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August 12, 2013 – Competition

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

C.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

D.
For Max Calories:
5 Minutes of AirDyne

  • Andres Castro

    If we don’t have an Airdyne for part D. What Is a good substitution?

    • Cj Martin

      Rowing on a Concept 2

      • Andres Castro

        Thanks

    • Frank Nguyen

      Same… Rower?

  • Steven cf Antwerpen

    A:
    worked up to 80 kg
    B:
    3sets of 3x 85 kg
    C:
    5sets of 5x 90 kg
    D:
    no airdyne used concept 2 rower ;-)
    105 cal

  • Phil Trojanowski

    A. Done W/Rxd %. Finished @155

    B. finished at 95%

    C. 170×4 170×5 170×4 175×4 175×4.

    D. 110 cals on rower

  • zach

    A.each weight for three mins:135,155,165,185,200 was catching weight high but was faster under the bar today bottom position felt good
    B.245
    C.260×4 for five sets
    D.no calorie counter got the old school airdyne hit 2.04 miles. Hoped on right after squats.

  • Andreas Lindberg

    A. Up to 110kg.
    B. 110kg
    C. 4×5 @ 105kg. Awful.
    D. 138 kcal (1555m)

  • Scott Abston

    A. 95,95,95,115,115,115,135,135,135,155,155,155,175,175,175. Missed several throughout, just couldn’t balance in the bottom for some reason

    B. Did OHS instead of pulls. 3 x 145, 2 x 165, 1 x 175, 3 x 165, 2 x 185, 1 x 205

    C. 215,215,215,215,215 all 4 reps

    D. 101 calories 5 min. Rowing

    Thx

  • Pau de Prado

    A) 60×3, 70×3, 80×3, 85, 85, 90, 90, 100, 105 lbs

    B) 3 sets @ 110lbs

    C) FS 5 sets @ 140 x5 (last 2 reps always ugly :S )

    D) 80 cals ROWER

  • Kyle McDermid (Canada East)

    A) Muscle snatch practice
    B) Skip
    C) 85# x3x5 First time front squatting in 6 weeks, knee’s feeling better.
    D) 102

  • Chase H.

    A. 115/140/160/180/190 I hate snatching felt like garbage today.
    B. 215#
    C. 225/245/265/275×2 hard to keep oxygen to my head at this cadence, any pointers?
    D. 112 Cals, No AD today so we rowed

  • Fabian

    A. 95,115,135,155,175
    B. 175,185,185
    C. 5*5*220
    D. Rower:1515m, 125cal

  • Ara Leon

    My First Invictus Competition Training
    A. 35, 45, 50, 55, 55
    B. 70, 70, 70
    C. 5*5 (75, 95, 95, 95, 95)
    D. Rower 64 cal

  • Connor Duddy

    A. 115/135/155/175/195# no misses felt really good here

    B. 3×185#

    C. 5×5@230#. Quads on fire!

    D. 119 calories. First time doing a workout on an airdyne. Wasn’t sure how to gauge it. Definitely have more in the tank

  • Noah Morford

    Hang snatch emom 15 min
    115,140,165,175,185,190,195

    Snatch hi pull
    3x 205,215,220

    Fsquats @41×1
    225×4
    275×4
    285×4
    285×5
    290×4

    Shit got hard…

    Rowed 5 min 1:45 pace.. No air dyne

  • Blake Bastian

    A. 135×3, 160×3, 185×3(1 miss), 205×2, 215, 225×3(1 miss)
    B. 250
    C. 5 sets of regular front squats- 275×5, 295×5, 315×5, 335×4, 355×2
    D. row- 112 calories

  • Carlos Quiros

    A. 95-105-120-140-150 (1)

    B. Skipped; Time

    C. 235 X 4 (4 Sets; Time)

    D. Subbed 5 Minutes of Doubles: 253 DU
    *No Rower OR Airdyne* :( .

    • Carlos Quiros

      Afternoon WOD: 3:00 pm

      A. 10 Minutes of HS Walking

      B. 3 Rounds For Time & Max Reps
      *3 Minutes Rest Between Rounds*

      400M Run
      Max Muscle Ups

      Run: 1:23-1:23-1:27
      MU: 9 6 7

  • Brian Willbur

    A. 85×3, 105×3, 120×3, 135×3 (missed 2nd attempt), 145×3 (missed 1st attempt).
    B. 160
    C. 195×4 (5 sets)
    D. Airdyne – 188 calories

    • Brian Willbur

      Beginning to think that the computer on the Airdyne is not calculating the calories correctly… First minute pace was around 90 RPM then kept it around 78-80 RPM until the last minute where I turned it up again.

