Josh

Thrusters – 3 sets to find 10RM

“Josh”
21 Overhead Squats (95/65#/50%)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups

Compare to Aug.28/12

SSG Joshua Hager, United States Army, was killed February 22 2007 in Ar Ramadi, Iraq.

IMG_2963

108 thoughts on “Josh”

  1. Thrusters – 3 sets to find 10RM
    65-95-115

    β€œJosh”
    21 Overhead Squats @65
    42 Pullups
    15 Overhead Squats
    30 Pullups
    9 Overhead Squats
    18 Pullups

    Time 10:08

    OHS felt really good, no pain with wrist compared to just last week finding the 3RM OHS.

  2. M+WUx2
    Group mobility

    Thrusters: 10RM
    25lb (wu)- 35lb- 45lb- 50lb

    WOD: Josh
    21 OHS (50%) 20lb
    42 pullups (green band)
    15 OHS
    30 pullups
    9 OHS
    18 pullups

    Took: 13:02

    Cashout:
    Figure 4, 2x 30sec

      1. How do you know she’s not? I know how she likes to post her numbers under other people’s names…

  3. Mobility
    wu x 2
    Group mobility

    Strength – Thrusters: 10RM x 3
    15, 25, 35

    WOD: Josh 15 min cap
    21 OHS 35#
    42 pullups (Green & Blue band)
    15 OHS
    30 pullups
    9 OHS
    18 pullups

    Took: 12:19

    Cashout:
    Figure 4, 2x 30sec

  4. Thrusters x 10
    95 – 115 – 125

    β€œJosh”
    21 Overhead Squats @75#
    — 42 Pullups
    15 Overhead Squats
    — 30 Pullups
    9 Overhead Squats
    — 18 Pullups

    Time: 8:32

    Zero wrist issues. Next time 85# or Rx.

    1. Nice job Blake. You were so fast – I was thinking nasty thoughts when you started your first set of pullups and I still had MANY ohs squats to do πŸ™‚

    1. Yikes ladies – these are both on my list of least favorite things! In fact, after I saw is posted and went back to sleep I dreamed I didn’t even get my warmup finished in time to start the WOD!!

      1. haha! oh I’m aware that not everyone shares my love for those two movements. I wondered who was going to be mad at me for posting that! πŸ™‚

      2. I actually like thrusters and rowing, so I’m, not one to talk πŸ™‚ I love that CFT wods are so varied that you don’t go too long before a favorite movement shows up πŸ™‚

  5. Thrusters – 3 sets to find 10RM
    45-65-95

    β€œJosh”
    21 Overhead Squats @45
    42 Pullups
    15 Overhead Squats
    30 Pullups
    9 Overhead Squats
    18 Pullups

    Time–> 9:28

    Kept Thrusters light due to calf but could have gone a bit more
    OHS where tricky, tried a few before the WOD and decided to scale down weight.

  6. Thrusters 3X10
    35-55-65 (Should have started a bit higher, but still ended higher than my Fran thruster #)

    WOD: Josh
    21 Overhead Squats @40
    42 Pullups (Blue and purple bands)
    15 Overhead Squats
    30 Pullups
    9 Overhead Squats
    18 Pullups

    Time 13:41

    Farmer’s Carries X 3 @ 70#

    Took both bands thinking I might need to add the purple along the way but used it from the first pull up. Pull ups were terrible after 2 weeks vacation. Two deep wounds in my right hand (left was taped), so much whining ensued and continues every time I wash my hand. πŸ™

  7. Thrusters x 10
    95 – 115 – 130

    β€œJosh” Rx
    21 Overhead Squats -Unbroken
    β€” 42 Pullups -10s
    15 Overhead Squats -9 and 6
    β€” 30 Pullups -10-5-5-5-2-2-1
    9 Overhead Squats -Unbroken
    β€” 18 Pullups -bunch of 2s and 1s

    Time: 11:54

    That all went pretty much how I imagined it…. ugh

  8. Mobility
    WU x 2
    Group mobility

    Thrusters 10RM
    35-55-65

    WOD: Josh @ 45#
    21 OHS
    42 ring rows
    15 OHS
    30 ring rows
    9 OHS
    18 ring rows

    15 min cap

    Had the 18 ring rows left. Rough.

