A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

*Looking for inspiration? Some of the best athletes in the world have completed 6 rounds of this!

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Bryan
Bryan
December 21, 2016 1:53 pm

A. Bryan – E4MOM, 120# x 5, 180# x 3, 205# x 1, 225# x 1, 240# (f).
B. Bryan – 1 round + 20 thrusters + 20 pull-ups + 5 burpees.

Ryan Rankin
Ryan Rankin
October 30, 2016 8:55 pm

A. 345
B. 2 rounds rx’d

Matteo Kravczyk
Matteo Kravczyk
October 30, 2016 2:43 pm

A: go to 102.5 kgs
B: 2 rounds + 15 reps @ 42.5 kgs

Mariah Manecke
Mariah Manecke
October 29, 2016 1:39 pm

A. 173 lb
B. Scaled 65lb thruster
3 Rds + 3

VanillaGorillaWill
VanillaGorillaWill
October 29, 2016 11:05 am

Did a combo of yesterday and today.

A. 2 RM Bench @295
B. 1 RM front squat @315
C. 1000 m row, 30 bench press at 60% of A, and 800m run for time. Finished in 9:44

Michal
Michal
October 28, 2016 10:12 pm

A. 125kg,
B. 5 rounds + 10 Burpees. Alternaiting with partner every 10 reps (60/30kg).

#barefoot #unbroken

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Michele Vieux
October 29, 2016 7:08 am
Reply to  Michal

Barefoot?! Nice work!

Amber Nollen
Amber Nollen
October 28, 2016 6:49 pm

A: PR!!! 175 I actually went atg and got it!
B: Sorry Sage…Had an outdoor wod planned with tire flips for my class today. Tires won out!
“Midnight Run” (modified)
12 rds of
12 tire flips (or 24 plate flips)
12 hrpu
12 walking lunges (each leg)
400m run (could have been 300…not 100% sure as at a park)

45 min cap, I just had 1rd of walking lunges and run left.

It was tough.

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Michele Vieux
October 29, 2016 7:07 am
Reply to  Amber Nollen

PR!!!

Your run looks fun. Super cool that you guys do so many community events. We have a partner Halloween competition today. I might wear my Kris Kross outfit…not as good as last year’s Slutty Broccoli but…

Amber Nollen
Amber Nollen
October 29, 2016 2:16 pm
Reply to  Michele Vieux

Thanks! Kris Kross, yes!!! Slutty Broccoli? Stilettos and green fishnets?

Holly Whitmore Duthie
Holly Whitmore Duthie
October 28, 2016 6:20 pm

First workout since leaving the country 10 days ago, and flying for about 40 hours. ?
A) Stayed @ 170 (15# shy of max)
B) As RX. 2 full rounds + 20 thrusters + 20 pull-ups. Demon of a workout to jump back into!

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Michele Vieux
October 29, 2016 7:07 am

Sage is such a little b-word! She’s agree. It’s actually pretty funny because when CJ made this workout, these were the three movements that Sage had the most hatred toward. 🙂

Jay Pennypacker
Jay Pennypacker
October 28, 2016 4:54 pm

A. 265# (PR) up 10
B. Scaled 20% to the following:
16 minutes
16 thrusters at 100#
16 pull ups
16 Burpee’s over barbell
3 rounds + 4 for 148 reps

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Michele Vieux
October 29, 2016 7:06 am

PR! Woo hoo!

Teddy
Teddy
October 28, 2016 3:50 pm

A. 280 lbs (PR)
B. 8 Rounds… PRESCRIBED.

I mean 3 + 12 @ 95 lbs. This was definitely debilitating to my soul and a humbling experience.

Thanks for the encouragement though guys. I mentally went in thinking I could go unbroken on everything at 95 lbs, and yeaaaahhhh that definitely didn’t happen.

Back to the drawing board!

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Michele Vieux
October 29, 2016 7:06 am
Reply to  Teddy

PR star for you! And not a shabby first crack at Sage. 😉

José Montañez
José Montañez
October 28, 2016 3:40 pm

A: 350 PR

B: 2 + 31 RX (Strict Pull-ups) really need to work on my burpees/cardio.

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Michele Vieux
October 29, 2016 7:05 am

Hi Jose! PR star for you today! We will miss you at the Halloween partner competition. Please post a picture in your costume. 🙂

Duthie
Duthie
October 28, 2016 3:38 pm

I’ll take the good with the bad.
A.) 10lb PR with a 330lb front squat that felt like I could have done more but was already past 20 min.
B.) RX with 2 rounds 25 reps. Not as happy with this as I am the front squat.

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Michele Vieux
October 29, 2016 7:04 am
Reply to  Duthie

Hell yes on the PR!

anders folger
anders folger
October 28, 2016 3:38 pm

A. Up to 240(10# pr)
B. Did fitness version with the wife alternating every 10 reps. 55&115. 4+39.

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Michele Vieux
October 29, 2016 7:04 am
Reply to  anders folger

PR star!

Tyler Larsen
Tyler Larsen
October 28, 2016 12:12 pm

So competitors training takes Thursday and sundays off, the performance group had training yesterday.

Will Saturday and sundays be rest days under performance?

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Michele Vieux
October 29, 2016 7:04 am
Reply to  Tyler Larsen

Sundays are the only day we don’t program for Performance or Fitness!

