Workout of the Day
A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

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Joshua T
Joshua T
September 23, 2015 4:24 pm

A. 315# and a 55# kb used
B. 3:53 for the row and 12:00 for the wod.

Erin
Erin
September 19, 2015 1:38 pm

A. 195# for 1. 3×3 at 165 and 30# DBs for the rows
B. 13:41 modified SHSPU to using a harness with the monster bands from the rig to keep full ROM but take some of my body weight off. Also did 5 instead of 10. I’m a long way from HSPUs but getting closer every day!

Carm
Carm
September 18, 2015 7:19 pm

A. 3×3 at 210, 10 reps each at 50#
B. HSPUs killed me even kipping, 1 round + 6 HSPUs, almost made it to the last round, but hey at least they are improving, slowly but surely

Jon S
Jon S
September 18, 2015 9:47 am

A. Back squat 285 X 3 all sets (off 325). One arm rows w/ 32kg KB X 10 all sets.
B. Subbed 800m run for row. All else RX and UB. 10:23

Alberto Casas
Alberto Casas
September 18, 2015 5:50 am

A: 3×3 BS 210lbs
4×20 SDR 50lbs

B: Time 14:09
Kettlebell 24Kg

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Michele Vieux
September 18, 2015 6:52 am
Reply to  Alberto Casas

Great job, Alberto!

Leslie A
Leslie A
September 17, 2015 11:00 pm

A: #105, 3×3. Feeling easier!
12 DB rows, #35
B: 14:41 total, 4:09 for the row. Unbroken double-unders and kbs (#53). First time in almost 2 years i could do HSPU’s due to shoulder injury. I used 2 ab mats and kipped, and could string 4 and 5 together! Yay!

Bryce Smith
Bryce Smith
September 17, 2015 11:57 pm
Reply to  Leslie A

Any progress is good progress my friend! Woohoooo for your recovery from the shoulder injury! Keep up the awesome work Leslie!

Kekaliloa
Kekaliloa
September 17, 2015 8:30 pm

A. BS @ 310lbs
SA DB Row @ 85lbs

B. No rower so had to supplement Sumo DL HP x100
9:50

Bryce Smith
Bryce Smith
September 17, 2015 11:55 pm
Reply to  Kekaliloa

Wow! That is a lot of SDHP! Next time try running, airdyning, or jump roping for your mono structural movement.

Kekaliloa
Kekaliloa
September 18, 2015 11:36 am
Reply to  Bryce Smith

What would be a good amount of running or double unders to supplement rowing? I probably won’t get a rower for the home gym for a little while. Thanks

Kyle Swinford
Kyle Swinford
September 17, 2015 8:12 pm

A. Back Squat: 150kg x 3, 155kg x 3, 155kg x 3; Dumbbell Row: 80lb x 12

B. Rx: 13:43 (Handstand Push-ups were much harder than anticipated)

Bryce Smith
Bryce Smith
September 17, 2015 11:54 pm
Reply to  Kyle Swinford

Keep working on those handstand pushups and they will get easier. Adding 1 minute of max reps, or going for 20 reps for time as additional work after some training sessions could be beneficial to you HSPU development.

Chad Walding
Chad Walding
September 17, 2015 5:37 pm

A. 305
+
3×3 @ 275
3×12 L/R @ 70#

B. 13:39

*Broken KBS and SHSPU in 2nd and 3rd rd. Need to be mentally stronger with KBS.

Catherine Blatner
Catherine Blatner
September 17, 2015 7:41 pm
Reply to  Chad Walding

Challenge yourself to hold on to that bell! 🙂 I know it can be a mental battle sometimes. Do you feel like your hips start to give? or your grip?

Chad Walding
Chad Walding
September 17, 2015 8:24 pm

Hey Catherine…I’d say breathing was the limiter today. Just need to work on digging in and “going there” I think.

Catherine Blatner
Catherine Blatner
September 18, 2015 6:56 am
Reply to  Chad Walding

Gotcha! Give yourself little challenges each day to push that limit 🙂

Aaron Lesher
Aaron Lesher
September 17, 2015 3:50 pm

@ Crossfit Rubicon in Vienna, VA today … will be back on Invictus programming tomorrow.

A1. KB Windmills 5×5/arm @ 16kg
A2. 10 min strict MU practice

B. 5 RFT: 10 pull-ups, 10 dips (muscle-up to dip), 10 sit-ups, 10 squats
9:35

Catherine Blatner
Catherine Blatner
September 17, 2015 4:20 pm
Reply to  Aaron Lesher

Nice work Aaron!