      • Bryan St. Andrews

        Brian, I suspect you are right as I doubt most games athletes could even approach 188. (150 is a fantastic score and getting 300 in 10 minutes is reserved for the most elite of the elite competitive exercisers, haha) I would pay to see that be done… the aftermath would be colossal!!!!

      • Sam Smith

        Ya I think your AD is off a bit. My RPM was just shy of you and I only got 120. But hey, maybe you did get 188!!

  • Joey Konieczny

    First time posting and pumped to join the sea of Green! I’m joining with the rest of the folks at Crossfit RX in Atlanta, GA. Hello everyone!

    A. 95-215 (missed the last one)
    B. 225
    C. 225/255/265/275/285×5 (failed #5 on final set)
    D. bike chain came off – 1.5k row.

    • Cj Martin

      Welcome to the community Joey! Solid effort today…and way to ride the chain off the Dyne. That keeps happening to ours too, so you’re in good company.

  • Walter Bergakker

    A.
    110,135,160,180,190
    B.
    195
    C.
    195 for all five sets
    D.
    88 cal on concept 2 rower.

  • Mange

    A:
    50 50 50 kg
    60 60 60 kg
    70 70 70 kg
    80(f) 75 75(f) kg
    75 75 75 kg

    B:
    85kg
    90kg
    90kg

    C: 105kg

    D: 107 on Concept 2 rower
    (1404m)

  • Kyle Boyer

    A. Complete off power snatch #s 225#. Did all hang power. Last 3 reps at 195#
    B. 225, 235, 245
    C. Kept it light all sets at 185
    D. 150 cal.

  • robert sax

    a) 105-115-145-155-170 one miss

    b) done at 175

    c) 5×4 tempo @235

    d) 115 cal

  • robert sax

    concept 2

  • Summer Brant

    A)55/70/80/90/100

    B) Done @ 103lbs

    C) 130lbs

    D) 92calories(5min Row)

  • http://www.northernspirit.se/blogs/patricia-strenius/ Patricia Strenius

    A) 35’3-40’3-45’3-47,5’6kg. I can´t sit fast! Thats an issue!
    B. 50-55-60kg
    C) 80-85-85-85-85’5kg
    D) 91kcal c2 rowing

  • Olivier Thibert

    A) 110-130-150-170-185, felt good!

    B)@200

    C)@235
    5-5-5-4-4 that was hard, the bottom pause was killing me!

    D)row 106 cal

  • Sterling Brown

    A. Completed based on 215#, ended @ 185
    B. Done at 205#
    C. 215×5, 215×4 the remaining sets
    D. 101 Cal row

  • Ab Zia

    Till 80kg after that a lot of fails need to step my game up!!! Snatch pull 80/82,5/85 kg fr squat all done with 107.5 kg felt good today almost had all sets x5 third one i got 4 d max cal row 106 extra work paused squats 3 sec from 107.5 till 145 kg all singles doing some extra work going on a long vacation thursday

  • Tristan

    A. 50kg. 60kg stayed with this rest of sets

    B. 90kg

    C. 120kg

    D air 118 cal

  • Nicke Holmberg

    A. Up to 45kg.
    B. 60kg
    C. 5×5 @ 65kg.
    D. 100 kcal

  • Garth Cooke (CFNO)

    A)115,115,115
    140,140,140
    165,165,165
    175,f,175
    185pwr,pwr,F
    B)200,225,225
    C)305*4,305*4,305*4,305*5crossed arms at 3rd rep,305*5
    D)141 cal on airdyne

  • CS

    a. 80.95.110.120.130
    b. 130.135.140
    c. 160 x 4
    d. 80 cal row

  • Gareth Norton Buxton

    a. 105.125.145.165/75.180/185
    b. 135
    c. 205
    **1st day at it.. feeling good, need to push the numbers on assist lifts

  • Emil Christensen

    Started with 3 rounds of 3 MU, 40 DU and 15 T2B. Not for time.

    a: Done with a 80 kg max squat snatch

    b: Done with 90 kg
    c: will do tomorrow
    d: Did saturday’s conditioning: 4:20,4:20, 5:22, 5:36, 5:50 – felt good overall.

  • Erin McKee

    A. 3x30kg (66#), 3x35kg (77#), 3×42.5kg (93.5#), 3×47.5kg (104.5#), 3x50kg (110#)
    B. 57.5kg (126#)
    C. 5 sets 5×62.5kg (137.5#) (+4.2%)
    D: 88 cal on the rower (Damper set at 8, 1300m)

  • Brandon Rogers NW

    A. based off 150lbs
    1-3 @ 75,
    4-6 @ 90lb
    7-9 @ 105lbs
    10-12 @ 115lbs
    13 @ 125,
    14-15 @ 130lbs

    B. 145lbs
    C. 215lbs
    1 – 5rep
    2 – 4 rep
    3 – 5 rep
    4 – 5 rep
    5 – 4 rep

    Tried to focus on Tempo and stopped when form was deteriorating.

