Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

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Bryan
Bryan
October 29, 2015 2:42 pm

A. Bryan – E3MOM, 18 min: 8 dumbbell bench press/arm, 40#.
B. Bryan – 60 sec bent over barbell row, 45# vs. row. Row – 58, 50, 50, 50. Push-ups – 32, 30, 30, 30. Pull-ups – 12, 8, 6, 5.

Joshua T
Joshua T
September 20, 2015 12:55 pm

A. Bp 230,240,255,265,275,290 f
B. Total reps 71/127/51

Erik - Stockholm
Erik - Stockholm
September 16, 2015 4:29 am

A. Max 75 kg
B1. 25-22-13
B2. 26-20-8
B3. 27-20-7

Erin
Erin
September 15, 2015 6:25 pm

A. 108/115/120/125/135/140 (5 lb PR!)
B. Row: 21,23,22,21
Pushups: 18,17,14,14
Pullups: 10,9,9,8

Bz
Bz
September 14, 2015 8:12 pm

A. 265/285/305/315/325/340f Wasn’t sure what 1rm was so just guessed
B. Row- 22,20,17,18
Push ups-41,30,22,24
Pull ups- 12,10,10,10

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Michele Vieux
September 14, 2015 9:34 pm
Reply to  Bz

Nice work, buddy!

Amber Nollen
Amber Nollen
September 14, 2015 7:56 pm

Barely squeezed in part A today 🙁
A: 95×3
105×3
115×1
120×1
125×1
130×1
Haven’t gone heavy on bench in about 15 years. Best was 180# with competition pause.

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Michele Vieux
September 14, 2015 9:34 pm
Reply to  Amber Nollen

Glad you got something in!

Kyle Swinford
Kyle Swinford
September 14, 2015 7:53 pm

A. Bench Press: 215#, 230#, 245#, 255#, 265#, 275#

B. Rowing: 22, 23, 23, 23; Push-ups: 40, 37, 30, 27; Pull-ups: 18, 18, 17, 17

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Michele Vieux
September 14, 2015 9:33 pm
Reply to  Kyle Swinford

Great job, Kyle! Especially on those pull-ups!

Kyle Swinford
Kyle Swinford
September 14, 2015 9:38 pm
Reply to  Michele Vieux

Thanks Michele! Wish the push-ups were a bit more consistent but I’m happy with the day’s work.

Carm
Carm
September 14, 2015 7:31 pm

A. Bench Press – 3@120, 2@128, 1@135, 1@143, 1@150, 155-F
B. Row – 23/22/21/21 (87), Push-ups – 16/17/14/14 (61), pull-ups – 7/7/7/6 (27) total 175

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Michele Vieux
September 14, 2015 9:33 pm
Reply to  Carm

Super strong!

Carm
Carm
September 15, 2015 5:19 am
Reply to  Michele Vieux

Thanks! The push ups and pull ups still need some work, but they are getting better!

Felix JC
Felix JC
September 14, 2015 5:24 pm

A.
135, 135, 140, 150, 165, 165
Left rotator cuff has been acting up lately. Last reps were difficult. Going to work on mobility for that rotator cuff.

B.
Row- 24 26 25 24
Pushup- 25 25 26 27
Pull-up- 12 10 9 10
243 total reps
This one was rough but fun one!

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Michele Vieux
September 14, 2015 9:33 pm
Reply to  Felix JC

What do you mean by “acting up”?

Mario Trutanic Jr
Mario Trutanic Jr
September 14, 2015 4:55 pm

A. 225 X 3, 240 x 2, 250 x 1, 265 x 1, 285 x 1, 301 x 1
B. 25/40/12 (1), 23/30/10 (2), 22/25/8 (3), 21/20/7 (4)

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Michele Vieux
September 14, 2015 9:33 pm

Great job, Mario!

anders folger
anders folger
September 14, 2015 3:18 pm

A. Off of a 4-5 yr old 200# pr. Haven’t gone heavy on bench in years. 160/3,170/2,180,190,185,185…190 felt shaky and had no spotter so dropped down to 185 for the last two reps.
B. DND, saving energy for bball

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Michele Vieux
September 14, 2015 3:46 pm
Reply to  anders folger

Triple-double time!

