43 thoughts on “Main Site Monday”

  1. Front squats
    10-8-6-4-2 reps
    185-195-205-215-225
    For time:
    5 Front squats – 165#
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups
    8:33

    Thanks Shane!

  2. Ankle still sore, took it easy on the squats

    10-8-6-4-2 front squats, all at 95# (~55%)

    WOD @ 95#/ring rows

    6:48

  3. Mobility + WU
    Group Mobility + WU

    Front squats
    10-8-6-4-2 reps
    85-95-105-115-120#

    For time: @85#
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Time: 8:28

    Thanks Shane. Good job everyone 😊

    1. Nice work Kelly, guess I have to coach different classes to get to see you now!! 😉

  4. Front Squats:
    90-110-115-120-130

    WOD with 85#: 8:21
    Should have gone a little heavier on the squats.

  5. Front Squats
    10-8-6-4-2 reps
    205 – 205 – 220(4) – 220 – 230

    WOD @ 145#
    6:15

    Front Squats could have been ~a little~ heavier but not much.
    Pullups felt really good today.

  6. Front Squats
    10-8-6-4-2 reps
    65 – 70 – 75 – 80 – 85

    WOD @ 65#
    Time 6:22

    Thanks Shane! Big class today! Fun!

  7. WUx1 + CS

    10-8-6-4-2 front squats
    165-185×7-185×4-165-165
    Should have started a lot lower + shoulder being a pain in the rack position 😛

    WOD @ 135#

    6:08

    Great work am folks!

    Thanks Shane!

  8. Front squats
    10-8-6-4-2 reps
    WU-145-145-150-155-160#

    For time:
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Used 125# (65% of clean)
    Time: 7:38… could have gone quite a bit heavier on the Front Squats… did a bunch of quick singles for the PU’s

  9. Front sq
    [email protected] 60&70#x 5
    10x 85-8x 85- 6x 90- 4x 100- 2x 110#

    Main site Monday (12min cap)
    5 Fr Sq (65#)
    25 Ringrows
    4 Fr Sq
    20 RR
    3 Fr Sq
    15 RR
    2 Fr Sq
    10 RR
    1 Fr Sq
    5 RR
    Time: 4.41
    (*Could have done a little heavier..next time)

  10. Front Squats with Frankie the Beast.
    Numbers based on 285#
    135×5
    185×5
    200×10
    210×8
    225×6
    245×4
    265×2

    Those were all tough.

    WOD @ 185#
    6:20

    Weight was challenging, but perfect for this wod.
    Pullups – 3 sets for 25, 20, 15. 2 sets for 10, 5.

    SIGN UP FOR THE HOPPER AND AFTER PARTY.

  11. Front squats
    10-8-6-4-2 reps
    WU (95-115)x5 – 135-145-150-160-175#

    For time:
    5 Front squats @135#
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    8:33

  12. Stephanie Davis

    Front squats
    10-8-6-4-2 reps
    35-40-45-50-55#

    For time:
    5 Front squats (40#)
    25 pull-ups (Ring Rows)
    4 Front squats
    20 pull-ups (Ring Rows)
    3 Front squats
    15 pull-ups (Ring Rows)
    2 Front squats
    10 pull-ups (Ring Rows)
    1 Front squat
    5 pull-ups (Ring Rows)

    Time 5:48

  13. Front squats
    10-8-6-4-2 reps
    WU 75×5 – 95-105-115-125-135#

    For time:
    5 Front squats @95#
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    7:33

    **should have gone heavier

  14. Front squats
    10-8-6-4-2 reps
    85-90-95-100(2)#

    For time: @75#
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Time: 9:17

    Thanks Shane!

  15. Christie Neate

    Front squats
    10-8-6-4-2 reps
    85-90-100-110-120# (I think those #’s are correct) Thanks for sharing the bar Steph!

    For time:
    5 Front squats 85#
    25 pull-ups (ring rows)
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    5:55.
    Thanks Marcel for the class.