    D. No time. Will hit a met con or run later.

  • Dan Thomas

    A. Based off 80kg
    1 to 3 50kg
    4 to 6 60 kg
    7 to 9 65kg
    10 12 70 kg
    13 15 75 kg

    B. 80kg
    C. 44444 100kg
    D. 98 cals air dyne

  • Niko Vandevoorde

    A. 115/135/155/175/185
    B. -
    C. 225 first set/ 265 all other sets. Still hard, but getting used to the tempo.
    D. Airdyne broke, 100cals on the C2 rower.

  • Hector Clandestino

    Based of 175lbs

    A. 85, 115, 145, 155
    B. 155, 165, 165
    C. 185, 190 (4) (Last Weight Used Was 175lbs)
    D. 92 cal Rower (Damper set at 6)

  • Karen Loftis

    A.
    65×3
    75×3
    85×2/90×1
    95×2/100×1
    100×1/105×2
    B. All at 110

    C.
    160×3 failed 4th
    160×3 failed 4th
    160×4
    160×4
    160×3 failed 4th

    D. 87 cal row for 5mins.

  • tony j

    A. Really worked some technique here saying my snatch is a mess as of lately never went over 145
    B. 185 all sets
    C 235×4, 245×4 for 2 sets, 255×4, 265×2 failed 3 rep waited a few hit two more reps
    D. Airdyne 160 cal

    • Chris Jeffers

      Nice job on the AirDyne! As bad as my 106 felt, I can only imagine how 160 felt afterwards. ha

  • Mike LeJeune

    First day following the program. Awesome stuff!
    A. 110, 130, 150, 170 (failed 2nd one, hit 1 and 3), 180
    B. 185, 195, 195
    C. 195×5, 205×5, 215×5, 225×4, 225×4 (lower back not feeling great today)
    D. 100 Cals Concept 2

  • Tyler Goerlitz

    95
    100
    120
    130
    135

    150 for all three sets.

    195×4 for all 5 sets

    I don’t have air dyne or c2 so I did 2 400m runs 1 rest
    1:43 1:44

  • Erik – Stockholm

    A1. 30kg
    A2. 36,5 kg
    A3. 42,5 kg
    A4. 48 kg
    A5. 55,5 kg
    B. 60 kg
    C. 63 kg
    D. 98 Cal Row (Damper: 7, I usually go with 6)

  • http://www.unbroken.no/ Christer Idland

    Have been back on the program for a few weeks now, and figured I’d start posting here as it’s still some time to we get going with the individual program ^^

    A
    50,60,70,80,85 kg
    No misses, up until 80 kg was a high power snatch, last set somewhere in between a power and a squat.

    B
    Done at 85 kg.

    C
    5 reps @ 120 kg then 4 set of 4 reps @ 120 kg. Tough!

    D
    On the C2 rower: 127 cal (1510 meter)

  • Krista Pell

    A. Up to 105lbs. 5am + me + snatch don’t normally bring PRs :(
    B. At 135lbs
    C. At 155lbs…went well
    D. 78 calories

  • Joe Blaylock

    A: 45-80kg (no misses)

    B: 80-85-90kg

    C:
    100 x 5
    100 x 5
    105 x 5
    105 x 5
    110 x 4

    D: 110 cals
    Well this needs work!

  • Ali Jones

    A. Up to 105#
    B. 105
    C. 130×5, 130×5, 130×2(slid off shoulders, reracked did 2 more), 130×4, 130×3 F4th
    D. 81…just couldn’t connect and get any power today

  • Zak Carchedi

    A) 125×3 150×3 170×3 185,190,195,200,205fx3 205 had to get it once
    B)245
    C)245
    D) 101on airdyne
    my quads felt my forearms after the open C&J, T2B Chipper in open

  • patskinner

    A. complete based off of 200. last single at 175. felt great today.
    B. 175.185,195
    C. 210,220, 230×4, 230×4, 230×4.
    D. 144 cals. pleased with this. walked away so I know with a bit better middle piece this score could be improved.

    So pumped to see the Airdyne used on here. What a great tool.

