We’re on the final push for Row-uary. Team 6 has a slight lead. Will they keep it? We’ll find out on Friday night.
BAD ASS MOBILITY CLASS starts next Sunday. Get your name on the list ASAP.
Back Squat
5 x 55-65-75-80-85+
12-9-6 reps
Hang Squat Clean (165/115#/65%)
Burpee Over Bar (lateral)
WOD with 85#: 6:35. fun one! Thanks Shane.
And thanks John 🙂
Any time 🙂
Back Squat
5 x 55-65-75-80-85+
175-205-225-245-265 X 6. (Be a Pr for that weight, but not theoretical)
12-9-6 reps
Hang Squat Clean (165/115#/65%) #135, #50 DB (After 5, wrist was hurting, so went to DB)
Burpee Over Bar (lateral)
Time: 5:08
Mobility
WU x 1
Group WU + Mobility
Back Squat
5 x 55-65-75-80-85+ (Thanks for sharing the bar Heidi and Jackie)
90-105-120-125-135# x 9 reps
12-9-6 reps
Hang Squat Clean @65#
Burpee Over Bar (lateral)
Time: 4:10
Thanks Shane. Nice to be back at 6 am.
Forgot to Post Friday, Went to DEKA Crossfit in Blainville, QC with my lovely wife!!
our coach was Michelle Letendre, (4 fittest women in the world in 2014).
Back Squat was 6 X 3
135-185-215-225-245-255
WOD
3 rounds of 21-15-9
21 C2B pullup (jumping C2B)
15 Deadlift (225/155)
9 HSPU
Time: 13:20
This WOD was a lot harder then it looked on the board!
Back Squat
5 x 55-65-75-80-85+
195-225-265-285-305(x8)
12-9-6 reps
Hang Squat Clean (165/115#/65%) – 135#
Burpee Over Bar (lateral)
7:15
WOD @ 115# . Time 7.09
Thanks Shane , Great class!
Back squats x5
110 – 130 – 150 – 160 – 170 (x8)
+2 reps over last time I did 170#!!
WOD
12 – 9 – 6
Hang squat cleans @ 65% = 85#
Lat burpee over bar
Time – 7:00
Cashout: signed up for the intramural open 🙂
Also – thanks Shane for the tip on going at an angle to the bar on the burpees, it definitely helped avoid that extra step in on each rep!
Back Squat
5 x 55-65-75-80-85+
195-225-265-275-295×4 legs still shot from yesterday
12-9-6 reps
Hang Squat Clean (165/115#/65%) 135#
Burpee Over Bar (lateral)
4:15
Thanks Matt!
Back Squat
50 x 55-65-75-80-85+
185# – 195# – 205# – 215# – 235# x 3…hip
12-9-6 reps
Hang Squat Clean (165/115#/65%) – 115# switch to HPC for 9-6
Burpee Over Bar (lateral)
TIME: 9:43…not accurate due to unplanned break.
Back Squat
5 x 55-65-75-80-85+
85-115-120-125-130(x5)
12-9-6 reps
Hang Squat Clean (65#)
Burpee Over Bar (lateral)
6:08 or was it 8:06? 🤔
Today the back squats felt heavy and the wod felt like I was moving through molasses.. Having said that I followed Matt’s advice to push through the cleans unbroken.. I am happy to say I am more comfortable with a squat clean and I am a little terrified to admit I probably could have used 70#.
Back Squats x 5
110-130-150-175-180 (got 3 reps. PR! Meant to use 170 for the AMRAP but math is hard. So surprise PR)
12-9-6
Hang squat cleans 35#
Burpees over bar lateral (with fairy hops)
Time: 6:24
Thanks for the squat tips Blake!
Your squats were AWESOME! So frickin’ strong!
Thanks! 😁
Back Squat
5 x 55-65-75-80-85+
95-110-135-145-155# for 6 reps!
12-9-6 reps
Hang Squat Clean (65#)
Burpee Over Bar (lateral)
Time: 5:48 . (HSC felt great, burpees def the limiting factor for time + me).
