Push Press x5
50-60-65-70-75%
3 rounds
50 Front Squats (45#)
20 Pullups
20 Ring Dips
*Weight is same for men and women. Option for front squats is lowered weight and 30 reps.
This is an OLD main site workout from 2003. Very simple, nothing elaborate. And I’m guessing it will be ‘effective’. Let me know what you think in the comments.
Push Press x5
50-60-65-70-75%
40-45-50-55-60#
3 rounds
50 Front Squats (45#)
20 Pullups-jumping
20 Ring Dips-paralettes
Time: 12:47
Great 6am class! I needed that. Thanks for the help mid-WOD Patrick.
Great job Vanessa!
Great work Vanessa!
Good job Vanessa!
Great job Vanessa……fast!
Mobility
WU x 1.5
Group WU
Strength: Push Press x 5
50-60-65-70-75%
50-60-65-70-75#
(Nice sharing the bar Heidi and Natasha! Thanks for the letting me hang with the “cool kids” LOL)
WOD:
3 rounds
50 Front Squats @35#
20 Pullups (ring rows)
20 Ring Dips (paralettes)
Time: 14:38
Great class Patrick! Nice work 6 am’ers 🙂
Great job Kelly! Couldn’t convince you of the 45# eh? Next time
Nice job Kelly!
Great looking Push Press. I didn’t even notice the weight. I was just mesmerized with your good form 🙂
Great job as always Kelly!
Push Press x5
50-60-65-70-75%
35-40-45-50-55#
3 rounds
50 Front Squats (40#)
20 Pullups-ring rows
20 Ring Dips-paralettes
Time: 14:40
Great 6am class!
Nice work Laura!
How are you legs? With that score, I think you would have been ok with 45# 🙂 Good job Laura!
Legs are fine so far 🙂
Wsy to go Laura!
Push Presse x5
50-60-65-70-75%
65-85-95-105-115#
WOD 3 Rounds
50 front squat 45#
20 Pull up
20 Ring dips
18:09
Good work Morgan!
Fantastic. I admire your ability to “modify” movements mid-wod without slowing down and keeping up the intensity. Great job!
Mobility and Wu
Group wu
Push press x 5
135/ 145/ 155/ 165/ 175
Wod rx’d uses med ball to control depth of squats not sure if they were parallel or not.
12:18
That’s alot of squats! Pullups were good and stayed consistent on ring dips! First round squats and Pullups unbroken, dips were 5’s
Broke everything after that.
Great class Patrick and great work 6 amer’s!!
You were below parallel i belive
Yay, I hope they felt good! Thanks
I meant they didn’t hurt! Lol
Good job Shane. Your butterfly pullups look so damn smooth!!
Grest job Shane!
Beast
WUx2
Push Press x5
85-95-105-115-125
WOD (scalled Ring Dips using box)
Time–> 19:29
Great work morning peeps!
Great work Gabe!
Way to go Gabe! I didn’t even have to say “head through” once during the Push Press 🙂
C’est beau Gab!
Push Press x5
50-60-65-70-75%
65# 70# 75# 80# 85#
3 rounds
50 Front Squats (45#)
20 Pullups
20 Ring Dips (scaled using box)
DNF – had 18 ring dips left at 20 mins. This was awful… completely awful
It is definitely a tough one, good work Angela!
That’s 150 Front Squat, 60 Pull ups, and 42 Ring Dips. AND you were close to doing all this PRESCRIBED! Who cares if you missed 18 ring dips? Nice work!
Great job Angela!
Holy woman! You are so strong!
Mobility
Warm up x2
Srength: push press x5: 35, 40, 45, 50, 55
WOD:
-50 Front squats#30
-20 pull ups scaled to ring rows
-20 ring dips scaled to paralettes
Time: 17:07
Tough work out both physically and mentally for me!
Great work 6amers and great class Patrick!
…..gonna feel this one tomorrow!
Nice work, way to push through!
You did great!! I loved your front squat face 🙂
Tough, but you worked hard till the end. Good job!
