Strength
Build to a heavy single Front Squat, attempting a PR if able.
WOD
Level 1
- On the 1st minute do 1 Ring Row and 1 Push-up with Hands on a Box.
- On the 2nd minute do 2 Ring Rows and 2 Push-ups with Hands on a Box.
- On the 3rd minute do 3 Ring Rows and 3 Push-ups with Hands on a Box.
- … repeat until time runs out in the minute.
Level 2
- On the 1st minute do 2 Pull-ups and 2 Push-ups.
- On the 2nd minute do 4 Pull-ups and 4 Push-ups.
- On the 3rd minute do 6 Pull-ups and 6 Push-ups.
- … repeat until time runs out in the minute.
Cool-down
Overhead Squat with a PVC for 50 reps, slowly and with perfect form.
FS: 145 (12# PR!)
WOD: 10 + 17 = 77 total reps
Congratulations on your new PR!
FS: 185, fail on 205
WOD: 2, 4, 6, 6 = 36 total reps, strict C2B pullups
FS 121(PR!)
WOD
6 + 10 box PUps
Congratulations. I would have liked to have been there.
Thanks Al! Maybe see you tomorrow!
FS: 199
WOD: 14+30= 142 reps
FS: 185
WOD: 8 + 8
Front squat: 245
WOD:
Finished 5 complete rounds; ran out of time with 2 push-ups to go on the 6th.
82 total reps.
I think 245 was a PR on front squat.
FS: 134×2 (new pr +19) failed at 145
WOD: 10 + 10 pull ups (70 total reps)
235
16+15
FS: 199#
WOD: 4 + 15, blue band
FS: 120# (PR by 15# I think!)
WOD: 12+12, 84 total reps
FS: 275# a2a, WOD: to round of 14 with 12 pullups (c2b)
@home w girls w germs —
Wod: finished the round w 10 reps & then had nothing left in me. Scale – doing pull-ups from standing position
No good rack for heavy FS but worked on form w some sets @85#
Worked on overhead squats w broomstick 🙂
forgot to add to my post below YOU have been your hubby’s inspiration recently for your work on pull-ups:)
FS: 255
WOD: 20 pullups + 4 pushups
WOW!
FS- 147#
WOD-16 + 2
235#
8 full rounds + 13 reps
FS: 164 (PR) major brain fart, thought I had 140ish on the bar, and then tried to jump to 182 (F) due to some other math issues oops :); probably could have made 177
WOD: 16 + 11
thanks for introducing me to the belt Elizabeth!
your 182 attempt was my fault, sorry!! So many misunderstandings with calculations!!! But I’m happy it helped you PR 😀
love my 4:45 peeps!! todays bonding question of the day was to name someone in our crossfit community who has inspired you recently… answers ranged from Jon Forneys knowledge of technique , Lauren Connors long distance running, Chris Garay’s friendly email reminder to get your butt back in the gym, Joyce’s youth and drive, our nutrition challenge winners, Erin K’s motivation to workout with a broken foot, and quite a few shout outs to Thomas for his superman strength in Cville Strength classes!!
WHO HAS INSPIRED YOU RECENTLY????
LOVE this!
awwwwww yeah!
FS: 155 (could have gone heavier)
WOD: 16+13… think some of us may have scored this a little differently today… so 7 full rounds + 29 reps…
FS: 205 pr
WOD level 1.5: Did the 1,2,3 rep scheme and failed on 9 pullups (strict pullups)
FS: 195#
WOD: 12 + 19 = 103 reps
FS-205 pr but needs serious work
WOD- completed the round of 16 + 8 pull-ups in the round of 18.
FS: Goblet squat (25#)
WOD: Completed round of 12 + 8 pushups (ring rows sub’d for pu’s)
FS: 145
WOD: completed round 8
115 FS; Round of 12 and 14 rr
245# FS, PR
Round of 12 and 14 PU