Thanks Blake!
Thanks for helping me finish my no-show burpees! 😁
No problemo :)!
Going to try and get into the habit of posting my WOD results for future reference…
Back Squat
(5x) 55-65-75-80-85+
135-155-185-195-205# (x7)
~ 1RM of 240#
12-9-6 reps
Hang Squat Clean (165/115#/65%)
Burpee Over Bar (lateral)
4:07 @ 115# (dialed weight % down to 55-60% go unbroken.. good weight)
Back Squat
(5x) 55-65-75-80-85+
155-185-195-205-235# (x5)
Tough with sled legs…
12-9-6 reps
Hang Squat Clean (165/115#/65%)
Burpee Over Bar (lateral)
4:13 I think…@ 85#
Its been a while since I’ve posted. My morning has been taken up by a very cute puppy, and I just haven’t found the time!!
Welcome to Murray this morning and welcome back Kelly. It was a big, fun class for sure.
After 5K rowing yesterday and 10 sled pushes of 50′, my legs were a little worn out going into this morning.
Back Squat x 5
55, 65, 75, 80, 85(5) Shared the bar with my sistas Kelly and Heidi.
WOD
12-9-6
Hang Squat Clean (35# was lots)
Burpee Over Bar (Lateral Jump)
7:44
Cashout: Couch Stretch & 3K row for Team 7
Thanks Shane!!
WUx1 + some rowing for the team.
Back Squat
5 x 55-65-75-80-85+
155-185-210-225*-235X 6. (* the 225 i was not low enough for the last reps. Focused on this on the 235 all were good)
12-9-6 reps
Hang Squat Clean (165/115#/65%) #105 -(Unsure what my HSC should be but it felt light. Kept it this way to avoid too much pressure on right shoulder)
Burpee Over Bar (lateral)
Time: 3:12
Well done 6am’ers!
Thanks Shane!
Back Squat
55% – 65lbs
65% – 75lbs
75% – 85lbs
80% – 90lbs
85% – 95lbs x 2… felt super heavy today.
12-9-6
Hang Squat Clean
Burpee over bar
Time 6:05
Had a great time sharing the bar with Steve, Lisa and Laura!
Thanks Blake!
Back Sq x5
90-105-120-130-135(amrap-9)
12-9-6
Hang Sq Clean(55#)
Burpee over bar
Time: 5.52
Back Squat
5 x 55-65-75-80-85+
185-245-285-305-325×5
12-9-6 reps
Hang Squat Clean 165# – 6&6 then sets of 3s to the end
Burpee Over Bar (lateral) – slow with a little time before lifts
5.51 Rx’d
Thanks Shane, great job 6amers! So good to be back after the flu. I missed you guys!
mob wux1
back squat
155×5 185×5 210×5
225×5 235×8
12-9-6
hang squat clean 105#
burpees over bar
4:39
Mobility and Wu
39 birthday burpees for Christina!! Happy birthday
Back Squats x 5 with Frankie
250/285/340/365/385 x 8!!
Wod rx’d
4:48
Lost a bit of time after I tore my thumb a bit…. Gotta stop chewing my fingernails..
Great class Amanda!!
Great time!
Wow!
Back Squat
55% – 105lbs
65% – 125lbs
75% – 140lbs
80% – 150lbs
85% – 160lbs x 10
12-9-6
Hang Squat Clean (80#)
Burpee over bar
Time 5:44
Thanks Amanda!
Back Squat
5 x 55-65-75-80-85+
65-75-85-95-100# x 10 reps
12-9-6 reps
Hang Squat Clean @65#
Burpee Over Bar (lateral)
Time: 4:27
Thanks Blake!
