1RM Back Squat
140×5-165×3-195×2-225-250-265(f)-255
1000m Row for time
TIME: 3:35.1
Thanks Mario!
Mike Moody
My favorite work outs. Lift heavyish crap once and take breaks!!
Back squat ( and I have been felling better about these lately )
165×5
205×3
225×2
275
300
320
365 ( fail but I know it’s really close just had to not switch to the good morning on the way up , previous PR 330 )
340-success PR!!
350 ( fail) might have been out juice at this point
Crossfit dream ( stronger legs, better lungs , mobile shoulders /hips, no knee cap pain, flexible like butter ). Today I achieved stronger legs. Small step for man , large step for ……
Row 1000m
3:34.9
Good race rob and Mario. I’ll revisit my strategy for the next instalment
Josh L
Back Squat 1RM
135×5,145×5,175×3,200×2,225×1,250×1,265×1 (PR)
1RM Back Squat
65# – 80# – 95# – 110# – 125# – 135# – 140#
Last week got 125# for 2 squats, so PR!!
1000m Row for time
4:35.8 – I think this is a PR?
Mel G
1 RM back squat
35-85-115-125-155-175-185-195
Did 2 extra sets because I had time and they felt good and I could have kept going a few more. I was a sissy going into this class, hoping to hit 185, my PR being 205 from 2016. In my head, I had lost strength since then…I’ve been lying to myself these past few months. Lol. Looking forward to the retest.
1 k row for time : 3:52.
karen
1RM back squat #175, #10PR
1000m row 3:59.6
Francis Landry
1RM Back Squat
185×5
225×5
275×3
315×1
345×1
375(F)
almost had it. PR is 370. heavy squats after a bad weekend is not ideal.
1000m Row for time
TIME: 3:42.7
PR of 9 seconds
Lisa MacLaughlin
1 RM backsquat
65 x 5
80 x 5
95 x 5
110 x 3
125 x 1
135 x 1
140 x 1 (PR)
Row 1000m
4:08
Christie Neate
Wod @ home …
warm up
3 rounds: 12 med ball cleans 14#, 16 Box step ups, 20 cal row
Back Squats
75 x 5
95 x 3
115 x 2
1 Rep: 130-145-155-165-175(f)
1000 km row: 4:24.5
Bobbie-Jo Killam
Back squat
100-120-140-160-180-200(f)#
Row
4:21.7 PR of 14 seconds
Rob C
1RM Back Squat
355#
1000m Row for time
3:32
Janelle
Back squat
185 (15# less than my PR) :/
Row 1000m
4:12 PR
Amy Hayes
Back Squat
#105 (Matched old PR)
1000m Row
5:02 (No PR)
Great class Cara! Thanks for the tips!
Thanks for sharing the bar Tessa.
Melanie
1RM Back Squat
75-90-105-120-135-150-155(fail)
Not a PR, but matched my last 1RM.. yaay
Jeana
15-20-25-30-35-40
1000m Row for time
4:19.8
Jeana – 5:27
What a fun class! I shared the bar with Tara and Paige!
Paige’s row time was 4:32.2
I am looking forward the the new strength cycle, testing the numbers and getting stronger! 💪
Thanks Matt!
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…
Back squat
75-85-95-105-115-125-135-145#
Row
4:10.0 not a PR
That’s more than your body weight …..the mighty ant
WU & MOB
1RM Back Squat
280#
1000m Row for time
TIME: 3:26
Backsquat
155×5, 185×3, 205×2, 225×2,
245×1, 275×1, 295×1, 315×1, 335×1
(20# under all time PR)
Row 1000m = 3:28.6
(3.4 sec under all time PR)
Good training day, happy with the scores.
1 RM Back Squat
#160
1000m Row for time
4:45.3
WU & MOB
1RM Back Squat
140×5-165×3-195×2-225-250-265(f)-255
1000m Row for time
TIME: 3:35.1
Thanks Mario!
My favorite work outs. Lift heavyish crap once and take breaks!!
Back squat ( and I have been felling better about these lately )
165×5
205×3
225×2
275
300
320
365 ( fail but I know it’s really close just had to not switch to the good morning on the way up , previous PR 330 )
340-success PR!!
350 ( fail) might have been out juice at this point
Crossfit dream ( stronger legs, better lungs , mobile shoulders /hips, no knee cap pain, flexible like butter ). Today I achieved stronger legs. Small step for man , large step for ……
Row 1000m
3:34.9
Good race rob and Mario. I’ll revisit my strategy for the next instalment
Back Squat 1RM
135×5,145×5,175×3,200×2,225×1,250×1,265×1 (PR)
1000m Row for time
3:28 (PR)
Nice PR’s bud!
