95-115-135-155-170 (PR!) thanks for the tips Marie-Noelle!
WOD scaled
6 pullups
6 Ring Dips
4 Front Squats (90#)
8 Burpees
7 rounds + 4 pullups.
PR of 4 reps and 10# more for squats. Good WOD!
Chantal L.
WU x 2
Front squat x 3
105-115-125-135-145
WOD *scale
6 pullups (Green and purple)
6 (paralette) dips
4 Front squats (110)
8 burpees
6 rounds + 2 burpees
Lora
Heavy Front Squats Chantal. And good on you for doing FS as your strength, as planned….that’s a true Crossfitter 🙂
Adam
Mobility
WUx1
Strength: Push Press
60×5, 70×5, 85×5, 90×5, 95×5
WOD
2 Muscle ups (scaled to 6 pullups with two purple bands, 6 paralette dips)
4 Front Squats 155# (scaled to 85#)
8 Burpees
6 rounds + 3 Pullups
This was really tough, partially because I really failed on pacing! I came on really hard for the first few rounds, and ran out of gas around minute 4. The rest was a struggle to keep moving. I learned a valuable lesson for next time, slow and steady is key for these long WODs!
Laura K
Nice pic. Kevin Mac why are you massaging Corinna? Your days are numbered pal…..lol.
Kevin Mack
Believe me when I say she did not enjoy any part of it.
Laura K
Yes, I do not think she will be calling you any time soon.. ha ha.
Volume Training – EMOTM 15 min
– Shoulder Press 45# = 105 (15 x 7 reps)
– Plank (4x 30s, 11x 20s)
Blake
Mob / WU
Roller/Lacrosse Ball vs. Hamstrings (ball won by TKO in the 1st round)
Squat Clean x 1 + Front Squat x 4
135 – 145 – 155 – 165
WOD as RX’d:
7 rounds even
Failed on 3 consecutive MU attempts in the last round before nailing my 2. Drains you fast.
I learned a lot about myself today…mainly that I am a sweater AND a grunter.
Sorry ladies, I’m taken.
Blake
Damn, apparently I did this before and got 7 rounds + 13 reps.
That being said I think my MUs were not as “Rx’d” (bottom lockouts) last time and the FS felt better than I think they did last time.
Great workout either way!
Matt
lol
Josh
Wod @125# an jumping muscle ups
8 Rnds even.
Blake
Nice score Josh! Getting closer & closer to WOD Muscle Ups I see!
Laura K
Went to the gym this afternoon because I am working nights.
I did four 800m loops with five minute rest period ( in my car) in between loops.
Run 1: 5:09
Run 2: 4:59
Run3: 5:03
Run4: 4:59
I was very glad that no one was around. My breathing sounded like a wounded animal. It was pitiful…lol.
Blake
Now that’s dedication! Still not a bad pace Laura!
Mario
Mob + WUx2
OHS 5-5-5-5-5
105-120(x2)-120-135-150(x1) well… this could’ve gone better, one of those days I guess, but….
WOD Rx AMRAP 15 mins
– 2 Muscle-Ups
– 4 Front Squats 155#
– 8 Burpees
FIRST MUSCLE-UP WOD!! 😀 BAAAAM !!
Honestly like that one, squats felt smooth, burpees were a nice change of pace. Only one failed MU attempt. Good job guys!!
Blake
AWESOME!!!! What was your score?
Epic achievement buddy!
mob wux2
strength over head squat
65×5 70×5 75×5 80×5
AMRAP 15 min
2muscle scale
6pull up
6dips
4 front squat 135#
8 burpees
7 round+6pull ups
last time 6 round+6dips
Jack
Wu x 1
Muscle up practice – got 2 in comfortably
Strength: push jerk x 5
135,155,165,175,185 (5# pr)
Wod: AMRAP in 15 min
2 muscle ups (scaled to jumping MUs)
4 front squats @ 155
8 burpees
Score: 8 rounds
Shane Hayes
Mobility
Wu x 2
Strength front squats
135 / 185/ 205 / 225 / 245 x 5 Thanks Marie for correcting my depth.
