A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%
B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
A. Bryan – 250#, 270#, 290#, 305#, 305#, 305#.
B. Bryan (220#) – 6:16.
A- 113-120-128-136-145 5×136 kg
B: gone wrong with dead’s weight, 1.5 times bw. So I’m 79kg, I should have done 96; done 118 XD!!!
Score 8’28”
WU: 20 double unders and 25 sit ups X5 with
135/135/185/235/265 x 5 DLs
A. 295/315/335/355/380/355 set 6 X5 1-5 Rx off 420 with 415 as 1RM
B. BW=188 so DLs were 235# ——5:32 pull-ups we’re my slow movement and now I think 5 sets of 3 in my WU might have helped.
Seriously people! Under 3 min? Are you kidsing me??!! ?
Two daya off, if you call hailing 3 kids 90 miles to town, lifting, pushing them and walking a million miles as a day off.
A. DL
175, 190, 210 – did my math wrong, 225, 225, 215 x 4
B 4:12 rx 145 DL
Pull ups UB everyrhing else had to be paused.
A. 5×225# 4×240 3×255 2×270 2×285 5×270 (DOG). Feeling great here. Lower back pain gone and form feels on point B. 4:00 Rx DL @205# (bw 158 this morning) Pull ups 15 / 6-6 / 4-singles DL&push ups UB Forearms got tired fast with DOG and pull ups gave out quicker than anticipated, lost some time there C. 3 sets 10s max effort push ups / 50s recovery (bench press pvc). 2 min rest then 3 more sets (to increase muscle endurance, trying it as suggested by Brute) D. Front sandbag carry 100# for 4:00 / 1 drop Planning a… Read more »
A) 3 rounds for reps of: 1 min of thrusters 95 lbs 1 min of power cleans 95 lbs 1 min of box jump overs 24” 1 min of pull ups 1 min of row for cals 1 min rest – Completed 195 reps. Splits: 76/60/59 I went into this wod with a plan, which completely felt apart after I found out how does it feel to do power cleans after thrusters (spoiler alert: not good); I was aiming for the 200 reps and felt just a bit short, next time I’ll get them for sure. Biggest roadblock here: the… Read more »
I saw A on comptrain, it looks awful! Great work
It was dreadful, that minute of rest goes super fast but on the bright side, so does the entire thing; it’s actually over faster than you realise
That looks brutal, Jorge. Kudos to you for your hard work.
A) 245/265/280/300/320/3@300
B) 12:47 @ 255
That was a soul crusher of a workout. The 13 minutes felt like 33 minutes. Great job all week guys. Enjoy the weekend!
A. 245/260/275/295/310 then 295×5
B. Rx’d at 164 bw (205# bb). 3:19
DL done 8/7,8/4,5/4. Everything else UB. Whew!
Nice job Trion! I went unbroken on everything but couldn’t maintain it on my last set of pull-ups. Intensity and quality didn’t quite blend in that last set. Hopefully we can retest soon and try to cut some seconds off!
Impressive – sub 3 is crazy fast!! Well done sir
A) 205/220/235/250/250/265
B)18:35 @190
Today broke me. TGIF ?
And then you realize you did 21/15/9 not 15/12/9. ?♀️?
Only did DL portion based off 350# because “I was too loud for the sleeping baby”. Maybe the metcon later or tomorrow I suppose.
A. Done based off #370
B. 2:50 RX (body weight is #152 as this morning, DL@#190)
Easy Friday post tennis ?
Tomorrow I will join my box team wod instead of CFI Programming. Have a great weekend everyone!
Solid numbers!
Thanks Wes! ??
Seriously inpressive B!
275, 300, 320, 340, 365, 340 x 5. Based on 400 max
Metcon – 225lb dl, pull-ups, push-up – 3.38
From yesterday. Oh the snatch and OHS. The movements I have been able to hide from for the last several years in my garage. Also the main reason I started following this programming. To stop doing only what I liked. So far every day since following i tell my wife, huh, I would of never thought of that WOD.. any way. I worked on my snatches, which are ugly and unbalance. But I put the time in and it will start to pay off. Snatch x1. 65, 75, 85, 95, 95, 95, 95, 95, 95, 95 (several fails in there)… Read more »
When I started I had such poor shoulder/thoracic mobility I couldn’t even do 1 OHS with an empty bb, let alone do some full snatches. It’s a long process but totally worth it. Good decision, keep at it and it will pay off. Great job man!
Thanks Joe! Much appreciated. Hard to struggle on them when i have gotten pretty comfortable with some other relatively complex movements. As much as it was a little frustrating it felt good to put the time in. Thanks for commenting.
Just thinking how much I enjoyed reading Nathan’s post/question to everyone about fitness goals and the all the subsequent responses. There have been a lot of new people join the community lately and I enjoy knowing a little bit about you all so I am not just reading a post of your workout. Just those things that make it more human. For example – I know Chad is recovering from an arm/hand injury and when I see him out cleaning me with one arm it is pretty cool and fun to cheer for him or that Candy is just over… Read more »
Ryan, thanks for bringing this up. I too really enjoyed reading those responses. They definitely got me thinking in the right direction – and it was super motivating to hear from different folks what gets and keeps them fired up. There are some really great motivational examples in this group!
Agreed. Thanks for starting the movement.