  • Apollo

    A. 115×3,135×3,155×3,160,170,170,175,180,185 snatches are starting to come back around
    B. @205
    C.@235 killin my right knee
    D. 108 felt like I pedaled my little heart out and got nowhere haha

  • Lōz

    A. Up to 135lbs. Failed 14th rep. Tight shoulders today.

    B. 135-145-155 Up to my chin every time.

    C. 5x5x195 up 10lbs from last week.

    D. 115 cals. Wow to the people getting 140+.

  • Andy

    A. Up to 145
    B.based on 155
    C. All at 155
    D. All at 195

  • Steve

    A. Completed based on 195.
    B. completed at 175.
    C. Completed at 195.
    D. 113 cal on c2 rower

  • Elin

    A: 30-35-42,5-47,5-50
    B: 57,5kg
    C: 62,5kg
    D: 112 cal

  • titus

    Only had time for c and d

    C: 4×195,5×195,4×195(fingers slipped off bar),5×195

    D. 115calories on rower

  • http://www.crossfitparamount.com/ Christopher Douglas (NW)

    A. worked up to 215
    B. 235 for all Pulls
    C. 245
    D. No Airdyne

  • Adam

    A. 110 – 110 – 135 – 155 – 165 (tied PR for squat snatch) (also got yelled at by an old lady for dropping)

    B. 165 x 3
    C. maxed at 185

    D. 102 calories on the rower (no airdyn)

    First day back from an 8 day road trip. Definitely felt it on part D

  • Chris (CF Charlottesville)

    A. 1-3@40, 4-6@48, 7-9@56, 10-12@60, 13-15@65 kg
    B. 68, 72, 76 kg
    C. 5, 4, 4, 4, 4 reps
    D. Instead of the Airdyne, I did “Annie” with my box. 6:46

  • http://YouTube.com/CodyVellaTraining Cody Vella

    So I haven’t been following the competition training for quite awhile and want to get back to it. What do you recommend I do Coach? Backtrack or start fresh on the present day? Thanks in advance!

    • Cj Martin

      Start tomorrow. Stay current. It’ll take you a couple of weeks to adjust and get your numbers, but you’ll be much better off doing so in the long run.

  • Paulb

    A: 95/115/135/145/155/165
    B: @ 175
    C:155/185/185/195: X 5 reps. Last set 205 X 4 reps
    D: 109 cals Concept 2

  • Brittany Schofer

    A) 15 min EMOM: hang snatch x 1
    Set 1-3: 50% – 35kg
    Set 4-6: 60% – 42kg

    Set 7-9: 70% – 50kg
    Set 10-12: 80% – 56kg
    Set 13-15: 85% – 60kg

    B) 3 sets: Snatch high pull x 1.1.1
    60kg – 63kg – 66kg

    C) 5 sets: Front Squat x 4 @41×1
    125 – 155- 175- 195 – 205x 2 reps

    D) 5 min Airdyne

    *did it but do not know the calories. old time airdyne

  • Henry

    Other stuff, preparing for a comp

    C) 5 sets, 5 reps @ 225#

  • Elissa

    A. 65/75/85/95/100
    B. 110/115/120
    C. 125 x 4 – 5 – 4 – 4 – 4
    D. 68 cals on air dyne

  • Brandon Hunkus

    A) 15 min EMOM: hang snatch x 1
    Set 1-3: 50% – 125
    Set 4-6: 60% – 150
    Set 7-9: 70% – 175
    Set 10-12: 80% – 185
    Set 13-15: 85% – 200-205-210

    B) 3 sets: Snatch high pull x 1.1.1
    225-235-245

    C) 5 sets: Front Squat x 5 @41X1
    All at 230

    D) 5 min Row – 108 cals

  • Litsa Olsson

    A.65/75/85/95/105
    B. 105/115/120
    C. Skipped, injured knee at Ryan Moody Explosive seminar yesterday Need to heal
    D. 75

  • David Schroeder

    A) 1-3@ 110, 4-6@ 135, 7-9@ 160, 10-12@ 175, 13-15@ 190

    B) @ 215

    C) 4 reps each set @ 215

    D) 156 Calories

  • Andrew Woolfe

    A. 110/130/150/165/180
    B. 205
    C. 215
    D. 95

  • Karl

    A.
    40/50/55/60/65/70kg

    B.
    80kg

    C.
    85kg

    D.
    92cal

  • Richard Madrid

    A) Hang Snatch 85×1, 95×2, 105×2, 110×1, 115×2, 125×2, 130×1, 135×2, 145×1, 150×1

    B) snatch high pull @155

    C) front squat 245x5x4

    D) amrap cals on rower in 5mins: 85

    Need to work on cardio conditioning instead of bacardio conditioning :D

  • Chad Leckie

    A. Done based off 200. Felt great
    B. Done at 185
    C. 5×5 at 225. Getting much more comfortable here and felt much better than last week
    D. 121

  • Taylor Flynn

    A. 80, 95, 115, 125, 130# (3 min at each weight)
    B. 135# for all
    C. 125# – stayed light again to work on form
    D. 98 cals on airdyne

    Ugh! Those 2 cals hurt my feelings!! Couldn’t walk after part D!