Wod started as rx then went to crap.
First 2 rounds with muscle ups
Then had to find a bar and rings quickly to get in the rest of the workout.
2 muscle ups
4 Squats @ 155
8 Burpees
8 rounds 6 Pullups
When I got to the gym this morning I felt a little weak! Was proven by the muscle ups, they just weren’t there this morning. Decided I better take some time off as all week things have seemed a little bit harder. So next week will be a rest week.
Shane Hayes
Oh and thanks this morning Marie. Great job 6 am er’s!!!
jeff
mob
WU x 2
did extra mobility as shoulders and legs/knees tight..
wod Rx
9 rounds + 2 MU
this was one of those no bad on paper, nasty in person wods.. but loved it just the same! 🙂
Kevin Mack
Mobility
WU x 2
Strength: Back Squats X 5
105-125-145-155-165
AMRAP 15 mins
2 muscle up ( 6 Pullups 6 ring dips blue band)
4 front squat 115#
8 burpees
4 Rds +4 burpees (according to the pennies but I think it was 3 rounds + 4 burpees)
400m Run
15 burpees for forgetting my water bottle(self imposed)
Crystal
Mob WU X 2
Strength: Overhead Squats x 5 40#
AMRAP 15 mins
6 ring rows and 6 HR Dips
4 Front Squats # 60
8 Burpees
6R+6RingRows
Damn c’etait tough! Thanks for yelling and coaching Corinna and Amanda! 🙂
Helen
Great job Crystal! 🙂
Chris
mob
wu x2
strength – practiced transition muscle ups
WOD
6 pullups
6 Ring Dips
4 Front Squats (155#)
8 Burpees
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…
Strength Deadlifts x 5
95-115-135-155-170 (PR!) thanks for the tips Marie-Noelle!
WOD scaled
6 pullups
6 Ring Dips
4 Front Squats (90#)
8 Burpees
7 rounds + 4 pullups.
PR of 4 reps and 10# more for squats. Good WOD!
WU x 2
Front squat x 3
105-115-125-135-145
WOD *scale
6 pullups (Green and purple)
6 (paralette) dips
4 Front squats (110)
8 burpees
6 rounds + 2 burpees
Heavy Front Squats Chantal. And good on you for doing FS as your strength, as planned….that’s a true Crossfitter 🙂
Mobility
WUx1
Strength: Push Press
60×5, 70×5, 85×5, 90×5, 95×5
WOD
2 Muscle ups (scaled to 6 pullups with two purple bands, 6 paralette dips)
4 Front Squats 155# (scaled to 85#)
8 Burpees
6 rounds + 3 Pullups
This was really tough, partially because I really failed on pacing! I came on really hard for the first few rounds, and ran out of gas around minute 4. The rest was a struggle to keep moving. I learned a valuable lesson for next time, slow and steady is key for these long WODs!
Nice pic. Kevin Mac why are you massaging Corinna? Your days are numbered pal…..lol.
Believe me when I say she did not enjoy any part of it.
Yes, I do not think she will be calling you any time soon.. ha ha.
LOL. You guys crack me up. 🙂
Home WOD (noon)
Mob+WUx1
Volume Training – EMOTM 15 min
– Shoulder Press 45# = 105 (15 x 7 reps)
– Plank (4x 30s, 11x 20s)
Mob / WU
Roller/Lacrosse Ball vs. Hamstrings (ball won by TKO in the 1st round)
Squat Clean x 1 + Front Squat x 4
135 – 145 – 155 – 165
WOD as RX’d:
7 rounds even
Failed on 3 consecutive MU attempts in the last round before nailing my 2. Drains you fast.
I learned a lot about myself today…mainly that I am a sweater AND a grunter.
Sorry ladies, I’m taken.
Damn, apparently I did this before and got 7 rounds + 13 reps.
That being said I think my MUs were not as “Rx’d” (bottom lockouts) last time and the FS felt better than I think they did last time.
