Monday Mashup

Back Squats
8-8-6-6-4-4-2-2 reps
50-50-70-70-80-80-90-90%

For time:
50 Wall Balls (20/14# @ 10′)
50 Box Jumps (24/20″)
50 Abmat Situps

A job well done to all our members who ran in Legs for Literacy yesterday. Below are just a handful of the many runners that participated.

legs

26 thoughts on “Monday Mashup”

  1. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    #115-115-135-135-155-155-175-185

    For time:
    50 Wall Balls (14# @ 10′)
    50 Box Jumps (20″)
    50 Abmat Situps
    Time: 11:28

    Thanks Shane good workout.

      1. Thanks Shane, I am surprising myself, my weight is going up very fast lately. Starting to feel like my old self. Thanks for the tips today.

  2. Great work this weekend all you runners. You should be very proud!!

    Back squat X ridiculous reps
    95-95-135-135-150-150-170-170

    Wod Rxd
    8:12

    This one looks worse on paper than it actually is and you don’t get to say that very often at Crossfit Wonder what I’ll be saying tomorrow!?!

  3. Back squats up to 200 (2) (PR)

    WOD Rx: 8:08
    That first box jump was scary after “all the squats”…good to be back after over a week away, good work everyone.

  4. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    70-70-100-100-115-115-135-135#

    For time:
    50 Wall Balls (20/14# @ 10′) – 10# @10′
    50 Box Jumps (24/20″) – back to a 12″ box
    50 Abmat Situps
    Time 9:55

  5. Back Squats
    160-160 x8
    225-225 x6
    265-265 x4
    295-295 x2

    WOD Rx’d
    4:51

    Had a few no-reps on the box jumps. Pretty fun workout.

    1. I knew you were going to be fast after you roared through those wallballs faster than I could stretch my quads!!! Nice job.

  6. Well done Legs for Literacy particapants!

    Wux1 + 15 WB and 15 Superman
    Back Squats
    135-135 x8
    160-160 x6
    185-185 x4
    210-210 x2

    WOD Rx’d
    6:21

    Super work this morning 6am’ers!!

  7. Squats
    8×135#, 6×150#, 4×175#, 2×205#

    WOD in 10:03 with 20# ball and 20″ box.

    Fun class! Thank you Coach Blake!

  8. Wux1 + 15 WB and 15 Superman
    Back Squats
    85-85 x8
    125-125 x6
    140-140 x4
    160-160 x2

    WOD
    8:21

    I had a handful of wallballs fall short of the 10 foot mark. I TRIED to find the fun in this WOD..
    Thanks Blake!

  9. Mobility + WU

    Back squat 8-8-6-6-4-4-2-2
    95/135/155/170

    WOD: for time

    50 wallballs @ 12/10′
    50 box jumps @ 20′
    50 abmat sit ups

    8:34

    Wallballs = So. Many. No reps!!

    Fun Nooner!

  10. Mob
    WU x1
    15 WB
    15 Superman

    Group Mob

    Back Squats
    75#(8)-75(8)-105(6)-105(6)- 125(4)- 125(4)-135(2)- 135(2)

    WOD
    35 WallBalls (8#)
    35 BoxJumps (black box)
    35 Abmat SitUps

    Time: 8.39

  11. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%

    135-135-195-195-225-225# (ran out of time)

    For time:
    50 Wall Balls (10# @ 10′)
    50 Box Jumps (24″)
    50 Abmat Situps

    Time 9:39

  12. wux2
    group mob
    Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    #150-150-210-210-45-245-275-275

    WOD Rx
    50 Wall Balls (20# @ 10′)
    50 Box Jumps (24″)
    50 Abmat Situps
    Time: 9:20

  13. mob wux1 15 wall ball 15 superman
    group mob
    back squat
    135×8 135×8 160×6 160×6
    185×4 185×4 210×2 210×2
    WOD
    50 wall ball 16#
    50 box jump 20 in
    50 Abmat sit up
    time 7:30

  14. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    40 – 40 – 60 – 60 – 70 – 70 – 80 – 80#

    For time:
    50 Wall Balls (8#@ 10′)
    50 Box Jumps (16)
    50 Abmat Situps

    8:44

    practice box jumps and stop being scared of them

  15. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    #85-85-125-125-140-140-160-160

    For time:
    35 Wall Balls (10# @ 10′)
    35 Box Jumps (12″)
    35 Abmat Situps
    Time: 7:04

  16. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    145-145-200-200-230-230-255-255

    WOD as Rx’d
    7:15

    Box jumps were very sad but on a plus side the Wall Balls were pretty quick.

  17. Back Squats
    8-8-6-6-4-4-2-2
    76-75-105-105-120-120-135-135

    WOD:

    50 Wall Balls 14# @ 10″
    50 Box Jumpts @ 20″
    50 Ab mat sit ups
    Time – 10:54

  18. Backsquats
    8 – 8 (50%) @ 55#
    6 – 6 (70%) @ 75#
    4 – 4 (80%) @ 85#
    2 (90%) @ 95 (ran out of time for the last set)

    WOD: For Time
    50 Wallballs (8# @ 10′)
    50 box jumps (20″)
    50 abmat situps

    Time: 7:38

  19. Back Squats
    8-8-6-6-4-4-2-2 reps
    50-50-70-70-80-80-90-90%
    #60-#80-#90-#100

    For time:
    50 Wall Balls (20/14# @ 10′) scales to 8 #
    50 Box Jumps (24/20″)
    50 Abmat Situps

    10:25

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