  • Will Peddie

    A. 3×130, 3×155, 3×180, 3×198, 208, 220, 220
    B. 220, 250, 250
    C. 240: 5, 5, 5, 5, 5
    D. 118

    6’5″, 256#

  • Chris Jeffers

    A. EMOM for 15 Minutes:
    Hang Snatch x 1 rep
    105×3
    125×3
    145×3
    155×2,165×1
    175×2,175(miss) 5# Hang Snatch PR!

    B. SHP x 1.1.1
    175,195,195

    C. Front Squat @ 41X1
    235×5,x5,x4,245×4,x3+1(racked then did one more)
    *No belt, felt so much better than both days last week

    Friday’s Front Squats
    225×5,x4,210×5,x5

    D. 106 calories
    *Wow, underestimated this one. Goal was 150. Haha

    E. Cooldown
    Easy 1k Row

  • Procharged Mopar

    A. 95-165#
    B. 185
    C. 185
    D 95cal AD

  • K_NorCal

    1st day back after a week long vacation….Happy be back in the gym!

    A. 55-90#
    B. 95#
    C. 135, 165, 175, 185, 185 all 4 reps @41×1
    D. 79 Cals on Concept 2

  • Peter Vishion

    A. 95, 120, 140, 165, 165
    B. @195
    C. 195, 205, 205, 215, 215
    D. No AirDyne Did max 5-min burpees = 95

  • Jeff Hajner (south central)

    A) 125/155/175/195/215

    B) 215

    C) 240 x 5

    D) 100 cals

  • Alan Eberstein

    A.
    105×3
    125×3
    150×3
    175×3
    185×1
    195×2

    B. 215×3 sets

    C.
    235×5
    245×5
    255×5
    265×4

    D. 104 cals

    • Alan Eberstein

      calories on the concept 2

  • Kevin McKibben

    A.
    105×3
    125×3
    145×3
    165×3
    185×2 (f)3

    B.
    185
    195
    205

    C.
    225×5
    235×5
    245×5
    245×4 (f)5

    D.
    108 Cal Row

  • Powertrip

    A) Worked up to 61kg.

    B) All at 62kg

    C) 3 sets at 80kg, 2 sets at 85kg. Kept it at a weight where I could still get decent explosion.

    D) 93 calories, damper 8 (rower)

  • Leah W

    A. 3 x 60#
    3 x 70#
    3 x 80#
    2 @ 85#, 1 @ 90#
    1 @ 90#, 2 @ 95#

    B. 110#

    C. 5×5 @ 135# (based off 185)

    D. 64 cal on AD. This was my first time doing the AD…I definitely underestimated how hard it would be. Def looking forward to improving on this!

  • Samuel David

    A. 135×3, 155×3, 175×3, 195×3, 215×3 no misses
    B. 235 all sets, dropped from top and reset
    C. 265. 4 sets of 5 1 set of 4
    D. 110 cals rower

  • Mika Ingley

    a. Got up to 245 missed behind. Getting easier, but a pause at the hang made it hard.
    B. used 235/245/245
    C. 100k for all 5 sets. Did 102k on the last set. Big weakness
    D. 107 on rower, wish we had a working airdyne to do this on! Saw one on Craigslist 4 days ago for 70$ you guys gonna get the assault bikes?

  • Joshua Pester

    A: 40,50,60,65,70 No misses which is a change lol

    B: Used 80kg

    C: 85kg

    D: 98 Cal on Erg. Should have had at least 100. I was rowing on Meters so I could get a better judgement on how fast (slow) I was rowing because I can’t really calculate Calories. Probably could have pushed a little harder if I saw how close I was.

  • Leah Williams

    A) (1-3) 25k, (4-6) 30k, (7-10) 35k (F1x), (11-14) 40k (F1x), (15) 45k (F)

    B) 45k

    C) 60k, 61k, 62k, 63k, 64k

    D) 62 cal

  • Sam Smith

    Hang Power Snatches OTM- 145,165,175,185,195(1 miss, PRs)
    Snatch high pull- 3×205
    (I find this super hard to pull up to my clavicle/sternum at 95-100% of my max. Does anyone else feel the same way??)

    AD- 120 cals (wanted 150, but that went out the window at the 2:45 mark. Tried doing a interval method recommended by Robert macdonald (gym jones) 15 sec hard (500-600 watts) 15 sec medium (300-400 watts) it was working but I couldn’t hold it. I hope to see more AD work!!!

  • R. Le (NW)

    A. Sn: …145, 148(f)

    B. Sn Hi Pull: 155, 160, 160

    C. Tempo FS: 5×4: 230

    D. For Max Cals Row: 101 cals/1371m. So spent.

  • Jim Resha

    A. 75,95,105,120,130 feeling much better
    B.. 145,160,160
    C. 165
    D. 103 cal on c2rower

  • Bryan babbitt

    Pre workout: build to heavy fs: 307 pr
    Muscle snatch: built to 165

    A) based off 235, started at 115, built to 200
    B) all at 235
    C) 195 for all 5 sets of 5
    D) 126 calories on an erg

  • http://www.progressivehealth.com/ Brad Chase

    A) 95, 105, 115, 135, 155
    B) 185
    C) 195 (did 185 last week). Bows were droppin a little at the bottom of my squat.