Nooner open gym – Fun 🙂
F. Squat x3 up to 145
Dianabeth from Monday
15-12-9
HSPU
Cleans 105#
8:50
Fast time Jo! Nice work!
Crazy Fast! Nice work Jo!!
Rx then right?
Fast time!
Joanna at a nooner?! What a surprise!
Yeah it was awesome, she should do it more often 🙂
Mobility
Warm up x2 and Group MOB
Srength: Push Press x5 @ 50-75%
35, 40, 45, 50, 55 (fun with the other cool kids Rachel and Ginette)
WOD:
-50 Front squats#30
-20 pull ups scaled to ring rows
-20 ring dips scaled to paralettes
Time: 19:XX (can’t remember exactly)
OY!! Wobbly legs. 🙂
Nice work Jackie, careful with stairs! 🙂
Way to go Jackie. Wobbly legs today, means sore legs tomorrow. Drink lots of water 🙂 You did fantastic!
Great job Jackie!
Mobility
WUx1
Push Press x5
55-60-65-70-75#
*Nice sharing the bar with Crystal and Athony!!
WOD:
-50 Front Squats @45#
-20 Pullups
-20 Ring Dips (Feet in Front)
Time: 19:31
Thanks Kevin!
Way to go Steph!
Mobility
WU x 1
Push Press x 5
60-65-70-75-80#
WOD: Terrible
-50 Front Squats @ 35#
-20 Jumping Pull ups and Ring Rows
-20 Paralette Dips
Time: 18:45
Cashout…make it back to the office!
Love your Wod name and Cashout, nice work!
Very appropriate workout name! 🙂
Had an awesome workout with the amazing Sonia Rinzler this morning. It was a workout we did in 2010 on Rideout St.
“Paul”
5 rounds
50 Doubles
35 K2E
20 yard OH Walk (185#)
19:50 (old pr was 24:00)
Very cool idea Kevin. Huge PR!
Nice, that’s a good one. Big pr!
Great PR!
WU x 1
Push Press x 5
95 – 105 – 115 – 125 – 130
WOD as Rx’d
18:57
Holy Squat that was hard!
Round 1: FS (25/15/10), PU (10/10), RD: (5/5/4/3/3)
Round 2: FS (10’s), PU (5’s), RD (mostly 3’s)
Round 3: FS (10’s), PU (mostly 5’s), RD (1-3)
Not bad for not having done ring dips in a WOD for over 6 months. And my leg cramped up while driving I avoided lurching into oncoming traffic so win/win.
Nice save! Good work Blake, that was alot of ring dips!
Yikes, those dips are gonna hurt tomorrow! Good job!
First day back after breaking my ankle on Friday (not gym related, I was saving women and children from a burning building)
Srength: seated shoulder press x5:
45×10 – 65×10
85 – 105 – 115 – 120×3
WOD:
3 Rounds
-40 V-Snaps
-20 pull ups (did 20 first round then scaled to 5 pull-ups and 15 ring rows for second and third
-20 ring dips (foot assisted)
Time: 19:35
At least I don’t have to do squats for the next couple of months
Sorry to hear about your ankle, but nice work on the Wod!
I enjoyed all the stories about how you broke your leg. I believe my favourite was the one that involved a bear at Costco??
LOL!! I’m disappointed I missed out on the stories!!
Better Shawn! Keep those stories coming.
mobility
wu x 2
group wu
strength – Push Press x5
50-60-65-70-75%
35-40-45-50-55#
WOD : 3 rounds
50 Front Squats (20#)
20 Pullups – scale – ring rows
20 Ring Dips – scale – paralettes dip
Time: 18:16
Great job Rachel!
C’est beau Rachel!
Please cancel my 5:00. Appointment is running late, not gonna make it.
Done
mob wux1
group wu
push press
65×5 65×5 65×5 65×5 65×5
WOD 3 round
Modified
25 air squat
20 push up
20 paralette dip
time 7:26
Hope you feel better soon!
