PERFORMANCE

Warm-Up.

Two sets of:
Single-leg Jump Rope x 15 seconds per leg
Ring Row x 5 reps @ 1115 (5 second hold at top, focus on scapular retraction with ribs down)
Arm-plank Elbow-scratchers x 5 controlled reps per side

Followed by…

Two sets of:
Empty Barbell or Dumbbell Floor Press x 12-20 reps
Empty Barbell or Dumbbell Bent-over Row x 12-20 reps

Then…

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders

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Getty
Getty
March 30, 2022 11:20 am

A. 355# (only gone above 300 once this year prior), no spotter so pulled it short
Station 1 – 305
Station 2 – done

B. 11:58 Rx (shoulder smoke show…woof)

*Still a few days behind, was sick for a week and getting back to it*

Andrew Craig
Andrew Craig
March 25, 2022 4:13 am

Worked out 195 bench. Haven’t gone that heavy in a while.
6 reps @ 160 with 53lb KB rows

WOD
16:40 w/ 35lb KB’s.
Absolutely brutal

Janelle Winston
Janelle Winston
March 24, 2022 5:16 pm

Went off script today. I really didn’t want to do 100 DB PP. Just no.

A. SRMU practice. Did some holds than did 4. Pretty happy to be getting these more frequently.

B.

So, 24 min EMOM

2 Snatch @105
4 BMU – 4 out of 6 rounds were UB.
6 BBJO – 24” box
8 cals AB.

I took a 1 min break between rounds 5 and 6 because I was smoked and needed to bring my heart rate down.

Really good workout. Hard but not decimating.

Last edited 2 years ago by Janelle Winston
Arthur Pancoto
Arthur Pancoto
March 24, 2022 3:45 pm

Warmup ✅
Bench Press – 185lbs 95%

6x 155lbs Bench
8x 95lbs Bent Over Row

WOD – FOR TIME

19:27min

200 Single Unders (I would spend 5min to do 100 DU 😂😂)
50 Dumbell Push Presses (35lbs)
50 Pushups hands on dumbell
50 Dumbell Push Presses (35lbs)
200 Single Unders

Jeremy Hammock
Jeremy Hammock
March 24, 2022 2:59 pm

A.
Worked off 300
Worked to 275 for 1
6-245
6-245
Rows
6-145
6-145
B. 40lb dbs
100 du
50 pp
50 db push-ups
50 pp
100 du

8:40

Broc
Broc
March 24, 2022 2:52 pm

A: Worked up to 285 lbs

2 sets bench @ 235
2 sets rows @ 185

B: They should name this one “Shoulder Slayer“

RX 15:32

Chris
Chris
March 24, 2022 2:51 pm

26:29 (scaled)

200 Single-Unders
50 Dumbbell Push Presses (50 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50 lb DBs)
200 Single-Unders

SU1: ub
PP1: 12/8/8/6/6/5/5
PU: 5 x 10 (finished push ups @ 12:00)
PP2: 13 x 3 / 2 x 4 / 3 (brutal)
SU2: ub

Alban
Alban
March 24, 2022 1:25 pm

If i had to spot my weak link, shoulder would most definitly be it!
A: up to 205#
Then 175#x6 + 115×8

B: scaled PP to 40#
1rd PP: 6/9/6/switch from 50 to 40/9/10/10
P-U: 8/10/12/8/6/6
2rd PP: 10/10/10/10/10

19:30

Candy Olkey
Candy Olkey
March 24, 2022 11:36 am

A1. Bench Press – worked up to 120#
***A mile away from my all-time 1RM (150#)

A2.
Bench x 6 – 95# / 100#
Sup BO Row x 8 – 65# / 70#

B. For Time – RX 16:56
100 DU – 5 trips in the first 28 reps, then 72 reps UB
50 DB Push Press @ 35# DBs – 15/7/6/6/6/5/5
50 DB Push Ups – 10/10/6/6/6/4/3/3/2
50 DB Push Press – 8/8/8/6/5/5/5/5
100 DU – 5 trips through out
***1:03 faster than in May 2020..so there’s that!

Dwayne L
Dwayne L
March 24, 2022 10:00 am

Going on my second week of trying this Crossfit program and figured this is a great place to journal the workouts. Thank you for the programming!

A. Worked up to 275
Then
2 sets @ 240 bench
2 sets @ 205 bb row

B. 15:10 (scaled)
No jump rope, so I did 200 mock jump rope. No 50’s. Used 35’s

Last edited 2 years ago by Dwayne L
Candy Olkey
Candy Olkey
March 24, 2022 11:29 am
Reply to  Dwayne L

Welcome Dwayne…you’ve come to the right place! Great work today!

Andrea Arzillo
Andrea Arzillo
March 24, 2022 8:41 am

A. Ok
B.15:35 Rx

Andrew P
Andrew P
March 24, 2022 6:52 am

A. Worked up to 185lb; then 2×6 BP @ 165lb; 3×8 BO BB Row @ 95/105/115.

B. 20:05 Rx

whoof….2nd set of PPs was long and painful

Mike Slagle
Mike Slagle
March 24, 2022 6:21 am

Limited time today:
5k row done with nasal breathing
22:51
292 cals

I look forward to hitting this workout tomorrow.

Al F
Al F
March 24, 2022 2:39 pm
Reply to  Mike Slagle

It’s a grinder Mike, enjoy!!

Al F
Al F
March 24, 2022 4:38 am

Warmup done ✅

A. Worked up to 95kg. A long way off anything decent but will take that after the last 3 months!

2 sets of
BP x6 @80kg
BOR x8 @80kg

B. FT
200 SU’s
50 DB PP @22.5kg LA, 20kg RA
50 press-ups from DB’s
50 DB PP
200 SU’s

12”48

Press-ups never felt so hard and broken!! Weights felt right given weaker right arm. Sets broken up into 10’s and 15’s

Mike Slagle
Mike Slagle
March 24, 2022 5:16 am
Reply to  Al F

That’s a great days work Al! It’s good to see your right arm is getting back to where it was pre-surgery.

Al F
Al F
March 24, 2022 2:37 pm
Reply to  Mike Slagle

Thanks Mike 👍 I recon it’s prob 90% now of the strength of the other arm and then surgeon said it would be 6 months till it’s 100% but feels good at the moment 🤞

Candy Olkey
Candy Olkey
March 24, 2022 11:31 am
Reply to  Al F

“Broken” he says….damn Al..sets of 10s and 15s is that really even broken? Lol Just outstanding work as always!!

Al F
Al F
March 24, 2022 2:38 pm
Reply to  Candy Olkey

Haha thanks Candy, it def felt a bit stop start this one but guess it was a bit of a grinder anyway!!

Theo
Theo
March 24, 2022 4:32 am

A. 245lbs

B. 23:25
Startade geting my DU this open so they are a work in progress

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