Main Site Monday

By Kevin Wood / June 18, 2018 June 18, 2018

Box News!

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

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

43 thoughts on “Main Site Monday”

Del
June 18, 2018 at 9:05 am

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!
1. Shane Hayes
  June 18, 2018 at 6:55 pm
  
  Nice work Del solid work Pullups are coming along nicely!!
John Gunn
June 18, 2018 at 10:45 am

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
1. Shane Hayes
  June 18, 2018 at 6:56 pm
  
  Good work John, your squats looked great this morning!!
  1. John Gunn
    June 18, 2018 at 8:06 pm
    
    Thanks! Imagine that, practice pays off lol
Kelly B
June 18, 2018 at 1:10 pm

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. Shane Hayes
  June 18, 2018 at 6:57 pm
  
  Nice work Kelly, guess I have to coach different classes to get to see you now!! 😉
Amanda
June 18, 2018 at 1:44 pm

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

WOD with 85#: 8:21
Should have gone a little heavier on the squats.
1. Shane Hayes
  June 18, 2018 at 6:58 pm
  
  You were moving good today! Everything looked great
  1. Shane Hayes
    June 18, 2018 at 6:58 pm
    
    Edit the previous post, you always move well!! Today was exceptional! 🙂
Blake
June 18, 2018 at 1:53 pm

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.
1. Shane Hayes
  June 18, 2018 at 6:59 pm
  
  Fast Blake, you were flying right along
Chantal C
June 18, 2018 at 2:58 pm

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

WOD @ 65#
Time 6:22

Thanks Shane! Big class today! Fun!
1. Shane Hayes
  June 18, 2018 at 7:00 pm
  
  Great job Chantal, keep up the good work and trust the coach on the math!
Gabriel
June 18, 2018 at 3:00 pm

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!
1. Shane Hayes
  June 18, 2018 at 7:01 pm
  
  Great work as always Gabe, love the determination. You flew through the Wod!
Fred
June 18, 2018 at 5:40 pm

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
1. Shane Hayes
  June 18, 2018 at 7:01 pm
  
  Good work Fred!
stephdh120
June 18, 2018 at 6:04 pm

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)
Kevin
June 18, 2018 at 6:18 pm

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.
Remi F
June 18, 2018 at 6:24 pm

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
Stephanie Davis
June 18, 2018 at 6:29 pm

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
Ange
June 18, 2018 at 7:13 pm

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
Laura
June 18, 2018 at 7:21 pm

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!
Christie Neate
June 18, 2018 at 8:00 pm

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.
1. Marcel
  June 18, 2018 at 9:19 pm
  
  Nice having you in my class, squats looked good.
Matt Rose
June 18, 2018 at 8:18 pm

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
Aubrey
June 18, 2018 at 8:23 pm

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!
francis landry
June 18, 2018 at 8:31 pm

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
Jo
June 18, 2018 at 9:04 pm

Front squat 10 8 6 4 2
105 115 125 135 145

Wod @ 125/chin-ups (stupid shoulder)
8:18
Lindsay Sherwood
June 18, 2018 at 9:08 pm

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!
1. Marcel
  June 18, 2018 at 9:16 pm
  
  Nice to see you back!
Marcel
June 18, 2018 at 9:16 pm

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
Heidi
June 18, 2018 at 9:23 pm

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
Amber G
June 18, 2018 at 9:34 pm

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
Jeremy L
June 19, 2018 at 8:36 am

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!
Chantal L.
June 19, 2018 at 1:26 pm

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?)
Rémi
June 19, 2018 at 6:12 pm

6:27 @ 185#
Nick Simpson
June 19, 2018 at 7:32 pm

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
Derek
June 19, 2018 at 10:28 pm

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!
Stacey Simpson
June 20, 2018 at 9:40 pm

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.
Melanie
June 21, 2018 at 1:20 am

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!
Lisa MacLaughlin
June 25, 2018 at 10:08 am

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

Main Site Monday

43 thoughts on “Main Site Monday”

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