Right now I’m 30 years old and never felt better. About 5 years ago I finished studying guitar at the Dutch Royal Conservatory and I was living a life of performing weekly, but also drinking and smoking daily and in the end of the day, I wasn’t happy. I felt no motivation, I was low in energy and felt I wasn’t going anywhere with my life (quarterlife crisis if you will, haha). That’s when I decided to start working out again, since I’d been very active with snowboarding, basketball and judo in my teens/early twenties, I knew that would be… Read more »
Inspiring story Steven!
Your workout numbers make it pretty clear that you are finding success in getting fit!
I’m 30 and live in Montana with my husband (Mason – he’s here too), three daughters (9/7/5), three dogs and two cats. I coach volleyball and play several nights a week on a good week. We’d been eyeballing CrossFit for so long (basically since it started) but had all the life/small towns no gym/have to lose the weight first excuses until we decided to just start last year. Made great progress but didn’t do much oly lifting and I still have a bum and diastasis recti. Decided to leave our gym a few weeks ago, invest in some equipment and… Read more »
Great to have you and your honey in the group! Thanks for sharing.
PS – you must have played volleyball over the years because it’s clear you have some leg strength. Nice DLs today.
Haha thank you! I’m like a human T-Rex. Huge strong legs and short weak arms.
I’m 27, live in London. I didnt touch sports apart from the occasional soccer, until 19 years old, when i rowed competitively for 2 years before injuring myself. Basically it was a double day program and my muscle outgrew my bones/ligaments. We also weren’t screened for movement quality in the weight room. I took 3 years off, flicking between men’s health programmes and eating poorly. I then ruptured my ankle ligaments playing soccer, and found crossfit in searching for a new programme. I recall my first workout was Barbara. Aside from 6 months in a box outside of London where… Read more »
I’m 33, live in uruguay but originally from venezuela; I used to be the fat guy who just yucked at the idea of doing anything phisical, I had a period on my mid 20s in which I did some bodybuilding but it was mostly to pickup girls (yeah, i was THAT guy ??♂️??♂️). Found Crossfit a couple of years ago after moving away from my home country and fell madly in love with the sport, I’ve come to appreciate how to expect the unexpected in each training session. My main goal as a crossfit athlete has been to take full… Read more »
Cockroaches and box jumps, huh. I hear that. Spiders can make me teleport and man makers are about the only thing I really get anxious about. I have a ton of weaknesses but the movements aren’t intimidating like man makers.
I’m 35, a mother of 3. (7, 5, 2) one boy and two girls. Live in amazinf Alaska. Married to my high school sweetheart. Wasn’t into sports much in high school except recreational soccer. Started exercising for reals 2nd year of college because it needed to happen. 5-6 days a week. No excuses. Started with the Body For Life program, which included circuit training and running. Became really intersested in distance running about 9 years ago and started doing 5 days of running and 1 day of weights. Upped my milage to around 30 – 40 miles a week and… Read more »
Sorry for the book!
Don’t apologize. That was a great read and it’s fun to hear your story.
Thanx Ryan…this was awesome to read about everyone! You know me…I love this community and I try very hard to stay on top of whats going on with everyone. It gets hard…especially this time of year with the weather being nice and more things to do. But on days like today when I have extra time I enjoy going back and reading everyones posts that I have missed throughout the week. When I take a rest day I usually don’t read posts…it messes with my head as to why I’m resting and not doing the wod..something I’m working hard to… Read more »
A. 280/300/320/340/360/340 (4)
B. Moving next week so had to take down my rig ? thus the modification.
15-12-9
DL 200 (bw 160)
Burpees
Push-ups
6:43. DL and PU UB, burpees rather slow as always
Good luck with the move!
Where are you moving, MROD?
Moving back to Houston, TX for work. Looking forward to it but not the move. Will likely have a bunch of hotel / globo gym WoDs in my near future.
Good luck with the move. Garage gym workouts in Houston during the summer sound divine. You can almost swim your 400m runs.
My 11yo (Matt) and I hit this one together. It was dueling deadlifts in the garage for a bit. I’ll post it on Instagram later probably.
A. Me: Dropped the percentages today and eased in slowly. Didn’t go above 85%.
185/205/225/235/255/205
Matt: DL 5×5: 40/50/60/70/80
B. Me: 15-12-9 DL (165)-pullup-pushup (6:34)
Matt: 12-9-6 DL (40)-KB row (25)-pushup (2:57)
Yesterday’s
A. Snatch up to 85kg/185#
Today’s
A. Deadlift 5×125 4×135 3×145 2×155 2×165 5x155kg
B. As RX
BW: 80kg DL’s: 100kg/225#
3:08
Have a great weekend everyone!
Killed it!
Park WOD (staying in OBX for next 3 days):
4 rounds:
3 Strict bar muscle ups with band plus negative
50m run
10 high box jumps
25m run
40 DU
100m run
20 wallball shots to 10 ft
50m run
2 10 sec L sit holds
25m run
29:11
Lots of respect for you guys that deal with ? percent humidity 24/7
OBX?
Looks like a great WOD and a fun change up.
I’ll be getting creative with my fitness “routine” the next couple days! 🙂
Fun times!
Hotel WOD #5
“Loredo” 6rds:
24 air squats
24 push-ups
24 lunges
400m
– 23:39, a long way from PR time but I’ll take it for a Friday morning!
Great time! One of my favourites
That one looks like so much fun! Nice work
A.
Kg
105/ 112,5/ 120/ 127,5/ 135/ 127.5 x 5
B.
Bw 75 kg
DL 100KG
6.30.