Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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Aaron Lesher
Aaron Lesher
January 9, 2015 6:21 pm

A: 135×3/185×3/205×2/225×2/245×2/255×2 (-10# off my 2RM FS … felt pretty good about this)

B. 1:1 rest since I’m a loner – 17 reps and 67 reps. Can’t cycle the cleans with my ankle quite yet. Getting closer.

C. 10/arm @ 45# … swole!

Noah Timpano
Noah Timpano
January 8, 2015 9:32 pm

3x: 185, 205, 225, 235, 245
2x: 265

1:1 work/rest ratio
6 rounds + 2
5 rounds

10x: 65, 75, 75

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Michele Vieux
January 9, 2015 9:35 am
Reply to  Noah Timpano

Great job, Noah! You crushed Part B!

Trine Petersen
Trine Petersen
January 8, 2015 8:21 pm

A:
100×3, 110×3, 115×3, 120×3, 125×3, 130×2.
B1:
5rds each +6reps @75#.
B2:
Lost count of rounds.
C:
Done with 35# dumbbell.

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Michele Vieux
January 9, 2015 9:34 am
Reply to  Trine Petersen

Great job in pushing the weight today, Trine!

Jason Rahm
Jason Rahm
January 8, 2015 7:38 pm

M, 33, 226#
A. 3 reps @ 185 to 225 in 10lb increments, then 235×2
B. No partner, turned into 5 min EMOM.
1st part done at 115lb (clean/push jerk)
2nd part done @ 25# to 10′
C. 12 @ 44lb KB

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Michele Vieux
January 8, 2015 7:56 pm
Reply to  Jason Rahm

Great work, Jason! Perfect way to tackle part B.

Kico
Kico
January 8, 2015 4:03 pm

A. 185×3, 195×3, 205×3, 215×3, 225×3, 235×3
B. Used 45# dumbbells (wrist). Probably should have gone with 55#. 49 reps with Jon.
135 wall balls also with Jon. All unbroken.
C. 24kg kettlebell. sets of 10.

I’m really enjoying this new programming!

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Michele Vieux
January 8, 2015 4:07 pm
Reply to  Kico

Great job, Kico! Always good to find out you’re stronger than you thought. 🙂

Andy M.
Andy M.
January 8, 2015 1:11 pm

A. FS 3 x 185-195-205-205-215-205
B. E2MOM for 10: 3-position Clean + Push Jerk at 145-155-165-175-185
then
5:00 of :30 max reps WB (20#/14ft) / :30 rest
15-14-13-13-13 = 68

C. DB Rows 3 x 12 each at 65-70-75

Was still wicked sore from Monday’s squats and WB. Wasn’t looking forward to more squats and WB, but actually felt much better afterwards.

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Michele Vieux
January 8, 2015 4:06 pm
Reply to  Andy M.

Yay squats! I hope you like them. 🙂 There’s more to come! Awesome job on the workout and pushing yourself even when you were sore!

Dubon
Dubon
January 8, 2015 11:48 am

Just starting back training after complete shoulder rebuild and another shoulder issues.

A- 80,90,100,110,120,130kg doubles all ok
B- on own so did every 20 sec for 5 mins 5 power clean at 60kg
Then emom 5 mins 15 wall balls all unbroken all ok.
C- 10 reps each arm at 30kg dumbell.

Today felt good and no issues.

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Michele Vieux
January 8, 2015 4:05 pm
Reply to  Dubon

Great job! Welcome back to training! Are you limited in any way with the shoulder?

Dubon
Dubon
January 8, 2015 9:41 pm
Reply to  Michele Vieux

Yes for the minute in avoiding hanging from bar and anything overhead. Current issue I think is impingement in other shoulder than the one I had surgery on stemming from thoracic-rot cuff running down arm.

Prochargedmopar
Prochargedmopar
January 8, 2015 10:43 am

Sub’d Cheerleaders and Barbell rows

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Michele Vieux
January 8, 2015 11:39 am

What are cheerleaders?

