PERFORMANCE 

Warm-Up.

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to June 6, 2022.

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
300/250 Meter Row
25 Wall Ball Shots (20/14 lbs)

guest
30 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Edwin Cook
Edwin Cook
November 14, 2022 4:28 am

Front Squat max 102.5kg
Metcon with 6kg WB
2:20, 2:10, 2:01, 2:00

Aaron Danielson
Aaron Danielson
November 13, 2022 3:42 pm

Did backsquats 155-170-190-190-202.5-215-230f (current 1rm 225)

B. rx 2:14-2:13-2:16-2:22 never put the ball down last round had 1 no rep off the bottom of the target took a breath and finished. Fun!

Charmaine Lightfoot
Charmaine Lightfoot
November 11, 2022 3:59 pm

170lbs fs

1:56
1:46
1:48
1:48
(18lbs wb)

Getty
Getty
November 8, 2022 3:17 pm

A. 405#, missed at 415
B. 1:56/2:08/2:11/2:12
*no legs for some reason

Jeremy Hammock
Jeremy Hammock
November 8, 2022 12:40 pm

Sledgehammer
95lbs
20lbs 10’

75 wall ball
15 power clean jerk
30 burpee
15 power clean jerk
75 wall ball

14:10

Janelle Winston
Janelle Winston
November 8, 2022 8:34 am

Anyone have Sugarwod and can tell us what todays workout is?

Mallory
Mallory
November 8, 2022 8:46 am

Yeah I was also wondering why it hasn’t updated for today?

Luke Tipton
Luke Tipton
November 8, 2022 5:54 am

A. 215, 230, 245, 260, 275, 295x

B. 2:02, 2:03, 2:05, 2:08

Eddie
Eddie
November 8, 2022 4:40 am

Anyone know the workout for 11/8?

Al Fraser
Al Fraser
November 8, 2022 7:21 am
Reply to  Eddie

I just did the one from yesterday that they put on Instagram

Eddie
Eddie
November 8, 2022 10:35 am
Reply to  Al Fraser

👍

I made up strength portion and did conditioning from one of last week’s fitness wods.

A.
Four Rounds
DB Bench Press x 8+ reps
Bent Over Row x 8+ reps
Rest 2 mins
Stop 1 rep short of perceived failure in rounds 1-3, go to failure on last round.

BP 70’sx11, 11, 11, 9 (failed on 10th rep)
Row 60×14, 14, 14, 15

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike
20 Russian Kettlebell Swings

5+6 cals with 70# KBS. All KBS UB.

Candy Olkey
Candy Olkey
November 7, 2022 5:31 pm

A. Front Squats – based off 158#
110×3, 120×2, 125×1, 135×1, 140×1, 150×1, 155(f)
***Closest I’ve come to my 1RM in a LONG time!

B. E4M for 16min
250m Row – 1:05 / 1:01 / 1:00 / .59
25 WB – 16/9 all rounds
2:16 / 2:12 / 2:07 / 2:06

Al Fraser
Al Fraser
November 7, 2022 10:46 pm
Reply to  Candy Olkey

Love it when the metcon round times go down as you get deeper into it as you realise you can push yourself harder and still be ok!! Good work Candy 💪🏻

Janelle Winston
Janelle Winston
November 7, 2022 4:06 pm

A. 135, 145, 155, 165, 175, 185, 195, 200 (5# PR) 🥳

B. 2:00, 2:00, 2:04, 2:04

Ouch!
WB – 15/10
Rows 54 – 55 sec

If anyone is interested, I post my workouts to fitter_inmyforties on IG. (It’s my workout, healthy habits journal. Trying to be fitter in my forties than my thirties.)

Candy Olkey
Candy Olkey
November 7, 2022 5:32 pm

Congrats on the PR and how awesome to be in the 200 club!! Those metcom times are outstanding Janelle!!

Janelle Winston
Janelle Winston
November 7, 2022 9:59 pm
Reply to  Candy Olkey

Thanks Candy!

Al Fraser
Al Fraser
November 7, 2022 10:40 pm

Great work on a new PB Janelle 💪🏻

Janelle Winston
Janelle Winston
November 7, 2022 11:04 pm
Reply to  Al Fraser

Thanks Al! I was pretty excited to hit 200.

Josh Willins
Josh Willins
November 7, 2022 3:38 pm

RX
A: Post injury PR@315
B: slowest round @2:08

Kaylem Cottrill
Kaylem Cottrill
November 7, 2022 2:40 pm

A:
425

B:
1:46
1:44
1:45
1:43

Total time – 6:58

Anika Tipton
Anika Tipton
November 7, 2022 2:02 pm

A. Worked up to 185#
B. 2:11/2:09/2:09/2:10

Candy Olkey
Candy Olkey
November 7, 2022 5:33 pm
Reply to  Anika Tipton

Great work Anika!!

Eddie
Eddie
November 7, 2022 2:00 pm

2:34 (row 1:10, WB UB)
3:10 (rown1:10, WB 10-7-8)
2:57 (row 1:10, WB 13-12)
3:05 (row 1:13, WB 13-12)

Jeremy Hammock
Jeremy Hammock
November 7, 2022 12:28 pm

Time for A today.
Front squat
3-215
2-235
1-245
1-255
1-265
1-275
1-285

Haven’t been quite healthy with my right knee. Been picking and choosing different lifts. Haven’t worked on front squats lately. PR is 315
No where close today

Candy Olkey
Candy Olkey
November 7, 2022 5:34 pm
Reply to  Jeremy Hammock

That’s not that far off from your PR…especially with a bum knee…great work Jeremy!!

Jeremy Hammock
Jeremy Hammock
November 8, 2022 5:28 am
Reply to  Candy Olkey

Thank you! Yea its been a mind struggle for sure

Last edited 2 months ago by Jeremy Hammock
Al Fraser
Al Fraser
November 7, 2022 5:44 am

Warmup done ✔️

A. Work up to 1RM FS
@135kg

Equal with my PB but if I’m being honest with myself wasn’t quite a deep as I would have wanted!

B. Every 4 mins
300m row
25 WBS @9kg

2’02, 1’56, 1’54, 1’52
Total- 7’44

Not too bad this one to start the week with, plenty of rest which was nice!! All rows on the 1 min and a quick transfer helped 👍🏻

Candy Olkey
Candy Olkey
November 7, 2022 5:38 pm
Reply to  Al Fraser

As crossfitters I’ve learned that we have an “ass to the grass” mind set. Which is good, but it also makes us VERY hard on ourselves whether a max rep was deep enough. If I had to guess..you were probably deep enough for the rep to count. Outstanding work Al!

Janelle Winston
Janelle Winston
November 7, 2022 11:05 pm
Reply to  Al Fraser

Phew! Those times! Good work 😊

Al Fraser
Al Fraser
November 7, 2022 11:19 pm

Thanks Janelle 👍🏻 morning time over here in 🇬🇧 and they haven’t posted todays WOD yet!