A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps
Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.
B.
Three rounds for time of:
60 Double-Unders
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)
Had to hustle tonight so I didn’t go heavy.
A: 185/195/205/215/225
B: 90 SUs and 80lb thrusters
9:21
A. 165, 175, 185, 195, 205 – 10lb PR
B. 9:
Great PR and solid B!
Thanks Joey! I was excited about the 2RM. I had a friend spot me, which always makes you feel a bit more comfortable. 🙂
As I’m working on my weightlifting I’m doing just the metcon I’m back this week for long I’ve not do crossfit like seriously
Metcon: 9:56 rx i did wbs @20lbs instead of thrusters
I got surprise by the first time in a wod I did 50 du ub
A. Back squat doubles up to 325. Not close to a PR but It’s better than sleeping on the couch like the I wanted.
B. 3 rounds: 60 double unders, 15 thrusters #95, 10 BBJO
8:59
Ahh sleeping! My favorite! Great job and super fast B.
A – 280, 290, 300, 310, 315 (matches 2-RM)
I think my incremental loads tired me out, cuz I was really feeling it by 310… prob should’ve done 280, 295, 310 and hopefully 320… ah well, next time
B – done with 120 singles – 9:57
Nice job!!
Solid day, nice work
I forgot to post this morning.
A. Up to 305 (pr). I failed an attempt at 315 in the last set.
B. No idea on time. I got interrupted during the second round. It was slow though. Today was more of a struggle.
C. 6 min plank
Congrats on your PR Mike! More gainz
Congrats!! Nice work!
Nice Mike!!!
A. 295,315,335,345,350 no misses.
B. 9:06 RX. Seriously who’s the sick person that keeps adding burpee box jump overs. Ugh.
Haha, yea man, burpees are always over something and Rx DBs are always 55#
Just when I master burpees they do this to me. Lol
A. 255/295/305/315/315
B. Rx 23:34 shocked bc yesterday I couldn’t string more than 4DUs together. Today groups of 4-13 DUs at a time. Glad I didn’t scale this one!!!!
Congrats, I’m reading this with DU envy – great job earning ur way to these DU clusters, UB is right around the corner, I’m sure
Congrats on the improvement Jay!
A: 275
295
315
325
330
B: 7:46 RX. Not my fastest effort. Got horrible sleep and stressed out. Good luck my fit friends.
I think i’m scared to see you @ 100% if 7:46 Rx wasn’t your fastest effort
This guy. Lol
Haha agreed, that’s a great time!
A. Back Squat up to 2x140kg/310#.
Today was not a PR day, so I focused on clean reps and did not push past 95%. Current 2RM is 150kg. The 2x140kg felt super solid.
B. As RX 8:03
Lungs, ouch.
Looks like u more than made up for it on B, great job – not that 140kg x 2 is slacking
back from vacation….
A.) up 2 X 190
B.) This felt slow today. Still getting back into the swing. 12:04 with 75 lb thursters done at 8/7. . RX on the BBJO. DU’s were 30/30. Too much rest in between exercises.
Quite a welcome back present today for u
Anika
A. 175/185/195/205/205
B. 9:53
Very nice!
A. Back squat double up to 325# not sure if that’s a PR. If it isn’t it’s pretty damn close.
B 9:25 Rx.
Tripped 3 times on DU which is not like me. 60 should be UB!
Thrusters UB
Bbj just grinded through
Yes Jeff…325 should be a 2 rep PR!! Congrats! Nice work on B, basically going UB is CRAZY!
I concur
Well done!!!
A. Back Squat x 2 E3M for 15 min
145#, 155, 165, 175, 180×1
***My original plan was to go from 175 to 177, but 175 felt good so I tried 180…no go on the second rep…re-racked…still no go. It’s all good…this matches my current 1 and 2 rep max from January…so I’m happy.
B. 3 RFT – RX – 10:50
60 DU (4 misses / 3 misses / 3 misses) just didn’t play well today
15 Thrusters @ 65# (10/5, 5/5/5, 8/7)
10 BBJO (steady UB)
C. Sit Up Tabata – 125 (stolen from @disqus_ur8znJU3mm:disqus)
Shame on you for trying to make TLH look like he’s bad at sit ups! Solid day Candy
Not my intention at all…but it was my intention to make me feel good about my workout….after missing 180 and then B being so darn tough I needed to do something that I knew I could excel at…CORE/AB WORK! Always nice to end on a positive note!
Haha well done Candy!
A. Back Squat (OT3M)
2 x 315, 325, 335, 345, 355 (PR)
B. 3 RFT: of 60 DU / 15 – 95# Thrusters / 10 – Push-ups / 10 – 24″ BJO
8:10
… steady grid – good times.
Serious weight!
Congrats on the PR and SUPER FAST on B Chris!
