150- 1×170(pr)

    WOD rx’d = 12:19 (Deadlifts @ 125#)

    Thanks Lora for the push, I needed it. 🙂

  34. Lora

    Gabriel :You did not notice because you where so high!

    Hmmmm…then perhaps she shouldn’t have been up on that rope? 😉

  35. jeff s

    1 mob
    2x WU

    strength press x 5
    95-105-115-125-135 (pr reps)

    thanks for sharing the bar gabe.. your push jerk form was really good!

    WOD as Rx @ 205
    9:13

    this was way more difficult than it looked on paper.. but not the back/hamstring issue that i figured, it was a grip killer..oh and not to mention more freaking squats!! never have i hoped more for pullups on the next wod than i am today!! lol.. great job 6:45 crew..

  37. Elissa

    WU X 2 (push ups were easy today, woop!) – 85#deadlifts

    deadlift x 3
    95-135-145-150-155-165 (30# pr) 😀

    2 rounds:
    30 KBS (35#) – only swung up to eye level (lat injury)
    20 deadlift (90#)
    50 squats

    = 1 second more then Bender, I forgot to write it down.

    this workout kicked me in the legs! I wonder how that will feel wednesday….
    great work 5:30 and 6:45 class! 🙂

  38. Nadine

    WUx2

    Back Squats 5x 60-65-70-75-80

    WOD: 2 rounds
    30 KBS @ 30
    20 Deadlifts @ 80
    50 Squats

    T=10:47

    Great job everyone tonight!! 😀
    And thanks Eric for the push at the end!! Really helped! 🙂

    YAY FOR NATH !! YOU’RE BACK!! 😀

  39. Heidi

    Dead Lifts x 5: 135-150-160-170-180

    WOD: 2 Rounds
    30 KBS @ 35#
    20 Dead Lifts, scaled to 50% of Max = 110#
    50 Squats
    Time: 9:12

    Grip killer for sure.

  40. Shawn

    deadliftsx5
    225,265,295,295

    Wod at 185
    -6:13
    Form went to shit pretty quick with the deads, should probably go a little lighter next time

  41. Chantal G

    Mobility

    WU x 2 (replaced the pullups with deadlifts at 60lbs)

    Strength : Shoulder Press 5 x 20-25-30-35-40

    WOD
    2 Rounds of
    – 30 KBS (25lbs)
    – 20 Deadlifts (60lbs)
    – 50 Air Squats
    Time – 8:16

    Had a great time tonight !!!

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