Bz
Bz
September 17, 2015 11:46 am

A. Up to 405 then 3×3 @405.. rows with 75# db
B. 12:05 rx. kb swings gassed me good, broke DU once on 2nd and 3rd round to catch a breath, shspu unbroken until last 3 reps of last round

Catherine Blatner
Catherine Blatner
September 17, 2015 1:08 pm
Reply to  Bz

Fantastic work! Strong Back Squat followed by a great metcon 🙂

Bz
Bz
September 17, 2015 2:53 pm

Thanks, gotta love the squat days

Isabel Alvarado
Isabel Alvarado
September 17, 2015 10:00 am

Didn’t think I was going to make the time cap but I finished with about a min to spare…rowing is not my strong suit

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Michele Vieux
September 17, 2015 10:04 am

Nice work, Isabel! That is way under the cap!

Andy M
Andy M
September 17, 2015 9:37 am

A1. BS to 295
A2. 3×3 at 275, sub strict PU 3×12

B. Cap +:05 at 60# KBS. DU and HSPU stunk today.

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Michele Vieux
September 17, 2015 10:03 am
Reply to  Andy M

But you did it! Nice work!

TrickyRicky
TrickyRicky
September 17, 2015 9:29 am

A1 330
A2 3×3 @ 320. 20KG DB (Heaviest in Stock)
B 10.43 – Broke KB Swings.

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Michele Vieux
September 17, 2015 10:03 am
Reply to  TrickyRicky

Tricky tricky tricky tricky! Great job today!

Kyle J Smith
Kyle J Smith
September 17, 2015 7:52 am

A1. 1@315#
A2. 3×3@275#. 32 kgx10 for row.
B. Completed NFT w/32 kg RKBS & 5 kipping HSPU + 30 sec HS hold

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Michele Vieux
September 17, 2015 10:03 am
Reply to  Kyle J Smith

Nice work, buddy!

Chris M.
Chris M.
September 17, 2015 6:48 am

A1. Back Squat – worked up to a single @ 325#
A2. 3 rounds as Rx: 3 x 325# / 12 x 32kg @ 2111
B. 12:59 Rx
… KB swings were soul destroying this morning … smoked.

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Michele Vieux
September 17, 2015 10:03 am
Reply to  Chris M.

Nice work, Chris!

Amber Nollen
Amber Nollen
September 17, 2015 5:44 am

A: 200×1 back squat prob just to parallel, my brain couldn’t let myself go lower 😉
A2: 175 x3 b’s (went a little deeper here)
35×10 db rows
B: 500 airdyne pumps (took exactly 4min)
3 sets du, 50# kbs, and started to attempt shspu, was taking FOREVER, so switched to kip, but really focused on lock out at top.
Done at the 15 min buzzer 🙂
The heavy kbs were fierce on this one!

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Michele Vieux
September 17, 2015 10:02 am
Reply to  Amber Nollen

If you have lighter weight are you able to go lower? How’s your ankle and hip mobility?

Amber Nollen
Amber Nollen
September 17, 2015 10:15 am
Reply to  Michele Vieux

Ankle and hip mob are good. I just get nervous. This has been my pattern lately on back squats: On sets working up to my max I go as low as possible, then on my last set I go prob just at parallel (or until I get nervous) Then, it hasn’t failed yet that the next time I squat I have more confidence with that weight on my back and I go a little deeper. It’s a mind game for sure, but so far the game is working! 200 was a PR today:)

Matteo Kravczyk
Matteo Kravczyk
September 17, 2015 3:51 am

A1: 220# x 12 reps ( i don’t have more)
A2: 3 sets: 10 x Back Squat @ 200# / rest 60 sec / DB Row @ 100# / rest 60 sec

B: 100 x BB Row @ 45#
3 rounds: 30 Tuck Jumps / 20 DB Swing @ 50# / 10 SHSPU
12:50

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Michele Vieux
September 17, 2015 10:02 am

Great job today! I look forward to the day that I get to see your real face in your profile picture. 🙂

Matteo Kravczyk
Matteo Kravczyk
September 18, 2015 10:00 am
Reply to  Michele Vieux

I am trying to change profile picture but don’t want to upload picture from computer, only load from Facebook ? 🙁

Adam Divs Whittingham
Adam Divs Whittingham
September 17, 2015 2:56 am

Hi sorry what does the 2111 stand for

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Michele Vieux
September 17, 2015 10:01 am

Adam, keep posting questions and results! You good with the tempo?

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