A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips
Rest 60 seconds between sets

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Bryan
Bryan
February 8, 2018 2:18 am

A. Bryan (floor press vs. bench) – 120#, 130#, 135#, 140# all x 6 reps; 45 sec unbroken all sets.
B. Bryan (unbroken ring dips) – 5, 3, 3, 3, 2.

Jason Jardine
Jason Jardine
December 15, 2017 7:13 pm

A. 125×6,135×6,145×6,160×5

B. 7,6,4,4,3 (ring dips)
That was WAY HARDER than I thought it was going to be!

David Franco
David Franco
December 15, 2017 11:18 am

A. 185lbx5/185×5/195×3/185×5
B. Stationary dips with suspended bars. 5/2/1/1/0. Pitiful.

Carl Eitzen
Carl Eitzen
December 15, 2017 8:18 am

A.
BP: (155/175/190/200)5, 205×4
Side planks :45
B. 15/3, 15/2, 12/6, 10/11×2
Rd 1-2 3rd
Rd 3-5 24″ box triceps dips

MROD
MROD
December 15, 2017 7:30 am

A. 185×6, 185×6, 195×6, 195×6
B. Ring dips 17, 8, 3, 1, 2, SAD!

Janelle Hudgin Winston
Janelle Hudgin Winston
December 14, 2017 8:14 pm

Had two unexpected Days off which always messes with my mind. I did Tuesday’s because I tweaked my shoulder on the ring dip WOD last week and it’s still bugging me. A. Also got caught up talking to people so I forgot this was every 2 min until I was going to start round 6 oops. 85, 105, 115, 105, 115, 120, 105, 115, F 120. I need a lot of work on the jerk. It doesn’t feel good or stable. I think next time, I’ll go to a PVC and just jerk the heck out of it till I… Read more »

Britt J
Britt J
December 14, 2017 7:10 pm

A. Floor press we don’t have a bench yet
105-6/115-6/120-5/120-5
45 sec bilateral all rds

B.
Burpees 15/15/15/15/14
Box dips 5/2/2/0/0

Chad Evans
Chad Evans
December 14, 2017 7:07 pm

A. Floor Press
4 x 4-5
225×5, 245×5, 265×5, 270×4

B. Rx/strict ring dips
12,12,7,5,5

Joey Maltais
Joey Maltais
December 15, 2017 4:57 am
Reply to  Chad Evans

Amazing work all around man

Nathan
Nathan
December 20, 2017 5:19 am
Reply to  Chad Evans

234 in 6 mins even for airdyne is far out. Strong work!

Chad Evans
Chad Evans
December 20, 2017 7:04 am
Reply to  Nathan

Thanks buddy! Haven’t seen you post in a bit. Where you been?

Joey Maltais
Joey Maltais
December 14, 2017 5:18 pm

A. Bench press 6x 135#-145-155- 4×165
All side planks done x1min per side, got spicy
B. Total: 18 strict ring dips UB
Time to complete burpees: 36s-37-38-38-39
Dips: 7-3-3-3-2
C. 80 AB cal for time: 6:31
… thanks for giving me the idea Teddy! I need to cycle my energy better on this thing, felt more efficient during the second half. Maybe this will help make my legs be more usable tomorrow? I hope I don’t drop the soap
Have a great night everyone! Will be back saturday am

Eric Hayes
Eric Hayes
December 14, 2017 4:28 pm

A. All at 4 reps. 205, 215, 225, 235.
B. Burpees killed me. 3, 4, 4, 1, 3
C. 3×5 of db inc press w/ 65, 75, 80lb DBs

Barefoot Squatter
Barefoot Squatter
December 14, 2017 7:57 pm
Reply to  Eric Hayes

Impressive u did part c of db presses

Will S
Will S
December 14, 2017 3:15 pm

A day behind
A.
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.
Three rounds for time of:
40 Double-Unders
30 Alternating Reverse Lunges with KBs/DBs
20 V-Ups

A. did Front squats up to 165 3×5
Ready for light back squats again since the fron squat form is pretty good now

B. 8:40 with 20# dumbells. Double unders went well today so happy with the time.

Philippe Barraud
Philippe Barraud
December 14, 2017 2:47 pm

Bench at 205 6 4 4 3
All plank 45s
B did 15 burpee r1 and 2
12 burpee r3 4 5
Between 5 and 8 rep per rnd

Mike W.
Mike W.
December 14, 2017 12:49 pm

A: x6 each @ 150

Took it easy today.

B: DNA

Barefoot Squatter
Barefoot Squatter
December 14, 2017 12:21 pm

A- x6 each 155, 165, 165, 165
(my shoulders thanked me)
45 sec per side
B- 8, 3, 2, 2, 2
Not sure the last rep of 4th and 5th would’ve qualified… And that was kipping, or what i call that body convulsion to get up there… still don’t know how Chris went strict… kudos

Eric Hayes
Eric Hayes
December 14, 2017 4:31 pm

Nice use of body convulsion! That’s how my burpees felt

thelonghorn
thelonghorn
December 14, 2017 6:13 pm
Reply to  Eric Hayes

My legs felt like dead weight coming up every time on the burpees!

Barefoot Squatter
Barefoot Squatter
December 14, 2017 7:45 pm
Reply to  thelonghorn

Yes, heavy legs on the jump but my abs felt every bit of those v ups and side planks when i had to get to my feet

Barefoot Squatter
Barefoot Squatter
December 14, 2017 7:59 pm
Reply to  Eric Hayes

Haha actually wish i could see a video of my dips… or maybe best not to

Mike Slagle
Mike Slagle
December 14, 2017 11:39 am

I missed yesterday and was limited on time at lunch today.
A. Yesterday back squats: 205×5, 225×5, 225×5, 235×5, 255×5
Followed by bench press 185×4 all sets
Side plank.