    D) 120cal on C2

  • http://www.youtube.com/crossfitbrent Brent Maier (42/6’2″/205)

    A:
    1) 120#
    2) 145#
    3) 170#
    4) 195#
    5) 205#
    B: Subbed banded speed drills
    C: 245, 245, 245, 255, 265# – All set of 5, solid reps, strict tempo
    D: 157 cals – rough

  • Ben Dziwulski

    Male/23/5’9″/178

    A. Based off 225
    B. 205/205/205
    C. 225 sets were x5/x5/x4/x4/x4
    D. 101 on airdyne. Poor performance- never Airdyne

  • Lindsay Vaughan

    A. 85/85/85/95/95/95/115/115/115/125/125/125/130/135/135

    B. 3 sets @ 150

    C. No belt today and also had 6 days off on vacation… So no excuses but it was a rough squat day.
    140/140/140 (F) last squat/135/135
    Did 135 last week and really struggled with it today

    D. No access to Air Dyne so row instead
    89 calories on setting 9.5

  • Roque Corona

    A.
    1-3 @ 60 lbs
    4-6 @ 75
    7-9 @ 85
    10-12 @ 90,90,95
    13-15 @ 95, 100, 105

    B.
    105, 110, 115

    C.
    170 @ 5 reps
    170 @ 5 reps
    170 @ 4 reps
    175, 175 @ 4 reps

    D. Drag factor 130-135. 62 calories.

  • Craig DeMattia

    A. 95, 105, 125, 140, 150
    B. 170
    C. 185. Rough.
    D. 74

  • Guest

    A. 80/95/115/120/130#
    B. 140
    C. 145/145/155
    D. 84 kcal row (no airdyne)

    It’s been a few weeks since I really picked up a barbell, felt a little slow today, but looking forward to getting back to it! Only got to 3 sets of squats due to a new member inquiry.

  • Kathryn Plummer

    A. 65, 80, 90, 100, 110

    B. All sets at 125

    C. 2×4 @ 140
    1×5 @ 140 (noticed form going down the drain)
    2×4 @ 140

    D. No Airdyne so did it on Rower and got 78 cal

  • Maryam

    A. 53×3, 63×3, 80×3, 93×3 w/ 2F, 98×3 w/ 3F. With total 5 fails took 19 minutes.
    What’s the recommendation when I miss a rep in a EMOM set?
    B. 3×3 @ 98
    C. 4×5 @ 130
    D. 64 Cal

  • Adrian Mejia

    A. 105#-125#-145#-165#-175#

    B.195#

    C. 235#

    D. No Airdyne or Rower…

  • Kyle Flanders

    A.
    135,155,175,195,205

    B.
    Done @ 225#

    C.
    All sets at 240# up 6%

    D.
    131 Calories

  • Veronica Bocanegra

    A &B- worked up to 115#
    C- 150#
    D-Skipped (will make it up tomorrow)

  • Tyler Tocco

    A) 135 – 145 – 155 – 185 – 195 ( lost track of %’s but maintained good form )
    B) 225 – 235 – 245
    C) 185 – 205 – 225 – 205 – 215 ( bad tempo pace @225 )
    D) Rower – 113cal 1440 meter

  • Andres Castro

    A.
    80-100-115-130-140

    B. 150-150-150

    C.
    185-195-205-215-225

    D.
    Worked out in the garage, don’t have an Airdyne or rower.

  • Lil Ricky

    A. Worked up to 95kg. Pr lol
    B. 95 kg
    C. 120kg
    D. 103cal :(

  • Will Brindza

    A. Up to 205 no misses
    B. 225
    C. 225
    D. Max Cal on Rower 99

  • Bryan St. Andrews

    A. 95-185#’s
    B. 195/195/195
    C. 5 sets of 4 @ 200… felt better than last week
    D. 140 even… was on pace until 3:20 to get 150+ then crashed for :45

  • Karen McCadam

    A.
    80/95/115/125/135
    B.
    155 x 3 x 3
    C.
    130
    D.
    81 Cal (AD)

  • Jonathan Mexico

    A.
    95, 95, 95, 115, 115, 115, 135, 135, 135, 155, 155(F), 155, 160, 160(f), 160(f).
    Not a great snatch day. Oh well next time :)

    B.
    180, 180, 180.

    C.
    185 for all sets. I swear this is chinese torture.

    D.

    on rower instead no AD. 100 calories.

