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
Allyson
43 thoughts on “Main Site Monday”
Del
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!
Shane Hayes
Nice work Del solid work Pullups are coming along nicely!!
John Gunn
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
Shane Hayes
Good work John, your squats looked great this morning!!
John Gunn
Thanks! Imagine that, practice pays off lol
Kelly B
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 😊
Shane Hayes
Nice work Kelly, guess I have to coach different classes to get to see you now!! 😉
Amanda
Front Squats:
90-110-115-120-130
WOD with 85#: 8:21
Should have gone a little heavier on the squats.
Shane Hayes
You were moving good today! Everything looked great
Shane Hayes
Edit the previous post, you always move well!! Today was exceptional! 🙂
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
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
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
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
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
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
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.
Marcel
Nice having you in my class, squats looked good.
Matt Rose
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
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
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
Front squat 10 8 6 4 2
105 115 125 135 145
Wod @ 125/chin-ups (stupid shoulder)
8:18
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!
Marcel
Nice to see you back!
Marcel
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
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
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
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!
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
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
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 .
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
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
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
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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!
Nice work Del solid work Pullups are coming along nicely!!
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
Good work John, your squats looked great this morning!!
Thanks! Imagine that, practice pays off lol
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 😊
Nice work Kelly, guess I have to coach different classes to get to see you now!! 😉
Front Squats:
90-110-115-120-130
WOD with 85#: 8:21
Should have gone a little heavier on the squats.
You were moving good today! Everything looked great
Edit the previous post, you always move well!! Today was exceptional! 🙂
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.
Fast Blake, you were flying right along
Front Squats
10-8-6-4-2 reps
65 – 70 – 75 – 80 – 85
WOD @ 65#
Time 6:22
Thanks Shane! Big class today! Fun!
Great job Chantal, keep up the good work and trust the coach on the math!
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!
Great work as always Gabe, love the determination. You flew through the Wod!
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
Good work Fred!
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)
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.
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
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
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
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!
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.
Nice having you in my class, squats looked good.
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
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!
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
Front squat 10 8 6 4 2
105 115 125 135 145
Wod @ 125/chin-ups (stupid shoulder)
8:18
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!
Nice to see you back!
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
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
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
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!
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?)
6:27 @ 185#
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
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!
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.
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!
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