  16. Front Squats
    155,185 WU
    220×10
    225×8
    230×6
    235×4
    240×2

    Legs were smoked. Tried to make the reps quick.

    Wod at #185
    4:10
    Pull-ups in sets of 15/10, 10/10, 5/5/5, 5/5, 5

  17. Front squats
    10-8-6-4-2 reps
    WU-145-150-155-160-170-175#

    For time:
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Used 95# (65% of clean)
    Time: 6:05… could have gone heavier, thanks Coach Shane!

  18. francis landry

    wux1
    group wu

    Front squats
    10-8-6-4-2 reps
    200-210-225-245-275

    WOD @ 185#
    5 Front squats – 185#
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    time 6:50

  19. Lindsay Sherwood

    Front squats 10-8-6-4-2
    105-115-125-135-145

    Wod with 85# and ring rows= 6:28

    Felt SO great to be back in the gym! Supply teaching and working full time took a toll on me but I’m back in action now!! Thanks for the class Marcel!

  20. Front squats
    10-8-6-4-2 reps

    135-145-155-165-195

    For time:
    5 Front squats 155#
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Time: 8:05

  21. Front Squats
    85 x 10
    105 x 8
    115 x 6
    120 x 4 (failed after 20
    Ran out of time for last lift. These were really heavy!

    WOD with 85# front squats and Ring Rows
    8:25

  22. Front squats
    10-8-6-4-2 reps
    55#-55#-60#-65# – did not finish the last two because I was too slow 🐢

    WOD with ring rows and 60# – 8:45

  23. Front Squats worked up to 205for the last 2 reps

    WOD @155# Time 9.12

    Fun Class Marcel and thanks for sharing the bar with me Mario!

  24. Front squats
    10-8-6-4-2 reps
    120-135-145-160-170

    For time:
    5 Front squats (@120#)
    25 pull-ups (Ring rows)
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    Time: 8:18 (I think?)

  25. MOB + WU + Group

    Front squats
    10-8-6-4-2 reps
    WU (95 & 120# ×5)
    Did 10-8-6-4-2 @140#

    For time:
    Front Squats @ 120# (go heavier next time but hopefully not back squats the day before)
    Ring rows instead of Pull Ups (biceps kept locking up) Broke up as (10,5,5,5) – (5,5,5,5) – (3,3,3,3,3) – (3,3,2,2) – (3,2)
    7:10

  26. Front squats
    135-145-155-165-185

    First set was stiff then got better as I went

    WOD

    135lb

    10 pull-ups ,15 ring rows
    5. Pull-ups, 15 ring rows
    5. Pull-ups’ 10 ring rows
    1 . Pull-ups 9 ring rows
    5 ring rows .

    9:59

    Thanks Marcel!

  27. Front squats
    10-8-6-4-2 reps
    65# – 75# – 80# – 85# – 90#

    For time:
    5 Front squats @50#
    25 pull-ups – ring rows
    4 Front squats
    20 pull-ups – ring rows
    3 Front squats
    15 pull-ups – ring rows
    2 Front squats
    10 pull-ups – ring rows
    1 Front squat
    5 pull-ups – ring rows
    Time: 7:07

    Probably should have gone a bit heavier on the wod.

    Cashout : 1 mile ruck with 30# with Mel and Tara.

  28. Front squats
    10-8-6-4-2 reps
    65-75-80-85-90
    Need to test my 1rm again I think, the 90 felt light

    For time:
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups
    6:20 @ 65#
    Still feeling all the muscle aches from Wod for Wishes on Saturday and surprisingly the squats helped! Accidentally did 6-5-4-3-2 on the squats, and I probably should have gone heavier!
    Thanks Shane for convincing me to add 10# to my bar!

  29. Lisa MacLaughlin

    Front squats
    10-8-6-4-2 reps
    70-70-80-90-100#

    For time:
    5 Front squats
    25 pull-ups
    4 Front squats
    20 pull-ups
    3 Front squats
    15 pull-ups
    2 Front squats
    10 pull-ups
    1 Front squat
    5 pull-ups

    70# and ring rows

    6:33

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