Prochargedmopar
Prochargedmopar
January 8, 2015 1:44 pm
Reply to  Michele Vieux

Behind the neck thrusters. Can be done with either snatch or clean grip. @ the top I look like Im in a cheerleader pose. Im doing those to help with my ovethead pos. strength/conditioning. Learned the name back in 05 a short while after getting into crossfit. 🙂 Guys were dogging CF on a board and called them that. lol

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Michele Vieux
January 8, 2015 4:05 pm

Ohhh that makes sense!

Seth Conner
Seth Conner
January 8, 2015 10:26 am

A. Metcon: 4rds
15 push-ups
25 flutter kicks
30 sit-ups
40 air squats
B. Frontsquats: 185,200,210,220,240,250,265 x3 still having issues with front rack
C. No partner so just worked Rxd 40 reps
D. No partner Rxd 130 reps

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Michele Vieux
January 8, 2015 11:39 am
Reply to  Seth Conner

Hi Seth. Great job today! For parts C & D, did you do a 1:1 work:rest internal? That is a great way to tackle a partner workout if you’re partnerless.

Seth Conner
Seth Conner
January 9, 2015 5:14 am
Reply to  Michele Vieux

Yes I did sets of 5 and rest for about as long as it took me to complete 5
On the WBs I did sets of 20 and rest as long as I thought it took

Scott
Scott
January 8, 2015 8:43 am

A. 4 x 3 @ 225,245,265,285, 2 x 2 @ 305, 315
B. No partner so I used 1:1 work:rest
Part 1 – 5 Rds + 5 Rest
part 2 – 5 Rds + 4 Rest
C. 3 x 10 @ 60

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Michele Vieux
January 8, 2015 11:38 am
Reply to  Scott

Great job, Scott!

Jason Ng
Jason Ng
January 8, 2015 8:08 am

A. 185, 225,275,295,315,315 all for 3..form started to compromise so tried to focus on better form on the last set instead of going up
B- 10 rounds plus with my Ryan.
C- 6 rounds plus 7 with Ryan.

Conditioning still really a weakness so hopefully I get that back soon!!!

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Admin
Michele Vieux
January 8, 2015 8:19 am
Reply to  Jason Ng

Nice work, Jason. Yeah, conditioning always feels terrible the first week or so back at it. Keep up the consistency so you can get past that phase quickly!

Cj Martin
Admin
Cj Martin
January 8, 2015 9:43 am
Reply to  Jason Ng

Jason…why don’t we see you anymore? Hope you’re doing well buddy.

Jason Ng
Jason Ng
January 8, 2015 11:51 am
Reply to  Cj Martin

@ CJ Martin…I am at Pt. Loma…6 am class now! I’m back!

Cj Martin
Admin
Cj Martin
January 9, 2015 4:16 pm
Reply to  Jason Ng

This is fantastic news!!! Look forward to catching up with you some morning soon!

Mark
Mark
January 8, 2015 6:02 am

44m 6′ 165lb
I tried to warm up and do today’s workout but, I only got in 3 sets of front squat. I got to 175×2 and ended up cutting the workout short, it was only 12 degrees in my garage and I couldn’t keep warm. I didn’t want to injure myself lifting heavy with cold muscles so I called it and lived to fight another day. That said, the few front squats I did felt pretty good.

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Michele Vieux
January 8, 2015 7:31 am
Reply to  Mark

12 degrees?! You are a very dedicated man, Mark. Good call on listening to your instinct and body.

Anthony
Anthony
January 8, 2015 5:22 am

A: Wendler deadlift

B1: 5+6 (went 2nd – no rep’d once)
B2: 4+7 (went 1st unbroken)

C: Completed rx with 53lb kb.

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Michele Vieux
January 8, 2015 7:28 am
Reply to  Anthony

Nice work, Anthony! You guys set a pretty high bar.

Greg
Greg
January 8, 2015 4:43 am

A. Wendler
B1. 5+7 G2O – worked with new partner. I did 5 full rounds Rx unbroken.
B2. 3+23 – worked with new partner. I did 4 full rounds Rx unbroken,
These were fun!
C. Completed with 53lb kb

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Michele Vieux
January 8, 2015 7:27 am
Reply to  Greg

Great job! Looks like the new guy will be alright. 😉