I was hoping to get in one of the wods but ran out of time. I’ll try to get one of them in later tonight.

Teddy
Teddy
December 14, 2017 11:34 am

Day behind:

A. Back Squat: 275/285/295/305/315 x 5 reps each set

B. Three Rounds:
— 40 Double Unders
— 30 Alternating Reverse Lunges (50 lb DBs)
— 20 V-ups

Rx: 8’55”

jorge gonzalez
jorge gonzalez
December 14, 2017 4:03 pm
Reply to  Teddy

dude those are beast numbers on the back squat

Joey Maltais
Joey Maltais
December 14, 2017 5:21 pm
Reply to  Teddy

Nice work M. powerlifter

thelonghorn
thelonghorn
December 14, 2017 5:53 pm
Reply to  Teddy

Bro… a little disappointed not to see 400

Teddy
Teddy
December 14, 2017 10:43 pm
Reply to  thelonghorn

I’m still dying about your 95 lb comment.

Nathan
Nathan
December 14, 2017 8:30 am

A. 6 reps each: 205, 225, 235, 245
1 minute holds each side. My left side plank tires quicker than my right…any ideas here?
B. 16, 10, 8, 5, 5 arms were toast by the time I got to dips

Did this with G. First time she’s ever done BB bench… Proud of her trying all these new strength movements.

thelonghorn
thelonghorn
December 14, 2017 6:11 pm
Reply to  Nathan

Didn’t look like your arms were toast!

Britt J
Britt J
December 14, 2017 6:29 pm
Reply to  Nathan

Do you have low back pain or have u in the past? Sometimes QL turns off with injury

Nathan
Nathan
December 14, 2017 6:46 pm
Reply to  Britt J

I was having lower back tightness a few weeks ago…following one of those crazy wods where you run a 400 and then do 10 x 225 DL for several rounds…think i may have done something serious? It hasn’t bothered me recently.

Britt J
Britt J
December 14, 2017 8:46 pm
Reply to  Nathan

Not serious. When the mutifidi go into spasm ( which happens with a lot of back injuries especially when lifting is involved) the QL goes into spam but it tends to stays in spasm making it hard to plank… try foam rolling and lacrosse ball to the quadratus lumborum.

https://www.youtube.com/watch?v=Patd6G2_Ph8

You can rotate your body so more of your side is on the roller and slower rolls/holds. try that follow by 20 full bridges and re try your plank position ( NOT FOR A LONG HOLD)

Teddy
Teddy
December 14, 2017 10:45 pm
Reply to  Nathan

Britt is legit Nathan, she helped me big time when I hurt my knee last year. Thank you @brittanyjansen:disqus !

Chris M.
Chris M.
December 14, 2017 6:53 am

A1. Bench Press: 6 x 195, 6 x 205, 5 x 215, 3 x 225
A2. Side Plank: 60s/side (across)
B. As Rx (w/ strict ring dips): 6, 4, 3, 3, 2
… spent and sore from yesterday.

Barefoot Squatter
Barefoot Squatter
December 14, 2017 12:18 pm
Reply to  Chris M.

Man, you and your strict ring dips / pull ups… double bonus points on that today

jorge gonzalez
jorge gonzalez
December 14, 2017 4:43 am

EMOM 20’:
1. 14 alt kb snatch 20 kg
2. 6 burpees box jump overs 24”
3. 10 wallballs 9 kgs
4. 20 DUs

Bring on the sweat angelscomment image

Teddy
Teddy
December 14, 2017 11:34 am
Reply to  jorge gonzalez

Kind of looks like a scorpion to be honest.

jorge gonzalez
jorge gonzalez
December 14, 2017 11:59 am
Reply to  Teddy

“Sweaty artistry” and other hobbies of a crossfitter

thelonghorn
thelonghorn
December 14, 2017 4:18 am

Shoulder still doesn’t like B.B. bench.
A. Push-up/pull-up combo with a bunch of variations of the two exercises. Essentially 16 sets of push/pull. All reps strict.
174 Push-ups, 90 pull-ups

B. Did as max reps burpees in 60s
21/19/19/20/20

C. Easy 1000m row

James Dalton
James Dalton
December 14, 2017 4:57 am
Reply to  thelonghorn

So much volume in A and B! Great work

Barefoot Squatter
Barefoot Squatter
December 14, 2017 5:37 am
Reply to  James Dalton

Yea, no kidding, that’s a lot… great modification to suit the shoulders though

thelonghorn
thelonghorn
December 14, 2017 5:48 am
Reply to  James Dalton

What I did in part A used to be an old go-to workout for me when I was short on time. It’s basically P90x chest & back modified a little. 2 sets of the following for max reps with minimal rest:
Std push-up/wide grip pull-up
Narrow push-up/rev grip pull-up
Wide push-up/ std pull-up
Decline push-up/ Wide pull-up
Diamond push-up/ rev grip pull-up
Plyo push-up/ std pull-up

James Dalton
James Dalton
December 14, 2017 5:50 am
Reply to  thelonghorn

What a grind!

thelonghorn
thelonghorn
December 14, 2017 5:53 am
Reply to  James Dalton

I knew I had to get moving quickly or yesterday’s leg fatigue would get the best of me!

Joey Maltais
Joey Maltais
December 14, 2017 9:25 am
Reply to  thelonghorn

Crapload of work but it does sound like fun! Nice mod

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