  • Cheryl Creasey (NW)

    A. 60/70/80/90/100(1f)
    B. Three sets @ 110
    C. 132×4, the rest 132×5
    D. 72. Should have pushed it more.

  • Mark Buskas (NW)

    A. 1-3: 105#
    4-6: 125#
    7-9: 145#
    10-12: 155#/160/165
    13-15: 165f/170/175f

    B. 175#/ 185/ 200

    C. 265# x4 all sets

    D. 123 Calories on Airdyne

  • Tobin

    A.
    1-3@105
    4-6@125
    7-9@145
    10-12@165
    13-15@175

    B. 175/185/185

    C. All 5@175 x5

    D. 112 calories

  • emily kramer

    A) 70/85/100/110/120
    B) 120/120/120
    C) 150 x4
    D) 86 cal on the rower

  • Matthew Brainard

    A. 110-110-110-130-130-130-150-150-150-160-165-170-175-185-185 *all felt easy
    B. 185-195-205
    C. 215-215-215-215-215
    *all 5s, stayed tight w tempo
    D. 106 cal (concept 2 rower)

  • Noah

    A.
    135×3
    155×3
    185×3
    205×3
    215×1
    225×1
    240×1

    B. 225 all sets

    C. 260×5, 265×5 for next 4 sets

    D. 123 calories
    Pretty fun!

  • Eric Gleason

    A. 80, 95, 110, 125, 130
    B. Done at 135#
    C. All sets were 195 x 4
    D. Old school Airdyne doesn’t do calories. 1.85 miles

  • Nick Martindale (NW)

    A. 115#-185#
    B. 215#
    C. 225#x5x5
    D. 93. We just got a brand new airdyne last week. Still trying to figure out some sort of pace on that damn thing.

  • Matt Murphy

    A. 100×3, 120×3, 140×3 (1 miss out front), 150×3 (1 miss), 160×3 (1 miss)
    B. 175-185-185
    C. 185×5, 205×5, 215x4x3 (previous weight was 205)
    D. gonna try this at the base gym later this week

  • http://www.crossfitgymproject.be/ Thijs Moonen

    A. 40kg/40kg/40kg – 50kg/50kg/50kg – 56kg/56kg/56kg – 60kg – 62,5kg f forward / 62,5kg f backward / 62,6 kg – 65kg – 67,5kg fail backward
    In the end I did not have any speed under the bar

    B. 68kg / 70kg / 70kg
    because of previous speed loss, I focussed on speed !

    C. all with 75kg

    Hard, but do able

    D. 101 cal Row
    Glutes, hammies and biceps on Fire, gave it ;y best effort, rowed 1371m total tried to have my split at 1:42-1:45

  • http://www.AllAroundJoe.com/ Joe Bauer

    A. 115, 135, 155, 175, 190
    B. 205
    C. 265×4, 265×4, 265×4, 265×4, 265×5 – 6% increase
    D. 5 mins rowing – 112 calories

  • Trydal

    A. 40, 45, 50, 55, 60 (kg)
    B. 60-65 kg
    C. 70 kg x 4 on all sets. – 7 % increase
    D. Pass. Got the flu. Taking it a little bit easy.

  • Kevin Cherrick

    Workout of the Day
    A.
    Every minute, on the minute, for 15 minutes:
    Hang Snatch x 1 rep
    (Perform from mid-thigh; and make the most of your reps here, pull the barbell
    off the floor as if you were going to snatch it, pause for a moment at
    mid-thigh, and then snatch from there.)
    *Sets 1-3 – 50% of 1-RM Snatch. 125
    *Sets 4-6 – 60%. 145
    *Sets 7-9 – 70%. 165
    *Sets 10-12 – 75-80%. 195
    *Sets 13-15 – 80-85%. 205. All makes
    B.
    Three sets of:
    Snatch High Pull x 1.1.1 @ 85-95%
    (rest 5-10 seconds between singles)
    Rest 2 minutes

    All at 205
    C.
    Five sets of:
    Front Squat x 4-5 reps @ 41X1
    (MUST move up in weight from last week by 4-6%)
    Rest 3 min

    255×5, 265×5, 275×3, 265x 4, 260 x4 last rep if last two sets real ugly. Back rounding, knees caving.

  • Brent 43 y/o, 185

    Done on Tue. 8-13
    A. Done off 175. Felt good but did miss the last rep but reset and got it.
    B. Done at 155
    C. Done at 225 up from 210. got all except 5th rep of 4th set. elbows dropped. This has been great work for holding the front rack position. Tempo is rough.
    D. subbed a Short metcon that CF Marion did. 15-10-5 squat snatch(115) and CTB pull ups. time – 7:08.

