Workout of the Day
A.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
B.
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
C.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
Made-up on 10 May since Tuesday’s are my travel/rest days.
A. Will do later
B.
8:50 RX
T2B got a little sloppy but no repped myself if I didn’t touch the bar
Tried to chase You boys with sub 8- but couldn’t dig deep enough.
A. 8kg KBs, single band, 6 pull-ups. Had a solid minute to spare each round.
B. 12# WB, 15:34. Wallballs in 3×5, T2B all singles (gotta figure out how to link these).
C. Done.
Complete with 35 (never done exercise) and 6 band pull ups
Subbed t2b and done in 16:20
And done
Forgot how much crossfit kicks my butt and your programming is awesome. Love the mix of strength and cardio. At 286 lbs, cardio is my weak point
A. Complete with 40lb db.
B. 12:03 subbed k2e For t2b. Still very hard!
C. Complete
4 out of 5 movements today are major weaknesses for me (wall balls are ok), so it was a really fulfilling day for me.
A: Done with 50# DB and 8 Strict Pullups
B: 13:15 (50# thrusters, T2B, burpees)
C: Done
A. Done with 45# DBs and 8 strict pull ups
B. 11:19, 14# wall balls, my grip was so smoked from A which made TTB suffer and they are already a weakness!
C. Done
A. Done with 35# DBs and 6x ring pull-ups
B. 10:14 Rx
C. Done
A. 80# First set, 70# remainder. 8 Pull-ups each time.
B. 6:49. Subbed 15 Abmat sit-ups for T2B because gym was packed.
Nice work Josh!
Just got back into crossfit after a 1 1/2 yr break. I missed it. Thanks for the great workouts. Following you in cleveland, oh. As a police officer, these really help me stay in shape and have more endurance than the bad guys. Thanks
Welcome Bill!!! Keep coming back and posting up scores. We have a pretty decent community here.
i can do rx @ 20lb wallballs. However I don’t have the ball/space to do WB. I am going to sub thrusters for it. What do you guys think would be an appropriate weight to equal a 20# wallball shot.
55+# maybe? Probably a good starting point.
Now, I have done this as a sub too…. Kettle bell wall ball
https://www.youtube.com/watch?v=bl9uUn5zH2I
A. Done with 75#DBs heaviest I have; 8 reps each set pull-ups
B. 9:30
C. Complete
Nice work Bz!! 75# is awesome!
A.
25 kg DB for lunges + 6 strict mixed-grip pull-ups with band
B.
9:44 with 9 kg wall ball and K2E
C.
done
Nice work Kimmi!
Joan
Strength: lots of back work DL/barbell row/ dumbell row/ strict pullups…. All to compensate the Smolov cycle squat and bench
B. 7:17 destroyed….felt like a fran wod…first 3 rds UB then turned into crap
Odette
Did pullups not lunges since she is squatting 3x a week….pullups all done with purple band, she is able to do 10 in a row, so time for the black band now…woo hoo!!!
B. First time for her using 14lb ball, and hanging leg raises with no assistance…..she felt it lol 13:29….love how she is improving
Nice work Joan! That time is flying. WB were good for me, T2B killed me.
PR Stars for Odette!
I felt that acid in my mouth, is been a while since I felt that way….I looked at the wod and I was like ” oh a nice paced wod”, I got this…NOT!!!!!!
LOL classic mistake….
Did yesterday’s workouts.
A. HCDL at 205
B. 85 hpc 10hrpu
C. Done
Nice work Abby!
Thanks
A. done
B. 7.27
C. done
Also did some weightlifting..
Killed it Kechagiasl! That is moving.
A. 44# KB. Did workout at 6am this morning and didn’t know to go heavy.
Pull ups with green band
B. 11:07. Did all wall balls unbroken all 5 rounds. Did first round Rx but then had to do knees toe knows the next 4 rounds. I was gettin my feet almost up to the bar during these rounds. I am getting a lot better with my grip strength.
C. Completed.
Nice work Brian! With time T2B will be yours!
A. Didn’t get the note about going heavy until now. Whoops. Treated it as more of a warm up. Used 15# DB on each side. Got 6 strict PU with red band each round.
B. 13:54 (16#WB; TTB were singles; burpees done to parallettes). Was just not feeling it today, and it was super hot in my garage. Time to break out the box fans!
C. Done
Nice work with the 16# ball! Why do garages have to be so hot!
A. 50# DB and 8 mixed grip.
B. 6:33 Rx (20# WB).
C. Done, added in some skill work with HS and a bunch of PVC snatch drills.
Nice job man! Glad I could help (even if it was by accident)!
Nice work Andy!!! Killed that WOD! Have to admit, kinda jealous…
You beat Jeremy!!!! What?????? Nice push bro…shit you beat me too!!!! NICE!!!!!
Note on today’s program: GO HEAVY WITH THE LUNGES! In the past month, we’ve prescribed 32/24kg on walking lunges for the same rep range – you should be able to go significantly heavier doing alternating reverse lunges. I would love to see someone push 100# today.
I bet Mike will do!
If only I had 100# dumbells… 🙂 Would a front rack barbell with 200# on it count?
OOOOOPS! Wish I saw this one earlier!!
A. #55 lbs dumbbells. My glutes are going to be hurting tomorrow!!!
B. 8:43 Rx. T2B were the limiting factor. I was down to singles in round 5…
C. tonight I hope. Time was short this morning.
That’s insane!!!!! Nice work on that bad boy!
BEAST!
See you tomorrow?
Possible. Lets hope so.
8:43?! I want to be you when I grow up.
Thanks Justin, but really Jon, Andy, and Joan are the beasts today. Those are the ones we need to aspire to.
Still good time!!!!