Georgia Y-S
Georgia Y-S
October 28, 2016 11:39 am

A) went over time to 30 mins to get PB as feeling good and managed 90kg which is a 5kg PB. Tried for 95kg but was too tentative in the descent and bailed at the bottom. Bloody pleased with 90kg though!
B) 43kg thrusters!???? Eurgh!!! Did it at 42.5kg and managed 2 rounds + 17 thrusters RX (ish as should have been a touch heavier on the bar to match the lbs). Yuck!! Other than practice practice practice, how do you get better at burpees as they’re my nemesis!?

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Michele Vieux
October 29, 2016 7:01 am
Reply to  Georgia Y-S

Bloody right you should be pleased! Nice work!

Re: Burpees – Embrace the suck. I have some tips – maybe I should do a “how to do burpees insanely fast” video.

https://www.crossfitinvictus.com/blog/why-i-love-burpees/
https://www.crossfitinvictus.com/blog/the-benefits-of-doing-burpees/

Georgia Y-S
Georgia Y-S
October 29, 2016 8:15 am
Reply to  Michele Vieux

Thanks Michele. I guess with burpees I just need to do them more often. If you have any burpee specific workouts I could do a couple of times a week I’d welcome knowing them! I’ve googled burpee wods with varying success.

Britt J
Britt J
October 28, 2016 10:22 am

Woke up with a super cold complete with running faucet for a nose. Today is walk the dog and not pass out for time. I’ll have to make this up next week, sad ?

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Michele Vieux
October 28, 2016 11:12 am
Reply to  Britt J

Sad! Have you tried the NetiPot? Check out my blog with some ideas.
https://www.crossfitinvictus.com/blog/nasal-relief-trifecta/

Britt J
Britt J
October 28, 2016 12:16 pm
Reply to  Michele Vieux

The husband may have to go find this 😉
Giving up dairy… I’m from WI.. I tried that once before and ohhh man I can’t live without cheese. It’s impossible. 🙂
I’ll try everything else! Thanks!!

Amber Nollen
Amber Nollen
October 28, 2016 6:40 pm
Reply to  Michele Vieux

I second on the dairy. I thought for years that I never had problems with dairy due to no gastrointestinal issues, but when I cut it out completely, my deep joint aches completely went away. Like gone. I tried to add some plain, full fat Greek yogurt in a couple months ago, and after a couple weeks the aches came back. So, no dairy for me…except for the occasional scoops of ice cream:)

Georgia Y-S
Georgia Y-S
October 28, 2016 11:40 am
Reply to  Britt J

I had a horrid cold this week too. Get well soon!

Britt J
Britt J
October 28, 2016 12:17 pm
Reply to  Georgia Y-S

Thanks! You too!!

Georgia Y-S
Georgia Y-S
October 28, 2016 1:47 pm
Reply to  Britt J

🙂

E-Dog
E-Dog
October 28, 2016 10:12 am

A. 80 kg *Slowly building back after knee injury and was pumped to hit this even though my PR is 120 kg.
B. 2 rounds Rx

Pedro Silva
Pedro Silva
October 28, 2016 5:52 am

A. 125kg PR
B. 3 Rounds RX

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Michele Vieux
October 28, 2016 6:02 am
Reply to  Pedro Silva

Congrats on the PR!

Mani Sadegh
Mani Sadegh
October 28, 2016 5:15 am

A: Up to 110kg (PR)
B: 3 rounds – scaled to 40kg

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Michele Vieux
October 28, 2016 6:02 am
Reply to  Mani Sadegh

PR star!

Tyler Larsen
Tyler Larsen
October 28, 2016 5:02 am

305
3 rounds 10 thrusters RX…need to do this one again when I’m feeling it.

Teddy
Teddy
October 28, 2016 5:37 am
Reply to  Tyler Larsen

Tyler, how did you tackle the thrusters? Were you trying to go unbroken, or did you plan on splitting them up?

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Michele Vieux
October 28, 2016 6:02 am
Reply to  Teddy

@disqus_ZatDIzdQbo:disqus This is why there were no squats and pull-ups yesterday. Bwa ha ha!

Teddy
Teddy
October 28, 2016 6:17 am
Reply to  Michele Vieux

I quit.

But seriously, how should I tackle this? I don’t think I could even hit 3 rounds Rx. If I’m lucky, maaaybbbee 2.33333 rounds repeating.

So should I just go 95 lbs and try to hit six rounds or go Rx and say a prayer?

Pedro Silva
Pedro Silva
October 28, 2016 7:28 am
Reply to  Teddy

Hey Teddy, I did 5 sets of 4 reps on thrusters, and it was ok!

Barefoot Squatter
Barefoot Squatter
October 28, 2016 10:25 am
Reply to  Pedro Silva

Haven’t done yet but thinking of breaking it to something along those lines… feel as long as a pace can be kept, the result can be reasonable… nauseated by the thought of 135# thrusters as i write this…

Mani Sadegh
Mani Sadegh
October 28, 2016 8:40 am
Reply to  Teddy

Thrusters were actually ok-ish. I found burpees to be the worst part of this wod… Interestingly though I found pull ups to be super refreshing!

Whatever you choose to do say a pray first, you’ll need it 😉

Holly Whitmore Duthie
Holly Whitmore Duthie
October 28, 2016 2:53 pm
Reply to  Teddy

Go RX Teddy. Regardless of how many rounds you get, it will make you stronger. 🙂

Tyler Larsen
Tyler Larsen
October 28, 2016 6:07 am
Reply to  Teddy

I went for sets of 10 first 2 rounds, sets of 5 for third round.

Pull ups and burpees broken up in sets of 10

Teddy
Teddy
October 28, 2016 6:12 am
Reply to  Tyler Larsen

Good call brother.

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