Workout of the Day
A.
Every minute, on the minute, for 5 minutes, complete:
Back Squat
*Set 1 – 4 reps @ 40%
*Set 2 – 3 reps @ 50%
*Set 3 – 2 reps @ 60-65%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
B.
Every two minutes, for 8 minutes, complete:
Back Squat x 1 rep
*Set 1 – 85%
*Set 2 – 90%
*Set 3 – 95%
*Set 4 – 95+%
C.
MEN & WOMEN 40-49
For Time:
12 Front Squats (205/135 lbs)
3 Legless Rope Climbs (14′)
9 Front Squats
2 Legless Rope Climbs
6 Front Squats
1 Legless Rope Climb
MEN & WOMEN 50-59
For Time:
12 Front Squats (175/115 lbs)
3 Rope Climbs (15′)
9 Front Squats
2 Rope Climbs
6 Front Squats
1 Rope Climb
MEN & WOMEN 60+
For Time:
12 Front Squats (155/105 lbs)
3 Rope Climbs (15′)
9 Front Squats
2 Rope Climbs
6 Front Squats
1 Rope Climb
D.
MEN & WOMEN 40-59
Complete as many rounds and reps as possible in 4 minutes:
55/35 lb Dumbbell Man-Makers
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 4 minutes:
35/25 lb Dumbbell Man-Makers
Man-Makers = DBs to the ground, push-up, row left, row right, power clean, push press.
A. 135,185,215,260,275
B. 295,315,335,350 pr
C. 5:55rx
D. 17 rx
Did this on Sunday evening with new squat mechanics.
A. 50/60/70/80/90/100/110kg
B/C. 4.25 with 135lb and leggles
D. 13 as RX 40-49
Going to be interesting to squat again in 10 hours in Monday morning, cant wait that. Went too light on front squats but dont mind because body feels like I was hit by truck after past two weeks and my lower back is not fully recovered from Monday hit.
A. 150, 185, 235, 280, 300
B. 320, 335, 355, failed 365, legs wiped out from FS yesterday and the weeks work.
C. 7:22 last legless got to 13′ and started to slip, so called it a day and clamped on with thighs. One awkward fall this week was enough!
D. Skipped
Urge to practice Snatch today.
A-Snatch Balance 5 sets 3 up to 135
B-Snatch 5 sets x 2 up to 135, then 1 rep up to 165 every 2 min. Missed 175 twice.
C-Back squats up to 280
D-Back squats up to 335, failed 350.
No rope or DB skipped rest.
A. 125, 155, 195, 225,240
B. 255, 275, 285, 285 didn’t go up more just joining in on cycle and haven’t BS in awhile but it felt good
C. 7:16 ( RX FS 135#, 3 legless+ legless/regular RC combo on rest of climbs)
D. 20 25# on man makers, shoulder sore went light but felt heavy lol
Took a day off today. Need a bit more recovery
Travel day back home from FL. Too late for the box, so took advantage of 60 degree day and did a quick conditioning session. From competitor 11/8 program, 8×220 sprints at 80-85% on football field, 90 sec rest.
A. 135, 165, 195, 245, 265
B. 275 295 310, 320 (=pr)
C. 5:58(Rx/175 50-59)
D. 15 with 45lb. DB
Good workouts this week. Thanks Coaches. Have a nice weekend everyone.
A.145,180,225,265,285
B.300,320,340f,340
C. 7:08 Legless on the decent
D. 13
Did you do legless on the ascent too ?
No :((
A: #115(4) / 135(3) / 175(2) / 205(1) / 215(1)
B: #230 / 245 / 250 / 255
C: 7:07 (Used Rx #135 + did 3 Legless, 3 Regular Rope Climb)
D: #35 – 10 total DBMM. Yup, only 10. Those suckers were heavy!
Awesome time on part C! Wow! 🙂
A. 175#, 205#, 255#, 305#, 325#
B. 340.5#, 355#, 360#, 370.5#
C. For Time: 6:43 (Brutal!) -Jelly Legs!!
D. 8rds+ 3
Great work!
Thanks Nicole! Feeling good about the program overall! North Central regionals here I come!
A. 110/140/175/205/220
B. 230/250/260/275 but wasn’t deep enough so I rested 3 min and hit 275 with good depth – this is a PR!!
C. 12:45 with the following modifications; 185# and 8 banded C2B to equal 1 rope climb due to pec injury
D. 35# – 9 completed
I have not been able to comfortable perform a push up due to pec injury; today I was able to do a push up with the man makers with minimal discomfort!! Granted only 9 were performed.
Nice work Ralph!! Congrats!
What an AMAZING day of training!
A. 93/113/133/168/178
B. 188/203/213/213
C. 8:57 115# and medball slams 30, 20, 10 since no ropes
D. 25# DBs for 27
holy manmakers! nice job!
🙂 Maybe I should have gone heavier…but it was my first time doing those. Next time!
Great work! You kept moving – so awesome!
Thanks Nichole! 🙂
A. 62-78-101-116-124
B. 32-140-147-156 A PR!
C. 7:53- 105# 12′ legless
D. 13 Rounds 2-25#
Yay PR!! 🙂
you ladies and your manmakers – beast! do you train together? where are you guys based?
Tracy and I do train together at Ironwood Crossfit, based in Anthem, AZ. She’s an awesome training partner. She’s a beast. Where is home for you, Sarah?
Great work Kendall!!!! Wahoo!
A 70-85-105-130-135-145-155-165-155
B 9:19 – 115# 9′ Legless
C. 15 Rounds 2-25#