CLASS
WU X 1
Group WU
Strength: Push Press
95 – 115 – 120 – 125 – 135
WOD: Rx’d
Time: 18:38
So emotionally taxed by this one. I felt like crying during the 3rd round of F. Squats… and again during the ring dips.
Thanks Mario!
Future me: Don’t think it was a good idea for you to play football last night 😀
I think you mean soccer
(-.-)
Haha u! Great job, Cam
Haha, nice work Cam!
Wow Cam nice work!
– Mob
– WUx1 + 15 front squats
Push press x5
75-85-95-105-115
WOD with ring dips scaled to assisted ring dips = 20:05 (3 reps left at time cap and finished them somewhere between 20:00 and 20:05)
Great work Ryan!
Push Press x5
50-60-65-70-75%
40-45-50-55-60#
3 rounds
50 Front Squats (45#)-scaled to air squats
20 Pullups-scaled to ring rows
20 Ring Dips-scaled to paralettes
Time: 15:58
Good work BJ!
Open Gym
Push Press X 5
130-145-155-165-175
3 x 1000m row with 2 min rest between
1 – 4:08.9
2 – 4:23.7
3 – 4:06.9
Thanks for invitelling me to row today Amanda 🙂
Thanks for the class Kevin!!
LOL, invitelling. Thanks for joining me! 🙂
Great work Jeff!
wux1
group wu
Push Press x5
95-115-125-135-145
3 rounds
50 Front Squats (45#)
20 Pullups
20 Ring Dips (scaled to par dips because of shoulder issue)
Time: 19:48
Very though WOD. taking a month off crossfit is starting to catch up to me.
Nice work Frankie!
Warmup
Push press until to 55lbs
WOD
30 front squats @ 35lbs
20 ring rows
20 dips
17:51
Fun class. The pull-up rig is beautiful…can’t wait to test it out.
Way to go Gillyon, can’t slow u down! Strong
Push Press x 5:
50-60-65-70-85
WOD: 3 rounds
Substituted 50 front squats for 50 lunges with 25# KB
20 Ring Rows
20 Paralette Dips
Time = 15:35
Nice work Heidi!
WUx2
Only had time for the WOD today as I decided it was time to meet with Kevin and set some new goals 🙂 thanks for taking the time Kevin!
3rounds
50 front squats # 45
20 ring rows
20 Paralette dips
Time: 15:22
Great race Amber 😉
So nice to see all the 4:00 crew today!
Fast Alaina, nice work! Good luck with your new goals!
Nooner open gym
Did a bunch of stuff that made me silently curse under my breath. It’s very frustrating when you want your body to do something and it just won’t copperate
Push Press x5
50-60-65-70-75%
(wu 45#) 50-60-65-70-75#
Thanks for helping me Kevin, nothing felt right tonight.
WOD:
3 rounds
50 Front Squats (45#) – @ 35#
20 Pullups – ring rows
20 Ring Dips – feet in front
Time: 19:08
And from strength to wod, the “nothing feeling right” continued…one of those days, the bad kind haha. This would be tough any day but I really felt like I was running on empty tonight.
Great job 7pm class.
Thanks again Kevin!
I feel ya. That’s exactly how I felt Monday night. This morning was completely different. Everyday is a new day. 🙂 keep on pushin
Mob, WUx1, 15 front squats (45#)
Group WU and mob
Push press x5
45# WU, 50 – 60 – 65 – 70 – 75#
WOD (scaled)
3 Rounds:
50 air squats
20 ring rows
20 parallette dips
Time: 18:33
I was torn between scaling weight or scaling reps on the squats, since my quads were still feeling tight from Saturday and Sunday’s WODs. I’m glad I kept with full reps and scaled to air squats, I think Kevin’s advice was right – I likely would have lost form towards the end with weight. Plus side – my quads finally feel better after this WOD!
Push Press x5
50-60-65-70-75%
40-50-55-60-65#
Thanks for the push Bev!
3 rounds
50 Front Squats (45#) scaled to air squats
20 Pullups-ring rows
20 Ring Dips-paralettes
Time: 12:29