A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs
A. 225, 245, 265, 265, 275 (1) 265 (1)
B. As rx…135 and all unbroken
Felt great to be able to go all the way through whole maintaining pace
23-11-2016
A. 90-95-100-105-110 kg,
B. Done with thruster ladder (40-45-50-55-60-60-60-60 kg).
A. 115, 135, 145, 155, 160 X 1 Failed 2nd.
B. I’m a bit sad to say that “heavy” thrusters for me = 75#. I tried 85# but was needing to do a major push jerk to get it overhead.
1/2 Strict pull ups 1/2 kipping to keep it moving.
24″ box jump overs.
That. Was. Brutal.
A: 115,125, 135, 145, 155 New 2 rep max 🙂 B: had a 3 person team wod in class today. I joined a team:) 25 Min amrap *100m farmers carry 50# dumbells (I did 70’s for one round to prove to one of my favorite whiners ?, that if I could do it with my 140# frame, he could do it with his 270# frame) Max reps pushups Max reps wall balls Farmer walker was timekeeper for stations. Our team got around 700 reps. I was doing 25-30 pushups and 30 wall balls did around 5 rds total C: 7… Read more »
Been slacking on my posts a lot with comps and kids!!
A. 185 – 205 – 225 – 235 – 245 (felt pretty easy since my max is 260 at last try)
B. Thrusters 135 all unbroken , pull-ups at 6/4 or 5/5, 24″ box jump overs
*this was a great WOD teaching pace and consistency; made sure I stayed between 20-35 seconds per movement
A. 133/153/163/173/178
B. Did 103 lb for 1st set rest 93#
. Broke up PU with HSPU
5 PU & 5 HSPU
A) 75kgs, 80kgs, 85kgs, 90kgs, 100kgs
B) Replaced pull ups with vertical ring rows. Scaled the wod at
Thrusters 50kgs x 3
Ring Rows x 8
20″ Box Jump-Overs x 15
A. 165; 185; 205; 225; 245
B. Ts 115# X 4
Pull-ups X 8
24″ Box Jumps X 12
Stayed heavy and tall reduced reps by 20%
First time squatting in about 2 months
A. Stayed light 105/125/135/140/145
B. Stayed light for knee
Trusters 65#-5 reps
Pull-ups 10 all rounds first purple band, second red the rest purple/red
BJO -14/14/14/12/12rest of the rounds, started single leg step ups and over because my knee was hurting
Stupid knee doesn’t want to participate in my squattting plans
A. 185,205,225,245,255
B. Done 115lb thruster
Found 4 Air Assault bikes on gov deals. Can you tell by the pictures if that brand / model would work for your posted workouts with an AB?
https://www.govdeals.com/index.cfm?fa=Main.Item&itemid=3423&acctid=2151
I use airdyne for assault bike. I know that the ab is harder, but financially for me picking up an airdyne at a garage sale for $25 has worked well for me:)
Thanks, Amber!
A. 255,275,285,305,315(hit 1st and missed the 2nd rep)
B. 155. Box jump overs will be the death of me.
Thanks to Longhorn and Ricky for hanging out in the pain cave that was part B. Couldn’t have done it without them.
A. 255×2
B. Wow… dead. 135#
Great work today! It’s a tough one but you did it!! 🙂
Was thinking about a partner WOD with my wife for thanksgiving, but after today it’s looking like a long walk will do the trick!
A) Up to 170×2. This was a 2RM PR. 🙂
B) Actually to the box today. Did a different wod.
4TFT:
15 GHD sit-ups
12 KB Swings @ 44# (American)
9 pull-ups
7:05
Yay for a PR!! So awesome Holly 🙂
A. Front Squat (OT3M)
2 x 225, 235, 245, 255, 265, 275
B. As Rx w/ 135# and 24″ Box
… that box jump to thrusters combo was rough … great timing for Cat’s blog post.
That 135 life… nice job Chris!
Hi all. Been following since the summer and finally decided to jump in! Kudos to everyone here, what a supportive and friendly group.
Just became a father a month ago so I’m hoping a ‘new dad’ masters group is in the works somewhere in CrossFit land 🙂
145, 155, 165, 175, 175 all x2
Tough WOD! 95lbs thrusters but the vanishing rest time with the pull-ups and box jumps made this especially fun.
Welcome James! My name is Cat and I am a coach at Crossfit Invictus. Here to help! Thanks for joining our community! So awesome having you on board with us. Please let me know if you have any questions at all. Congrats on the new addition to your family!! How exciting!!
Thanks Cat and will do. Have a great Thanksgiving everyone!
Welcome James – you found the right place to be.
Thanks, Chris. Agreed. Been a fly in the wall for the last few months and really impressed with the programming and community.
Welcome James! It’s always fun being a fly on the wall ??
Thanks Teddy. But good to finally take the plunge.
Welcome James! 🙂
Thanks, Holly!
Back from Maui!
A. 225/245/255/265/275 x 2 reps each set (PR)
B1. 115 lbs
B2. Unbroken
B3. 30″ Box
I really wanted to go 135 lbs on the Thruster, but I knew I wouldn’t be able to keep up on tempo. Man did I make the right decision!
Welcome back!! Looks like you had a great time! Great work today!
How fun!!! What a nice getaway.
Maui looks wonderful!!!
185, 205, 225, 235, 245×2
50 Lbs KB thrusters
Not fun, box jump overs made the thrusters so much worse.
It’s a spicy little combo no doubt! Way to get through it 🙂 Have a wonderful Thanksgiving!
1) 225, 245, 265, 275, 285 all 2 rep
2) thrusters at 155…this was a spicy WOD. Started Out thinking 155 was too lite and by the end was dying.
Bro you’re nuts. Were you able to keep tempo?
Yes sir. Always had 20-30 seconds of rest per minute.
Good work on front squats today
Thanks brotha! Hats off to you again, way to #DOWORK ??
Great work today Tyler!! Very strong!