Ryan Smith
Ryan Smith
September 14, 2015 3:14 pm

A) 205×3
225×2
240×1
255×1
265×1
275×1 – struggled here but pushed it out

B) used the assault bike for call in 0lace of rowing
1 – 31/28/12
2- 27/18/9
3- 24/16/8
4- 25/16/8

When I saw I was at at 17 min going into my final pullups I realized I took :60 rest between rounds on accident instead of :90… would have loved the extra 30 sec rest

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Michele Vieux
September 14, 2015 3:46 pm
Reply to  Ryan Smith

Oops! Yeah I bet especially for going into those pull-ups!

Aaron Lesher
Aaron Lesher
September 14, 2015 2:47 pm

@ North End Crossfit in Virginia Beach this week. Cool people

A. 160/170/180/187/195/205 (5# PR!)

B1. 20/40/14 = 74
B2. 19/31/11 = 61
B3. 19/26/10 = 55
B4. 20/28/9 = 57
Total = 247

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Michele Vieux
September 14, 2015 3:46 pm
Reply to  Aaron Lesher

Glad you found a place to train! And a PR to boot!

Mark Andrew
Mark Andrew
September 14, 2015 2:26 pm

A. 215-225-240-250-265-275-extra @ 280
B.
17/60/16
17/52/10
16/42/12
16/45/10

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Michele Vieux
September 14, 2015 2:29 pm
Reply to  Mark Andrew

Awesome job, Mark!

Chad Walding
Chad Walding
September 14, 2015 1:33 pm

A. 215/225/240/250/260/270(f)….PR is 265
+
B.
Row: 29/30/29/29 = 117
Push-ups: 34/24/19/18 = 95
Sup pull-ups: 12/9/7/7 = 35

Total = 247

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Michele Vieux
September 14, 2015 2:29 pm
Reply to  Chad Walding

So close – next time for sure!

WillL
WillL
September 14, 2015 12:57 pm

A. 195-205-220-230-245-250
B. 1. 24, 22, 12
2. 24, 22, 12
3. 27, 22, 11
4. 27, 22, 10

Total 235 RX

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Michele Vieux
September 14, 2015 2:28 pm
Reply to  WillL

Great job, Will!

Victor
Victor
September 14, 2015 11:40 am

A. Worked up to 215×1
B. 32/26/12
29/22/10
29/18/11
26/17/9

Row really seemed to take the steam out of the chin ups.

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Michele Vieux
September 14, 2015 2:28 pm
Reply to  Victor

Yes, all that pulling! Great job!

Jon S
Jon S
September 14, 2015 9:53 am

A. Off 265. 215-225-235-250-260-265X.
B. 282 RX. Row – 26, 23, 22, 22. Pushups – 49, 35, 30, 27. Pullups – 15, 12, 11, 10.

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Michele Vieux
September 14, 2015 2:28 pm
Reply to  Jon S

Awesome job!

l.v.lievenoogen
l.v.lievenoogen
September 14, 2015 8:08 am

1: did not have a 1 rm bench press so weight are little bit of 3×154#2×176#1×187#1×198#1×209# 1×220#

2:R1:22/33/15
R2:21/33/16
R3:20/26/14
R4:17/18/12

Catherine Blatner
Catherine Blatner
September 14, 2015 9:28 am

Great work today!!

Chris M.
Chris M.
September 14, 2015 7:40 am

A. Benchpress OT3M
3 @ 200#
2 @ 210#
1 @ 225#
1 @ 235#
1 @ 245#
1 @ 255# (5# PR)
… 1RM Bench of 250# has stood since March 16, 2012 – highly satisfying.
B. Four rounds as Rx (Total 90/128/46)
R1: 22/36/14
R2: 23/32/11
R3: 23/30/10
R4: 22/30/11

Catherine Blatner
Catherine Blatner
September 14, 2015 9:27 am
Reply to  Chris M.

Yay for a PR! Nice work today Chris!

Aaron Lesher
Aaron Lesher
September 14, 2015 2:48 pm

Wow way to PR dude

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