21 Overhead Squats
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Reminder: Please do not park beside me at the 3:15pm or the 4:15pm classes. The delivery truck cannot make the turn around the building if there are cars parked there. Thanks!
WU X 2
Strength: Front Squat X 3
65-70-75-80
WOD: JOSH
OHS 21-15-9 35#
Pullups, ring rows, scaled 30-20-10
Time: 11:58
LOL, love the diagram of where not to park. 😉
CFWU x2
Strength: Deadlifts
1x 110-125-145-165-185
WOD:
‘Josh’
Scaled, and a lot for shoulder:
21-15-9 OHS (15#)
30-20-10 Ring rows
T = 7:37
Shoulders feel really great after that workout, glad to have gotten to work them out even if it was just light…
Corinna, keep us posted on your back! I hope it’s not too serious of an injury!!
Thinking of you Corinna!
WU x2
Front Squat x3
95 105 115 125 135(PR Reps)
Josh @ 65#
13:37
WU x2
Strength: Front squats (x5)
65-75-85-95-105
WOD – JOSH
21-15-9 OHS (45)
42-30-18 Pullups (with band – small) ….yaki!
Time – 11:18
WU x 2
Strength: OHS
50-55-60-65-70
WOD: Josh (scale)
21-15-9 OHS (45#)
30-20-10 (blue)
Time 10:55
Practiced the handstand
AMRAP Wallball in 1 minute: 28
WOD: Josh (85lbs OHS)
Time: 10:28
It was actually 10:37
Josh as Rx’d
9:13 (PR)
Old time was 18:38 using 65# from March, 2007. I think I got better at OHS’s 🙂
Great job morning crew!
That’s awesome Kevin! Congratulations 🙂
Awesome! You must be happy with that time. Didn’t you use 95lbs back in 2007?
I thought I did, but I checked the main site comments…
Male/26/172
Subbed #65 OS (need to work on my form)
Subbed ring pull ups
18:28
Comment #94 – Posted by: KWood at February 26, 2007 7:35 AM
Strength-OHS with 10#kb hanging by elastic bands at both ends
5×45, 65, 75, 85
Really good sh stability exercise
Josh as Rx
9:49
Great job am crews!
wu x2
Front Squat 5’s
60-70-75-85-95
JOSH *Scale*
OHS 21-15-9 @ #40
Pullups 30-20-10 (green band & gloves)
time= 11:25
Front Squat had a better form than last week. I felt stronger than last week. Starting to like OHS!
WU X 2
Strength: Back Squat (3’s)
55-65-75-85-90(2)
WOD “Josh”
Scaled
21-15-9 OHS (15 lb.)
30-20-10 pullups (red)
Time 11:15
Awesoome PR Kevin!!!
Great job am crew.
Great little video on scaling – http://media.crossfit.com/cf-video/CrossFit_Cherie_ScalingVerve.wmv
Bahahah! http://media.crossfit.com/cf-video/CrossFit_AsRxd_MouseTrapGymnastics.mov
What’s a trackback?
Test?
WU x 2
Strength front squat
15×5, 20×5, 30×5, 35×5, 40×5
WOD – scaled
21-15-9 OHS (15lbs)
30-20-10 pullups
time: 8:49
Cashout – 2 min stretch
Wux2
Squat cleanx1
45-65-85-105-125-135-145(f)-140(pr)
Wod @
55# ohs – unbroken
& ring rows (ripped hands)
= 10:17
The ring rows were in groups Of sometimes 2 or 3… Intense !
Shoulder Press- 1RM
75-95-110-130-145 (matched PR)
“JOSH” (modified):
21-15-9
Front Squats (95#)
42-30-18
Pullups
Time —> 9:30
Front Squat 5RM –> 95-115-135-175-185
WOD w/ 95# and pullups on bar –> 7:37
Very fast Pierre. Nice work!
Thanks Jeff!
I think that doing ring pull-ups for 7-8 months helped me a lot on the bar pull-ups! They felt pretty easy.
Now I know your secret!
CFWU x 2
Strenght – Shoulder Press x 1
75-95-110(F)-95-105-115-120(F)
WOD – “Josh” Scaled
21 OHS 60#
30 Pullups
15 OHS
20 Pullups
9 OHS
10 Pullups
Time: 9:07
Creeping from MB.. LOL!
