-Our trainers (and some members) are taking a first aid course this weekend. The gym will be closed on Saturday. We do have 1 spot available if you or someone you know would like to take the 1 day training course.
-Next Saturday, March 2nd, we’ll be hosting the CrossFit Total. Finally, it’s time to re-test all your lifts! We will be draining the wait list, so come on out and put yourself to the test.
Back Squats x5
40-50-60%
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
WUx1 + CS
Back Squats x5 based on 255#
100-130-153
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
time–>19:27 as RX’d
Thanks Shane!
YOU CRAZZZY!!! 👍
Yup!
6 YEARS AT CFM!!!! WOOHOO!!!!!
Pre-WOD: 1 mile ruck in ~18 minutes with 35#
Back Squats x5
95 – 115 – 135
WOD:
5 Ring rows
10 Right-arm dumbbell floor press 30#
15 squats
10 Ring rows
20 Right-arm dumbbell floor press 30# *barely completed 20 reps, decreased weight next set
30 squats
20 Ring rows
40 Right-arm dumbbell floor press 20# *was down to sets of 2 and 1 at the end, decreased again next set
60 squats
40 Ring rows
80 Right-arm dumbbell floor press 15#
120 squats
Completed 31/120 squats
Back Squats x5
40-50-60%
100-125-140#
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
40 pushups in the round of 80 / Ring Rows
Thanks Cara!
Back Squats x5
160-185-220
WOD Rx’d
107/120 squats
Probably should have taken a rest day….
Back Squats x5
40-50-60%
70-90-105#
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
50 pushups in the round of 80 / Ring Rows
Back sq x5
65/85/100#
Wod 20min
5 Ring rows
10 push-ups(box)
15 squats
_
10 RR
20 PU
30 Sq
_
20 RR
40PU
60 Sq
_
40 RR
80 PU
120 Sq
_
Time: got 110 squats in at time…close
Back Squats x5
135-165-205
WOD Rx’d
100 of the 120 squats at time cap
Back Squats x5
40-50-60%
85-110-130#
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
75 pushups in the round of 80 / Ring Rows
WUx1 + CS
Back Squats x5
135-155-175
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
Got to 42 of 80 push-ups as RX’d
Got to 31 of 60 squats, Rx.
Completed 50 of the 80 push ups.
Did ring rows instead of pull ups.
Back Squats x5
40-50-60%
135, 150, 185
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
63 of 80 pushups….tough wod!
Thanks Amanda!
Back Squats x5
95-120-140
Try to complete in 20 minutes:
5 ring rows
10 push-ups (24″ box)
15 squats
10 ring rows
20 push-ups
30 squats
20 ring rows
40 push-ups
60 squats
40 ring rows
80 push-ups
120 squats
60/80 push-ups at the time cap. …. those push-ups… seriously wanted to flip my box up to 30″…didn’t.
+ 4 mile 30# ruck
OG
Deadlifts x5
Worked up to 405
WOD du jour are exed:
27/120 squats – pullups were the issue for me here.
Back Squats x5
145-185-225
WOD Rx’d
30/40 strict pullups completed
in 20 mins got to 28 of 40 pullups in last round