A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
B.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
B.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
A. Bryan – 185# x 2, 195# x 2; 205# x 2.
B. Bryan – 9:19.
A. Back Squat
4 x 2
310 ,310, 315, 315
Max reps @310 | 7 reps
The last few squat sessions have been a struggle so dropped the weight and it was WAY better this week.
B. Rx
5:33
Great work on both parts!! Solid. Grip back to 100% on the C2B?
Thanks buddy! Great job to you as well! Way to PR!
The grip is not quite 100% but it’s pretty good. I can string 10 unbroken for the first set usually. Sometimes I have switch to a neutral grip near the end but I’ll take it buddy. Thanks!
So confused as to why squatting anything over 315 would be a struggle…REALLY?…soooo strong and fast!!
Wait… those are dropped numbers????
A. 290/300/305/310/300 (3)
B. Rx 8:10. Jumping, not for me.
That’s a nice time for not being into the jumping! GREAT work MROD!
At home today, so made up my own and had my 7 year old do two Rounds.
15 KBS
15 sit ups
15 push ups
Run 530 meters (the distance around a loop by my house.
I was going to do a 20 min AMRAP, but somehow stipped my timer after 10 min, so no idea.
I did 5 rounds and did one warm up run.
Sounds like a blast!
Great home WOD…awesome that your 7 yr old will partner up with you!
A. 2×217.5# – 217.5 – 222.5 – 227.5 / 4×217.5 (PR) Went with last BS session numbers +2.5#. Loaded first set wrong by mistake B. 8:43 Rx. Pushed intensity here but was out of breath baaaad. I’m realizing these short intense wods are a glaring weakness of mine, I always run out of breath and lose capacity C. EMOMx10 min 5 C2B pull ups 10 air squats Needed to work on C2B technique, this helped and also allowed me bring down breathing gradually after B D. Death by pull ups: round of 9 did 8 1/2. Broke first time during… Read more »
One minute…maybe I’ll rest tonight…the next minute you are doing 3 days work in one session…lol
Nice PR on the BS!
Anika
A. 185, 190, 195, 200, 190×4
B. 8:24
Luke
A. 290, 295, 300, 305, 295×4
B. 5:52
Looking super heavy and fast guys…GREAT WORK!!
A. 315, 335, 345, 350, 335(4)
Seems my squats have gone down since last year…I did 385 easy in the team series last summer…but I am going to full depth so maybe that’s the reason?
B. Rx. 6:48 wall balls were UB UB 14, 6 which is hu itemge as I seem to never be able to do more than 15 in a row…so that’s a positive.
C. No c
Nice work. That’s still heavy weight on squats but I bet you are right. That last inch or two is tough. I can’t believe how much of a dead zone I have just below parallel on squats and in between pull-ups and dips to get a MU.
Congrats on the WB’S. ..awesome time! Those are some damn heavy squats!
Killed it Nathan, love the intensity!!! Also, awesome C
Nice break thru on the WB’s, got u a great metcon time… oh and those squat #s weren’t to shabby either haha
Thanks man. My body feels different lately…I’ve been on a sugar cleanse so perhaps I’m getting some of he benefit of that in my performance. Either way, it was a shot of confidence to be able to do 20 WBs in a row.
Ah nice, yea that makes sense… less lactic acid burn… forget 20, u’ll be at 50 before u know it
A) 235 up to 250 where my form became garbage and I got stuck in the hole on #2 ?♀️ Called it good since my hamstrings are *still* sore from last week.
B) 11:01. Subbed PU for C2B
C)Romwod which also kicked my butt today.
But on the bright side, you ‘ain’t’ scared to push to the point where you get stuck in that hole.
Nice work today Randee! Romwod is so much fun, seems I never get around to doing it anymore
A) 255,245,245,245,255
B) 12:13 Rx that was a burner.
C) RomWod
Also hello everyone I’m new started last week with my wife. You guys are great and we hope to join in the greatness. Have a great day everyone!
Welcome Mason! Very nice numbers today! Good to see you are doing RomWod….I’ve not tried it…but many of the guys on here do it. Please have your wife post…we have very few woman…would be great to see another!
Romwod is great really has helped us stay mobile. Also my wife is RanDee. ?
Welcome guys! Great work! Love romwod btw
Thanks we do too!
A. 270 across x 2 reps
B. 6:01 RX (everything unbroken)
Well done going UB. You must have that C2B kip down.
A. 315, 325, 325, 335, 345×3
B. 4:59–nice little burner>:)
C. Three sets:
10 hip thrusts 155
10 DB curls 40
Nice work Richard!
Strong and fast…
WU – Banded iso holds
BS x 2 @ 85#, 105, 135 (Sock footed)
A. Back Squat x 2 @ 160, 165, 170, 175 (first 2 sets done sock footed..actually felt good!)
Max set @ 165 x 3
B. 3 rounds for time – 8:26 RX+
10 C2B (all singles)
15 BJO @ 20″
20 WB @ 14# to 10′ target
C. 3 sets
10 Hanging hamstring curls @ 14#
10 Roll to candlestick
10 GHD glute/ham raises
D. 3 sets
L Hang from bar @ 30s / 30s rest
Nice. Cool that you have been pushing to hit 10’ wall balls. I bet if you go do 8’ now it seems easy.
