Hey, this Saturday, from 10-12, we’re hosting the CrossFit Total. Free for all members, just sign up on ZP and come lift some heavy shit. You’ll get to test your max squat, press, and deadlift. You’ll get 3 attempts at each lift. The first, you should be 100% sure you’ll make it. The second should be close to or at your old PR, and the third is a PR attempt. To help with the process, please have your numbers prepared before you come.
Back Squats x5
40-50-60%
50/40 cal Row
40 DB Cleans (50/35#)
30 Box Jumps (24/20”)
20 Pistols (or 40 air squats)
10 Muscle-ups (or 20 pull-ups/jumping pullups)
Lots of possible Open movements in here. Will we see pistols for the first time? Maybe.
Back squats x5
135-155-185#
WOD Rx:
2 MU at 15 min cap
Kept clock running and did 3 more by 17:30 then did 5 MU progressions with feet on box
Thanks Shane!
Note for next time – finished pistols at 10:10
Also db “cleans” should have a different name…I love cleans and those are not them 🙂
You did awesome this morning Cara!! You have improved so much on so many things. Keep up the good work!!
Back Squats x5
40-50-60%
#135-155-185
50/40 cal Row (2:38)
40 DB Cleans (50/35#) #50 (10-10-5-5-5-5) Was second guessing the # after the first 10.
30 Box Jumps (24/20”) (steady)
20 Pistols (or 40 air squats) ( steady, alternating with short rest)
10 Muscle-ups (or 20 pull-ups/jumping pullups) pull-ups (10-5-3-2) PR of 10 in a row!, starting to figure the kipping out slowly…
Thanks Shane
Good Job 6/7 amers crew!
Time: 12;38 I think?? think I also forgot to tell Shane and put it on the board! oops!
Back Squats x5
40-50-60%
135-175-205
50 cal Row
40 DB Cleans (50#) 10 then 5s
30 Box Jumps (24”)
20 Pistols w 10# plate
20 pull-ups
11:30
Thanks Shane!
Back Squats x5
40-50-60% = 35# – 45# – 55#
40 cal Row
40 DB Cleans (10#)
30 Box Jumps (18” step ups)
20 Pistols (40 air squats)
10 Muscle-ups (jumping pullups)
Time: 13:04
Wow,that was tough.
Back Squats x5
40-50-60%
60-70-85#
40 cal Row
40 DB Cleans (20#)
30 Box Jumps (20″)
20 Pistols
10 Muscle-ups (20 pullups)
Time: 10:39
Thanks Kevin!
Back Squats x5
40-50-60%
115-135-155
50 cal Row
40 DB Cleans (40#)
30 Box Jumps (24”)
40 air squats
20 pull-ups
12:57
Mainsite WOD was a long row. I’ve been subbing almost all runs w/ row lately so I went for a run.
1 mile w/ the dog = 12:44
Back Squats x5
40-50-60%
70# – 90# – 105#
40 cal Row
40 DB Cleans (25#)
30 Box Jumps (20”)
20 Pistols (40 air squats)
10 Muscle-ups (20 pull ups)
Time: 14:40
Back Squats x5
40-50-60%
125 – 155 – 175
WOD:
— 40 Cal Row
— 40 DB Cleans @ 35#
— 30 Box Jumps @ 24″
— 20 Pistols
— 10 Muscle-ups
Time: 13:05
First time doing MUs since last October. Pistols were fine too.
I was debating whether I should have went heavier but I think it might have snowballed my past the 15 min mark.
Good one Blake!
Back sq x5
65-80-90#
Open prep 15mins
40 cal row
40 DB cleans (10#)
30 Box jumps(16″)
40 Air sq
20 Jumping PU
Time: 11.01
Back Squats x5
40-50-60%
#125-155-185
50/40 cal Row
40 DB Cleans (50#) (all 5s…brutal)
30 Box Jumps (24”)
20 Pistols
10 Muscle-ups (5-3-2)
13:33 RX
Thanks for the tips Shane!
Awesome Mario! Go team red!
Back Squats x5
40-50-60%
55- 75- 85#
”
40 Cal Row
40 DB Cleans (10#)
30 Box Stepups (20″)
40 Air Squats
20 Ring Rows
Time: 13:14
That was a tough one. I thought it was going to take me forever to get through the cleans.
OG
50/40 cal Row
40 DB Cleans — scaled 40#
30 Box Jumps (24/20”) Step Ups
20 Pistols — scaled 40 air squats
10 Muscle-ups (or 20 pull-ups/jumping pullups) Scaled Pull Ups
Time: 13:23
Back Squats x5
40-50-60%
(55# – 65# – 75#)
WOD
40 cal Row
40 DB Cleans (20#)
30 Box Jumps (20”)
40 air squats (to small box + 10# plate)
20 jumping pullups
Time: 11:17
Back Squats x5
40-50-60%
135-155-185
50 cal Row
40 DB Cleans (35#)
30 Box Jumps (20”) might try to move up to 24″ box
40 air squats
20 jumping pullups
Time :11:36
Thanks Amanda!
Mobility in og
Back Squats x 5
185/225 / 275
Wod rx’d
11:32
Db cleans were too slow, should have sucked it up and held on to the DB longer
Thanks for the class Amanda !
Sweet! Great job Shane!
OG
Hang Power Cleans
95×3
135×3
225×3
235×2
245×1
245×1
250×1 PR and finally I’ve reached King Kong weight!
EMOM 10min
30 doubles – great practice.
Deadlift warmup:
225-315-365-405
King Kong @ 90%
3 rounds of:
1 x Deadlift 405
2 x Ring MUs
3 x Cleans (HPCs) 225
4 x Kipped HSPUs
9.19 – took my time, even failed my first two cleans. Looking forward to the real thing soon!!! #yearsinthemaking
*They were hang cleans, not Hang power cleans… #terminologycallychallenged
Back Squats x5
40-50-60%
90-115-135#
50 cal Row
40 DB Cleans (50/35#) @35#
30 Box Jumps (24”)
20 Pistols (or 40 air squats) did squats
10 Muscle-ups (or 20 pull-ups/jumping pull-ups) did pull-ups.
12:44
wod scaled to 25# dumbbells (had 35#, Shane swapped them out after I did 5), and pullups instead of muscle-ups.
Please oh please, don’t let 35# dumbbells cleans come up in the open.
Back Squats x 5
185/225 / 275
50 cal Row
40 DB Cleans (50/35#) @25#
30 Box Jumps (24”)
20 Pistols (or 40 air squats) did 40 Air squats
10 Muscle-ups (or 20 pull-ups/jumping pull-ups) worked on butterfly pull ups, sets of 5-5-5- 5 singles.
Time was 12.54
Thanks for the class Amanda !
Back Squats @ 115-125-150#
WOD with 40# db cleans, 20″ step ups, 40 air squats, 20 pull ups.
6 pull ups remaining at time cap