Awesome Chris! 355 for a double is legit.
Congrats on that amazing PR
Daaaaang, nice job!!!!!
Would have loved to have done today’s workout, but had to get it in early this morning and so I did our local box WOD:
17-min AMRAP
— 3 RMU
— 4 Squat Cleans (165)
— 3 Power Jerks (165)
Scaled (135): 8 rounds — wanted a hundred but you win some you lose some.
This counts as a big win!!
Great work Teddy…but I really wanted to see that you squatted 500# for a double!! 😉
100 will be in reach next time
Maybe u need to aim for something more realistic first… like 90 rounds…
Did BS yesterday so:
A. OT3M for 12 (4sets)
BSSx 12 ea leg w/53# KBs immediately followed by 20 push-ups
Wanted to make sure I stayed slow and steady to not aggravate my nerve.
B. 20 min EMOM
1- 30 DUs
2- 10 DB thrusters (35#)
3- 10 BBJO
4- k2e in plank for 30s
C. Tabata sit-ups – 103.
For some reason I think BSS aggravate every nerve in my body….Nice work TLH!!
BSS define aggravating!!
Ive found if I go for higher reps with a single KB rather than heavy DBs it’s still devastating but not life threatening!
Did you just call 53# kbs light for BSS you monster? Hah I’ve noticed a difference too on KB vs DB but on lunges…similar pattern. Weight distribution must be playing a role. Looks like a super fun EMOM you did today!
I usually use DB’s because I would have to use my adjustable KB and it’s long so it would touch the floor if I kept that arm straight…maybe time to invest in another 16KG KB…….
SO MANY SITUPS.
Ha, I never do them and my annual fitness test is coming up in two weeks so it’s time to practice ?
BS and BSS on back to back days? Geez!!!
Good morning, everybody…
A.275/295/315/325. 10# PR. didn’t want to look a gift horse in the mouth, so stopped there.
B. 10:28 RX; 2:46/3:42/4:00; had about 7 or 8 trips on doubles (4 in round 1), thrusters we’re UB, 5/5/5, 3/3/3/3/3, slow and steady on bbjo. should have broken thrusters in round 1. they blew me up.
Most importantly, thank you to all the active military, police, fire, other first responders. For those who lost their lives (including civilians) 17 years ago today, we won’t forget.
Well said Chris.. and great work today, congrats on the PR.
Thanks. Got your message yesterday. Snatches are a problem for too. I am really bad at them.
Congrats on the PR Chris! Thanx for the advice on the thrusters…my original thought was to try to go UB…but maybe not such a smart approach…quick breaks may be the key!
Thanks, Candy!
Solid PR Chris!! Hard work and consistency is paying off
Congrats, awesome job
A. 2x 215#-220-225-230-235 (PR)
B. 8:22 Rx (15 then 9/6). Thrusters felt more manageable than ever
Immediately followed by 10min AB (5 min slow, 5min slow/moderate)
Good day peoples!
As if B wasn’t enough… I like the AB work!
That’s what I thought…funny how it hurts like hell but then we need/want/and do MORE!
I collapsed on the floor for 1s then got right back up and just had to do something, the hurt was real lol… so hopped on the AB and just rolled with it, took it pretty easy. Felt much better after
Congrats TG(PR)KJ!! 8:22 is going to be tough to beat…but I’m going to give it my best shot!!
You crushed it today. Great job!
(Anika)
Damn Joey! B was so hard, your time is super impressive. Way to go:-)
Thanks Anika! You crushed it today, super strong… nice work
Helluva day, great job as always
Thanks mister barefoot
Nice Joey!!!
A. Finished at 127.5kg, had failed the second rep on this the set before, stripped the bar, re-racked and hit the double. Super pleased – a 12.5kg increase on my 1rm from January.
B. 8.16, round times 2.19 2.44 3.13, thrusters 8+7, 3 breaks in double unders. It hurt!
Dang I shouldve looked at your time more closely before going in haha! Good race once again and congrats on A
Muahaha! Yes great race, looks like you attacked it hard at the start. Looks like your strength gainz are paying off on those thrusters
Hah yeah well I got 2:17 round 1 then I’m not quite sure, it was about 3:00 for rds 2-3 I believe. Gainz for all of us yes!! But you’re definitely driving the #gainz train
You young kids crack me up…I cant wait to see what you are all doing in 10+ years…definitely going to be CRUSHING it!!
Congrats on the PR James! Great push on B!
Thanks Candy – just saw your post, great effort on the squats!
Huge increase!
Very kind, thanks! I’m sure you’ll see big gains too once your back is up to speed
Great day all around. Congrats on the pr!
Thanks Mike, had to give the lift another go for everyone on the blog 😀
Solid day James. Congrats!
Thanks Chris, didn’t feel great this morning but got it done!
Way to push thru and hit that double