  9. 10RM thruster
    85×10, 115×10, 125×10
    Wod “Josh”
    12:35ish
    I did not like my name today!!
    Tough one…thanks Blake

  10. Mob/Wu x 2
    Group WU

    Thrusters 10Rm x 3
    45/55/60

    WOD ‘Josh’ 15 min cap
    21 OHS (25lb)
    42 pullups (green/red)
    15 OHS
    30 pullups
    9 OHS
    18 pullups

    Time: 12.06

  11. Mobility
    Warm up x2
    Group mobility
    Strength: thrusters: 10-10-10 : #25,#35,#40

    WOD “Josh”
    21 OHS #20
    42 pull ups scaled to ring rows
    15 OHS#20
    30 ring rows
    9 OHS #20
    18 ring rows

    Time: 10:40
    Great coaching Mario…great work 6amers…Happy Monday! πŸ™‚

  12. Mobility
    WUx1
    Group mobility

    Thrusters 10 x3
    35-55-65-75

    WOD: Josh

    21 OHS @ 65#
    42 Ring rows
    15 OHS
    30 Ring rows
    9 OHS
    18 Ring rows

    13:20

  13. WU x 2
    Group foam roll

    Thrusters
    3 x 10
    95-115-125 (PR)

    “Josh”
    – 21 OHS 95#
    – 42 Pull-ups
    – 15 OHS
    – 30 Pull-ups
    – 9 OHS
    – 18 Pull-ups

    Time: Cap, I got 6 Pull-ups on the round of 18.

    That WOD beat me to the ground and then some! haha

  14. mob wux2
    group mob wu
    thruster 3 set 10 rep
    65-85-95

    WOD Josh
    21 OHS 45 #
    42 pull up
    15 OHS
    30 pull up
    9 OHS
    18 pull up

    time 10:55
    38 sec PR
    cash out fig 4

  15. Thrusters 10×3
    55-65-75 (thanks for the push Amanda)

    WOD Rx

    time = 9:30

    My post from 2012 “hope to do it Rx next time!” yay! PR 3:13 min and 10# on OHS. Fun class Mario. Great job everyone!

  16. wux2
    Thrusters x 10
    75-85-95-115

    β€œJosh” Rx
    21 Overhead Squats @95
    42 Pullups
    15 Overhead Squats
    30 Pullups
    9 Overhead Squats
    18 Pullups

    Time 13:02
    PR of 15# and 31 seconds
    OHS were all unbroken except round 2. pullups were broken into 1 and 2s I wasn’t feeling great today.

  17. MOB + WU X 1
    Strength: 10RM Thrusters:
    95-115-135

    WOD: Josh: Rx’d
    Time: 9:45

    All kinds of rippage all over the handage πŸ˜€

    Thanks Mario!

  18. MOB + WU X 1
    Strength: 10RM Thrusters:
    45, 50,50

    WOD: Josh: Rx’d
    Time: 11:45

    First regular class. πŸ™‚ Way to go!

    1. woohoo! Congrats on your first class Charles!

      ps – You should clarify what you used for weight/ring rows on the wod so that when you look back you’ll have it to compare πŸ™‚

  19. Thrusters
    35-45-55
    Still getting used to the grip/movement but should be able to get these a lot heavier in no time πŸ™‚

    WOD: “Josh”
    21 OHS @ 35# unbroken (should have done heavier but first time doing ohs in a wod)
    42 Pull ups (green band) sets of 5
    15 OHS unbroken
    30 Pull ups (green&pink band) sets of 3
    9 OHS unbroken
    18 Pull ups (green/pink band) sets of 3

    Time: 11:08

    Next time I hope to do this Rx but getting pull ups there will be a long road!

  20. Mobility
    Mob + WUx1

    Thrusters 10RM
    55-65-70

    WOD: “Josh”

    21 OHS
    42 Pullups
    15 OHS
    30 Pullups
    9 OHS
    18 Pullups

    Time:11:31 Rx

    Great Class Amanda Thanks!

    1. Just saw that I did this one back in 2012 with 20# and Blue Band on my Pullups also cut all the reps in half! I Guess that makes a big PR for me tonight!
      I guess CF works πŸ˜‰

  21. Mobility
    wu x 1
    Group mobility

    Strength: Thrusters 10RM
    45-55-65

    WOD: Josh 15 min cap
    21 OHS 50#
    42 pullups
    15 OHS
    30 pullups
    9 OHS
    18 pullups

    Took: 11:18

  22. Wu

    Open Gym

    Thrusters x 10
    45-55-70

    OHS x 5
    55-65-80 (#5 PR)

    Handstand PU
    3 strict with abd matt
    10-10-10 strict with abd matt and #10 plate

    500m Row
    1:58

  23. Thrusters – 3 sets to find 10RM
    65-95-115

    β€œJosh”
    21 Overhead Squats @95
    42 Pullups
    15 Overhead Squats
    30 Pullups
    9 Overhead Squats
    18 Pullups

    Time 14:40

  24. WOD rx’d: 14:18

    30 second PR from 2012, really happy about that! I felt something click in my wrist on my very first snatch today so I put the bar back down to make sure it was okay. Lost about 20-30 seconds so my PR would have been closer to a minute.