Today felt much better…still really hard to get more than 5-6 UB…but that’s ok…it will pay off!
It definitely will! You did great today
A)275/295/315/335/295×6
B)3 rounds for time
10 strict pull ups 10,6/4,5/3/2
15 box jumps
20 wall balls
5:31
FAST
Strong and fast, great job
A. Back Squat OT3M
2 x 315, 325, 335, 340, 345 (83% to 90%)
… these felt heavy today …
B. As Rx: 6:20
Solid squat numbers
Felt heavy because it is heavy.
SUPER AWESOME CHRIS!!
Same here…felt heavy as hell
I’m with you as well! I was able to get all my rounds but it didn’t felt as I will it liked!
Squat day
Same 7 fs 13 bs set up
Three sets 70% fs max
160 lbs today up from 145 last week.
It was easier than last Monday.
Metcon: 5 min amrap 53 lb kb snatch
72
Lots of foam rolling and stretching!
LOVE FOAM ROLLING…solid day Mike!
You seem to be getting the hang of these FS followed by BS! 135, then 145 and now 160.. what’s next, 170? Great job dude
Thursday it drops down 6%, and it will go back up next Monday. At some point the rep scheme changes too. I’ve never done this strength cycle before. We will see what the payoff is.
Can’t wait to see! It sounds fun to do
Is that 7 / 13 from Outlaw Way? I remember having done that a couple years ago… it was murderous… started wk 1 with 7 fs / 13 bs monday then like wed it was same deal but 5 – 6% lighter… next wk was 75%, etc… they got me to question life, but the results were fantastic… oh and not to mention they had the squats as A1 with rest 90sec before doing weighted pull ups as A2, which i obviously scratched off the list
Haha! I’m not sure who came up with the program. It’s originally a weightlifting program that’s been adapted for crossfit by lessening the volume and percentages slightly. Outlaw may have been the first to adapt it. It’s been really challenging, but I’m excited to see the results down the road.
A. Did 5×5 DL on the :90 up to 295. Heaviest I can do at the house. Time for another set of 45’s!
B. 6:21 Subbed 70# kb swings for wall balls. Went 10, 5/5, 5/5 – UB – UB in movements. Good start to the day!
I have 395 at home, and I made a deal with my wife once I can deadlift that I can buy more!
From about 4 years ago when I hung KBs on my bar to add more weight ?
Nice! I like the improvisation. I just told the better half that I need another pair of 45’s for my birthday. Good news – it’s Wednesday! Ha
In case I forget – Happy Birthday, Trion.
Thanks!
You’ll definitely deserve it!
A) Build to heavy 1RM push press. In kgs: 60, 70, 80, 90(matched PR), 95(failed) I think it was too big a jump from 90 to 95, felt good here nonetheless B) EMOM 7′ – 3 deadlifts 135 kgs – 5 box piked hspu 32″ C) AMRAP 15′ – 27 cal row – 21 deadlifts 62.5 kgs – 15 burpees – 9 push press 62.5 kgs Completed 2 rounds + 18 cals I split the DLs in 7/7/7; first round of PP was 3/3/3, second was 5/4 which in hindsight should have been my strategy for both sets in order… Read more »
I love the ambition to go up 5kg after matching a PR!
Nice work today Jorge!
switching to another program for 6-12 weeks, I will put more focus on lifting and focus my conditionning on increasing aerobic capacity (exercise where I keep heart rate under 140)
I plan to return after, I really like this program
See you soon Philippe!
Good luck…keep us posted on your progress!
Good luck! You’re welcome to increase your engine here too!
I know I can increase here also, but I like to experiment different protocol and see how I react. I will try an approach based on small sprint interval 15s work, 45s rest while always staying in the aerobic zone. With WOD style workout I have a really hard time pacing myself to stay in that zone.
A – Got up to 265 2 rep
B – 9:26, subbed 45lb thrusters, no ball or wall, lungs on fire
No walls? Sounds like an ideal world.
My thoughts EXACTLY!!
We do our wb against a tree 😉 It’s a wod in itself to climb and mark the spot!
That’s a great idea!
A. Back Squat 2x140kg/310# 7x135kg/300#
B. As Rx: 4:36
All out sprint, everything unbroken. Jump and turn on the box jumps. I was expecting a legburn to knock me over but it just stuck behind me in the fastlane flashing it’s lights at me 😉
Accessory
Every 90sec for 9min alternate between:
15 GHD Sit-ups
30sec L-hang
That B! Wow!
You were flying dude
Whoa …
Holy speed racer
???
Did you touch the ground?
So do you completely clear the box or do you touch the top of the box? Either way…that’s freaking F>>>>>ST!
I jump on and land on the box already turned a bit, then off the box and land ready to jump back on again. Takes some coordination and it burns up the legs pretty fast but it’s super efficient.
Holllly shiiiii…. Insane!
seriously man