CFWU x 2 + 50 Mountain climbers
WOD: JOSH 9:54
Foam Roller: Still recovering from Bear Complex on Sunday. Weightlifting / dancing shoes should be in this week, doesn’t take much to excite here in rural MB.
Some great PR’s being posted… way to go folks, keep it up!! PEACE!
Hey Rob, nice to hear from you!
Great job on ”Josh”!
Hey, where are you posted?
WUX2
Strength: Push Press
55×5 ~ 65×1 ~ 75×1 ~ 80×1 ~ 85(F x2)
Need to work on going straight up…instead of pushing the bar away from my face.
WOD: “JOSH” (Scaled)
~ OHS 21-15-9 (@ 45#)
~ Pull-Ups 30-20-10
TIME —> 10:31
OHS’s were OK (just really hard on the wrists); the Pull-Ups were just slow.
It’s my first comment on this wall:
Thanks group for cheering for me; you gave me the energy to finish the workout.
…and special thanks to Kevin that didn’t let me give up.
… best comment of the day. Good job Nathalie!
I thought you were finished when I saw you sitting. Good job for digging in and completing the workout!
WU x 2
DL (x5)
95-105-115-125-135-145-155(PR)
** Coach made me stop at 155, but I’m sure I will thank him for that later! 😉 **
WOD: “JOSH” (scaled)
OHS 21-15-9 (w/ stick and box: working on proper form and depth – I have neither!)
Pull ups 30-20-10 (red band)
T=9:36
WU x 2
Shoulder Press x 1
45-55-60-65-70
WOD: Josh
21-15-9 Overhead Squats 55#
40-30-18 Pull Ups (Green Band)….YUK
Time: 14:39
That’s a lot of friggin’ pull ups! Thanks for the encouragement morning crew, on my last round. I hope my language wasn’t too offensive, but I can’t seem to help myself when pull ups are involved.
You did great Heidi, good on you for pushing through it!
Heidi, you were amazing! Great job.
Mobility + 2x( burpees+ring pull ups+OHS+T2B )
Squat Clean 3’s with 1 min. break between sets
95-135-155-165-175 my legs are drained!!!
WOD @ 65# – 10:58 I think. I don’t have my book with me.
My OHS is improving but not yet where I want it to be so more work for me ahead.
Good job everyone on attacking this WOD. It’s a goat WOD for alot of you. There’s some pretty impressive time today.
WU x2
Strength: Front squats 5x
135-185-205-215 (ran out of time)
WOD scaled
OHS (65#)
Pullups on rings 30-20-10
14:51
Very discouraging after being off the gym for 19 days but I realize must keep pushing….actually should push harder than I was before I had the Johnny Cash disease.
http://www.youtube.com/watch?v=Yl4J1fjuKdg&feature=player_embedded
WU x 2
Strength Deadlifts x1
115-135-145-155-165
WOD – scaled
21-15-9 OHS (35#)
30-20-10 pullups
time: 8:48
WU X 2
Strength-Deadlift (1 rep max)
155-165-175-185-195(PR)
WOD – “Josh” Scaled
21 Back Squats(60#) substitution due to my wrist
30 Pullups
15 Back Squats
20 Pullups
9 Back Squats
10 Pullups
Time 10:37
WUX2
Strength – Deadlifts X3
255-275-285-305-315(PR for reps)
WOD: “Josh”
21-15-9 @ 60#
OHS
42-30-18
Pull-ups
Time: 16:18
Did the 1st 2 rounds with no bands, was a killer. 3rd with the green band.
Cashout: 2 minutes Wall Squats stretching.
Great work evening crew!
Deadlifts x3
132-225-255-275-295
WOD: Josh @85 lbs
9:26
NICE!
WU x2
Deadlifts x3
135-145-155-165-175
“Josh”
21-15-9 OHS(45#)
42-30-18 Pull Ups(green)
Time: 9:09
WU x 2
Strenght 1’s
Cleans 75-85(x2)-100(x2)-115- went down to 95 to practice form, did 3… need to work on cleans!
WOD Josh (scaled)
21-15-9 OHS (RX’d @ 65#)
30-20-10 pullups (blue)
time: 13:02
WU x2
Dead Lift x5
95-105-115-125-(135 x3)
WOD Josh (scaled)
OHS @10
21-15-9
pullups (blue)
30-20-10
time 6:01