Thanks buddy!
Back squat
135×5, 155×5, 185×3, 205×2,
255×2, 285×1, 315×1, 335×1 (fail)
Row 1000m = 3:33.4 (PR)
1RM Back Squat
1. 125# x5
2. 165# x5
3. 195# x3
4. 215# x2
5. 230# x1 (mathched PR)
6. 240# (failed)
7. 235# (failed but had it and quit!)
1000m Row for time
Time: 3:36 (PR)
Previous time: 3:37
1RM Back Squatl
1. 105# x5
2. 125# x5
3. 155# x3
4. 185# x2
5. 205# x1
6. 225# ×1 (matched PR
7. 240# x1 PR yay!!
1000m row
3:53.7 (happy with my time)
Great class Blake 😉
Strong & Fast Elba!
1Rm Back Squat
1- 85# x5
2- 100 x5
3- 115 x3
4- 130 x2
5- 150 x1
6- 165 x1(PR)
Row 1000m for Time
4.31.1(7secs slower than 2017)
Back Squats
135×5
185×5
225×3
275×2
315×1
335×1
350×1 (10# off PR – pretty happy considering lack of squatting)
Row time?
1RM back squat
105-120-135-150-155# PR!!
1000m row
4:59
What a great gym day. Thanks for sharing the bar Mel and Paige❤️
Thank you for helping with the math! 🤣
mob wux1
1RM back squat
140×5 165×3 195×2 225×1 250×1 265×1
1000 m row for time
4:08
1RM Back Squat
65×5, 85×5, 95×3, 105×2, 115×1, 125(PR), 135(PR!!!!!)
1000m Row for time:
4:14.9
14 sec PR
Great night!! Thanks Amanda!!
Back squats
110×5 – 135×3 – 155×2 – 185×1 – 205×1 – 220×1
Last PR was 215# @ 215# BW, today got 220# @ 195# BW!
1000m row – 3:53.5 (no PR)
Back Squats
115×5
135×5
160×3
185×2
205×1
225×1
245×1 (PR – I think I had more in the tank)
1000m row – 3:31.8 (PR)
1RM Back Squat
65# – 80# – 95# – 110# – 125# – 135# – 140#
Last week got 125# for 2 squats, so PR!!
1000m Row for time
4:35.8 – I think this is a PR?
1 RM back squat
35-85-115-125-155-175-185-195
Did 2 extra sets because I had time and they felt good and I could have kept going a few more. I was a sissy going into this class, hoping to hit 185, my PR being 205 from 2016. In my head, I had lost strength since then…I’ve been lying to myself these past few months. Lol. Looking forward to the retest.
1 k row for time : 3:52.
1RM back squat #175, #10PR
1000m row 3:59.6
1RM Back Squat
185×5
225×5
275×3
315×1
345×1
375(F)
almost had it. PR is 370. heavy squats after a bad weekend is not ideal.
1000m Row for time
TIME: 3:42.7
PR of 9 seconds
1 RM backsquat
65 x 5
80 x 5
95 x 5
110 x 3
125 x 1
135 x 1
140 x 1 (PR)
Row 1000m
4:08
Wod @ home …
warm up
3 rounds: 12 med ball cleans 14#, 16 Box step ups, 20 cal row
Back squats
5×85, 5×105, 3×135, 2×165, 1×170 (previous PR), 1×175 (PR), 1×180 (PR)!
1000m row for time
4:22 … felt terrible lol 😂
So strong! 💪
Back Squats
75 x 5
95 x 3
115 x 2
1 Rep: 130-145-155-165-175(f)
1000 km row: 4:24.5
Back squat
100-120-140-160-180-200(f)#
Row
4:21.7 PR of 14 seconds
1RM Back Squat
355#
1000m Row for time
3:32
Back squat
185 (15# less than my PR) :/
Row 1000m
4:12 PR
Back Squat
#105 (Matched old PR)
1000m Row
5:02 (No PR)
Great class Cara! Thanks for the tips!
Thanks for sharing the bar Tessa.
1RM Back Squat
75-90-105-120-135-150-155(fail)
Not a PR, but matched my last 1RM.. yaay
Jeana
15-20-25-30-35-40
1000m Row for time
4:19.8
Jeana – 5:27
What a fun class! I shared the bar with Tara and Paige!
Paige’s row time was 4:32.2
I am looking forward the the new strength cycle, testing the numbers and getting stronger! 💪
Thanks Matt!
75-85-105-115-130-145-155-160#
Row 4:18