    Thanks for the push Elba and Maria! I don’t get to wod with you two enough lately!

    Pullups are starting to feel good again, I’m happy for all the pullup wods in the last month+.

    After I wod’ed, I coached 2 classes and then did the yoga class.. What a great night at the gym. πŸ™‚

  25. 10RM for OHS = 95
    WOD: only got to the 3rd round of OHS (6reps done in that)..

    Note: Realized before, but it stuck out in my head tonight, regardless of how strong you are when doing body-weighted movements (push ups, pullups, etc) performance is due to the ratio between the muscles you need to do the movement, and the muscles you don’t. (for example, legs during a pull up is just ‘dead’ weight) And also other ‘dead weight’ like fat, organs, bones, etc. It means that you could have a pullup contest with Rich Froning and still win even if your 300 pounds less and weak in the quads.; .. Playing a specialize sport, unlike Crossfit, would make you that. (But why would you need to skip leg day?)

    1. haha! That is a pretty good theory. I wish I could get inside your head just once and watch all the thoughts zooming around. πŸ™‚

      Happy you posted your results and great job on the wod. You’ll finish it next time πŸ™‚

  26. MOB + WU x2

    Group WU
    Thrusters
    10-10-10

    20#-30#-35#

    WOD ‘Josh’

    21 Overhead Squats @ 25#
    42 Ring Rows
    15 Overhead Squats
    30 Ring Rows
    9 Overhead Squats
    18 Ring Rows

    Time 9:53
    I felt a little lonely in my little Ring row corner tonight.
    Great Class Amanda!

    Also – Yoga was really great! Whoever thought of bringing it to CFM thank you! I’ll be back next week!

    1. haha well there were other ring-rowers on the other side of the room, maybe next time you could do your rings rows with everyone else and then you won’t be lonely πŸ™‚

      Great job tonight! Happy you came to yoga too!

  27. Another great part of the evening is when buddy showed up to deliver the weights. Us ladies and Shane “Don’t worry we got this! It’s only 360lbs” lol. Shane warms up with this :).

    1. HAHA!! “Shane warms up with this”

      I told the guy we’d bring the boxes in, intact (ie, not take the plates out 1 at a time). He says: “The box weighs like 300lbs…” I said: “You’re delivering those to a CrossFit gym. We’ll bring them in!” πŸ™‚

      Thanks everyone for your help!

    2. I’m sure he was thinking ” oh no, those little girls won’t be any help!” That made it so worth doing

  28. Mobility and Wu x 2
    Group Mobility
    Strength 10rm thrusters
    bar, 135/155 then unload weights from day and ross truck
    Wod: “Josh”
    21 OHS @ 95#
    42 pullups
    15 OHS
    30 pullups
    9 OHS
    18 pullups
    rx’d 6:06
    Very happy with this I was hoping for 7ish minutes. I wasn’t sure where I would end up as I had to break up the pullups more than I thought I would. OHS were all unbroken.
    Great class as always Amanda and great work everybody tonight on a tough wod!!

    Stuck around for the yoga class and had a great time with this. Will definately try to get more of those classes in.

    1. Also forgot on the round of 30 Pullups I got kind of brain dead and was going to do 42 again. I got to 32 and come off the bar glanced at the clock and board and noticed the 30…

    2. aww sorry you didn’t get to do your third set of thrusters! We really appreciated the help with the boxes though. lol

      Nice work on the wod, I don’t use the word ‘epic’ very often but watching you do that wod was just that. πŸ™‚

      1. Haha, thanks alot. Your motivation makes it seem so much easier! Also I think I could have just let u girls carry the weight in. I really wasn’t carrying much if the weight… Crossfit strong ladies!

  29. Mob + WU

    Thrusters 10 RM:

    35-45-50

    WOD: “Josh”

    21 Overhead Squats @ 15#
    42 Ring Rows
    15 Overhead Squats
    30 Ring Rows
    9 Overhead Squats
    18 Ring Rows

    Time 12:57

    Great Class! Thanks Mario!

  30. WU + MOB Γ—2
    Group WU

    Strength: Thrusters
    3Γ—10 reps
    40, 45, 50#

    WOD: Josh
    21 OHS @ 20#
    42 Pullups with green and pink bands
    15 OHS
    30 Pullups
    9 OHS
    18 Pullups

    Time- 11:48

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