  • Isaac

    A. *Sets 1-3 – 50% of 1-RM Snatch. 135
    *Sets 4-6 – 60%. 135
    *Sets 7-9 – 70%. 145
    *Sets 10-12 – 75-80%. 165
    *Sets 13-15 – 80-85%. 185 Missed several reps.

    B. Three sets of:
    Snatch High Pull x 1.1.1 @ 82% of 185

    C. 225 lbs increase of 6%. Felt much better than last week.
    D. Did Annie: 5:53 tripped up several times on DU’s which is unusual.

  • Zach (Socal)

    A) 100-125-140-155-170

    B) Complete at 185

    C) 265 x 5 x 5

    D) Did fran with my gym instead. 2:47. :25 off my PR. Unbroken but just wasn’t in a hurry

  • Peter Grodziak

    A. off of 205, worked up to 175 for last 2 sets
    b. 185
    C. 185, 195, 205, 205, 205. starting to feel better than last week, which were awful

    D. 138

  • Paulo

    A. Worked off 215#, ending at 180#. No misses. Feeling better.

    B. Worked from 185#-195#.

    C. 4×4. X2 @215# (+4%), x2 @220# (+6%). Ran out of time for last set, class time.

    D. Did a casual 5 min run on hilly terrain. No rower or airdyne available.

  • Evan Linney

    A. 15 min EMOM of:
    -Hang Snatch x 1 rep
    105, 105, 105, 125, 125, 145(power), 145, 145, 155, 165, 175, 185, 195(f), 195(f)

    B. Three sets of:
    -Snatch High Pull x 1.1.1
    *rest 2 minutes
    185, 195, 205

    C. Started the first set of front squats and just wasn’t having it today… Did some light back squats instead:
    -245×5
    -295×5
    -315×2

    D. Deadlift:
    -155×5
    -265×5
    -315×4
    -375×3
    -405×2
    -435×1
    -465×1
    -500×1(f)
    -495×1(f)

    E. For calories:
    -5 minutes of stationary bike (Level 5 resistance out of 12)

    65 calories… Not sure how similar this is to an air dyne but it works!

  • Josh M

    A.) 40kg/50/60/65/70-felt really good.

    B.) 80kg

    C.) 75 kg

    D.) Done on the erg- 120 calories

  • Joe Silvestri

    A. worked up to 175. had one miss at 155.

    B. all sets at 225

    C. all sets at 245

    D. 136 cal

  • Brian Maier

    A) Worked up to 165….felt light
    B) all sets @ 225
    C) 195,205,215,225,235
    D) 155 cals

  • HB

    A
    100,120,135,145,155

    B.
    165,175,185

    C.
    210 ALL SETS

    D.
    (100 calories) Don’t have air dyne so rowed for calories

  • Curt Manning CanWest

    Did this on tues.

    A- 1-3 120/125/130
    4-6 145/150/150
    7-9 165/170/170
    10-12 185f/185/190
    13-15 195f/200/205

    B- 1.1.1. Snatch pulls x3
    All @235#

    C- 50 C2B
    75 KBS 7:58
    100 DU

    Will do FSQUATS tomorrow am with jerks and ring dip work.

  • Tim Pell (CrossFit AI Calgary)

    A. Up to 175
    B. 195
    C. 215
    D. 104 cal row

  • Chris Jones

    A. Up to 165
    B. 205
    C. 215
    D. 98 cal

  • Nicholas Sholley

    A. Worked up to 125 lbs. Working on technique and shoulder mobility after a muscle up mishap. I’m being careful before I get back in things.

    B. Done.

    C. Front squat done at 185 for 3×5

    D. Calorie measurement didn’t work. Rode hard for 5 minutes for 0 calories! What a bust.

  • Sairs

    A. 28, 33, 39, 44, 46
    B. 45
    D. 53kg
    E. Rower- 86 cals

  • Pat

    A. 3x 115, 3×135, 6×160, 3×170
    B. 200
    C. 245×4
    D. 111 cal on rower.

  • Sean Lamb

    A. 85-105-125-135-145
    B. 175
    C. 185
    D. 106 cal on rower

  • Mitch O’Reilly

    A. 42.5/50/60/68/72

    B. All at 72

    C. 3 sets @ 72.5 @ 5 reps. 2 sets @ 75 @ 4 reps

    D. 112 calories

  • Leya Moore

    A. 63, 73, 83, 98, 103lbs
    B. 113lbs
    C. All sets at 153lbs
    D. 87 cal row

  • Vince D’Orazi

    A: 95, 105, 125, 135, 145 (f 14th min)
    B: all at 165
    C: all at 195
    D: subbed sled pulls at 180# (no air dyne)

  • Dave Rempel

    A: 95Lbx3-115×3-125×3-135×2&140-140/150/155
    B: 155Lb-165-175
    C: all at 225Lb
    D: 88 Cal on Airodyne