Back Squat x 5
55-65-75-80-85+
170-205-225-245-265# x 5 reps (legs were not feeling it today)
12-9-6 reps
Hang Squat Clean @ 135#
Burpee Over Bar (lateral)
(Broke up the cleans 8-4, 4-3-2, 3-3 with minimal rest)
Time: 4:28
Back squats with rob ( we were the only 2 in the 7 am for Matt rose to laser focus on our excellent form)
195×5
225×5
265×5
285×5
305×2 ( just no gusto today after big weekend in Halifax but what an effort !!)
WOD
12-9-6
Hang squat clean (140 #)
Burpees lateral over bar ( non RX of course )
6:58
Contemplated rowing but chose to ” cheer ” on rob and Anthony again
Back Squat
55% – 75
65% – 85
75% – 100
80% – 105
85% – 115x 7 a 2 rep PR
12-9-6
Hang Squat Clean 40#
Down ups over bar
Time 6:52
Back Squats:
55-65-75-80-85 lbs *5
Completed 10 reps @ 85lbs, next time will base off higher than 100lb 1RM
12-9-6
Hang Squat Clean (50 lb)
Burpee over bar
Time 5:38
Back Squat
5 x 55-65-75-80-85+
125-150-170-185-195# (7 reps)
12-9-6 reps
Hang Squat Clean (165/115#/65%) @85#
Burpee Over Bar (lateral)
4:43
HSC felt good at this weight.
I’m happy with the back squat progress. 20# heavier with the same sets/ # of reps.
Still coughing from this one…
Back Squats x5
135-185-225-250-270-285×9 (almost a max out!)
WOD Rx’d
5:02
HSC – 9+3 / 6+3 / 6
Burpees – slow!
wux1
group wu
Back Squat -5 x 55-65-75-80-85+
185-225-255-275-285×10
WOD
12-9-6 reps
Hang Squat Clean #135
Burpee Over Bar (lateral)
Time: 7:20 hangs are not my forte – very slow
Back Squats x5
110-130-150-160-170(x6)
12-9-6
Hang Squat Cleans(55#)
Burpee over bar
Time: 5.52
BackSquat x5
115 135 155 165 175×7
Wod @ 105#
6:21
Back Squat
5 x 55-65-75-80-85+
155-185-215-230-245 X 6
12-9-6 reps
Hang Squat Clean (165/115#/65%) 105#
Burpee Over Bar (lateral)
Time: 5:50
Back Squat
5 x 55-65-75-80-85+
105-125-140-(150# x 3 reps)
Squats felt terrible!! Didn’t even make it to my last set. First day back after being sick & away for 12 days.
12-9-6 reps
Hang Squat Clean @65#
Burpee Over Bar (lateral)
Time: 5:14
2,659 m row
Back Squats x 5
90-105-120-125-135
12-9-6
Hang Squat Cleans
Burpees over bar
5:37
Your weight.. 65# I think?
Just so you have it for next time 🙂
Back Squats x 5
115-125-135-145-155 x 10
Need to go heavier.
WOD
Hang squat cleans 55#
Step out and in burpees over bar
7:45 min
Back Squat
5 x -65-75-85-85-85
Went off of Michelle’s numbers and they were a bit heavy for me today, so stuck to the same weight for last 3 sets.
12-9-6 reps
Hang Squat Clean (35#)
Burpee Over Bar (lateral) – stepped over
Time: 7:21
Back Squat
5 x 55-65-75-80-85+
135-175-215-225-245 x7 can go higher ,back squats flare up something in my right shoulder /trap
12-9-6 reps
Hang Squat Clean (95#)could have gone a little heavier but tonight wasn’t my night
Burpee Over Bar (lateral)
Time was around 7:20
Thanks Marcel
Back squat x5
Up to 175 for 7 reps
Wod at 115#
6:34
Crossfit.com 2018.01.30
7 rounds:
14 DB deadlift 50/35
14 DB shoulder press, alt.
= 9:51 @ 25#
Presses were sticky point, most rounds split 8-6.
Back Squat
5 x 55-65-75-80-85+
80 – 95 – 110 – 115 – 125 (x6)
12-9-6 reps
Hang Squat Clean with #65
Burpee Over Bar (lateral)
Time 7:10