Great workout either way!
lol
Wod @125# an jumping muscle ups
8 Rnds even.
Nice score Josh! Getting closer & closer to WOD Muscle Ups I see!
Went to the gym this afternoon because I am working nights.
I did four 800m loops with five minute rest period ( in my car) in between loops.
Run 1: 5:09
Run 2: 4:59
Run3: 5:03
Run4: 4:59
I was very glad that no one was around. My breathing sounded like a wounded animal. It was pitiful…lol.
Now that’s dedication! Still not a bad pace Laura!
Mob + WUx2
OHS 5-5-5-5-5
105-120(x2)-120-135-150(x1) well… this could’ve gone better, one of those days I guess, but….
WOD Rx AMRAP 15 mins
– 2 Muscle-Ups
– 4 Front Squats 155#
– 8 Burpees
FIRST MUSCLE-UP WOD!! 😀 BAAAAM !!
Honestly like that one, squats felt smooth, burpees were a nice change of pace. Only one failed MU attempt. Good job guys!!
AWESOME!!!! What was your score?
Epic achievement buddy!
Hahaha thanks Blake… 7 rounds even.
Mobility
Wu x 2
Wrist is hurting practice back squats from a power snatch to back 4 rds at 115
Amrap 15 mins
2 muscle up ( 6 Pullups 6 ring dips med band)
4 front squat 155# ( 4 back squat fr the rack at 160 #)
8 burpees
5 rds +5 burpees
Mobility
WUX2
Strength: Deadlifts
85-100-115-125-135
Wod: AMRAP 15min
6 pull ups (blue and purple band)
6 dips (paralette)
4 front squats #75
8 burpees
7 rounds + 5 pull ups
mob wux2
strength over head squat
65×5 70×5 75×5 80×5
AMRAP 15 min
2muscle scale
6pull up
6dips
4 front squat 135#
8 burpees
7 round+6pull ups
last time 6 round+6dips
Wu x 1
Muscle up practice – got 2 in comfortably
Strength: push jerk x 5
135,155,165,175,185 (5# pr)
Wod: AMRAP in 15 min
2 muscle ups (scaled to jumping MUs)
4 front squats @ 155
8 burpees
Score: 8 rounds
Mobility
Wu x 2
Strength front squats
135 / 185/ 205 / 225 / 245 x 5 Thanks Marie for correcting my depth.
Wod started as rx then went to crap.
First 2 rounds with muscle ups
Then had to find a bar and rings quickly to get in the rest of the workout.
2 muscle ups
4 Squats @ 155
8 Burpees
8 rounds 6 Pullups
When I got to the gym this morning I felt a little weak! Was proven by the muscle ups, they just weren’t there this morning. Decided I better take some time off as all week things have seemed a little bit harder. So next week will be a rest week.
Oh and thanks this morning Marie. Great job 6 am er’s!!!
mob
WU x 2
did extra mobility as shoulders and legs/knees tight..
wod Rx
9 rounds + 2 MU
this was one of those no bad on paper, nasty in person wods.. but loved it just the same! 🙂
Mobility
WU x 2
Strength: Back Squats X 5
105-125-145-155-165
AMRAP 15 mins
2 muscle up ( 6 Pullups 6 ring dips blue band)
4 front squat 115#
8 burpees
4 Rds +4 burpees (according to the pennies but I think it was 3 rounds + 4 burpees)
400m Run
15 burpees for forgetting my water bottle(self imposed)
Mob WU X 2
Strength: Overhead Squats x 5 40#
AMRAP 15 mins
6 ring rows and 6 HR Dips
4 Front Squats # 60
8 Burpees
6R+6RingRows
Damn c’etait tough! Thanks for yelling and coaching Corinna and Amanda! 🙂
Great job Crystal! 🙂
mob
wu x2
strength – practiced transition muscle ups
WOD
6 pullups
6 Ring Dips
4 Front Squats (155#)
8 Burpees
6 rds + 6 dips