A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 3 reps @ 32X1
Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.
B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
A. Low bar tempo squats 5 set at 32X1: 225, 245, 265, 265, 275 followed by deload sets at 225 and 135
Added in 1 set of 3 belly to bar pullups in between each round of squats – those have gotten so much better.
B. 1:1 work rest ratio of 5 rounds: 15 wallball shots, 10 T2B, 5 burpee box jump overs: 1:23, 1:19, 1:28, 2:35, 1:56
Wheels came off in round 4 and 5
A. 275, 285, 295, 305, 315 back squat from yesterday
B. 8 sets of 10 bench press worked to 155. still nursing torn pec.
C. 4rds. that was awful.
A. Done at tempo
225/245/255/265/275, should’ve went heavier.
B. About 1:15 every rounds.
A. 205-235, continues to get better
B. Took 1:30 off between rounds and did rounds in 1:30 to 1:10
A. 185, 195, 195, 195×2…this was tough!
B. Did a 1 to 1ish work to rest. Each set was done 1:30-1:40…TTB being the inhibitor
Luke
A. 245, 255, 265, 275, 285 low bar @ tempo, on schedule.
B. 8:28, done as individual
A. High bar squat at tempo
235, 255, 255, 265, 275
B. My wife and I finished at 14:59 rx
That was a good sprint today!
Nice job doing this together with your wife. Does she normally work out with you? Also – I’m going to be at Cbus Lifting Co. for the free wod Sat. at 8:30. C’mon down if you can make it!
Hey nathan it depends on the day, but most of the time we do work out together. I won’t be able to go on Saturday with some work traveling. I hope it works out again soon.
A.) High bar BS up to 180 at prescribed tempo. felt good.
B.) each round was right at 1:30. all unbroken, I did strict T2B as I’m not super comfortable with my kips. I think that’s where the extra time came from. Felt relatively quick on all else.
Took 2 unplanned days off over the weekend. Oh well. Now to hit it hard! A. Low back BS x 3 @ tempo 135, 145, 155, 165, 175 – I didn’t stay in the whole for 2 full seconds on the last round. Would have been a no go. B. 1:1 rest/work 1:15 1:14 1:17 1:14 1:11 All rounds UB. C. 2 x 5 assisted BMU 20 pull ups – these were supposed to be two sets of ten but in the second round, my grip was done and I couldn’t hold on after 15. 20 sec hold on top… Read more »
Great day getting back at it.
A. HBBS 5×3 @tempo 225/235/245/255/265. Had to fight for #3 on the last couple sets. That pause at the bottom was tough today.
B. Rx’d solo with 1:1/2 work rest. 10:18. Rest was about :30-40 each round. Wall ball & BBJO UB. TTB went UB thru 3 and then 5/5/5 last 2 rds. Ouch
Two seconds at the bottom felt long at the end for me too.
Just got back from a massive head cold that put my body through the ringer over the weekend. Felt like a slug today
A: Squats
1: 275
2: 285
3: 285
4: 290
5: 295
B: Did 5 Rds for Time individual version:
7:00 RX
A. High bar squat 5×3 (32X1) 245,275,285,275,275
Tried low bar but my wrists and shoulders felt like they’d explode. Blaming my Heppner sized forearms.
B. Wife and I 5 rounds each: 12:07 total
15/6 Barbell Thruster
10 T2B / 12 ab mat sit-up
5 BBJO / BB step over
1:05/1:19
1:05/1:22
1:07/1:25
1:09/1:18
1:09/1:08
A. Low Bar BS x 3 @ 32X1 125, 135, 145, 155, 165 This is 20# more than I have ever used for low bar. Not sure about my form so I sent @libbylandry:disqus a couple videos to look over. The bar is so uncomfortable on my muscles that I taped a piece of pipe insulation to the bar….helped a little bit. B. No partner so I did 1 min rest between sets… 1:14, 1:15, 1:12, 1:11, 1:11 All elements UB…although my stations weren’t exactly close together, I have to do WB outside. But it was definitely a fun one!… Read more »
Nice work with the non close stations! I do my BBJO in the driveway and rest in the garage. Makes for a nice extra breath or 2!
Anika
A. 155/175/185/195/195
B. Did this as 5rft – 8:55
Those BS…soooo strong…this is low bar? I see most went with high bar..
(Anika)
Yes, I did low bar. After reading everyone’s comments, I was like, did I do it wrong?! Was I supposed to do high bar?! I kind of like the low bar, everything just seems more solid to me. Have a good workout Candy!
A. High Bar Back Squat 32X1 (OT3M)
235, 245, 255, 265, 275
… good tempo good mechanics
B. 5 rounds (1:1) of:
15 – WB / 10 – 2p American KB Swings / 5 – Push-Ups / 5 – 24″ BJO
1:12, 1:11, 1:09, 1:08, 1:10
… went with lateral BJOs … fun sprints.
Slapping forehead! I could have done lateral!!!! I have doing them a lot more for box jump overs, just forgot about it and went full on. Oh well, that probably would have saved me a coiple seconds each round. Great work!
Great work chris!
Good morning, everybody…
A. 205/225/245/265/265; felt good. legs still sore from Friday
B. 8:49 rx; done as 5 rounds for time (no partner). UB on t2b 1st 3 rounds, then 5/5 and 5/2/1/1/1. other exercises we’re UB throughout. legs were gone after round 2.
C. HSPU negatives x 10 from 6″ deficit.
Ha great weight choice indeed! That’s a tough stimulus to go straight through the 5 rds!
Warmup:
For hip mobility:
Set a band in a low set of J-hooks and complete 10 “over the fences” facing one direction and 10 facing the other direction.
Then, raise the J-hooks a little bit and complete 10 “under the fences” in one direction and 10 the other way.
Then:
10 monster walks forward, back, side, side with your band x2
20 adductor raises with your band tied to a post
20 banded good mornings
Then:
10 air squats
10 hanging knee raises
10 burpees
10 tuck jumps
Warm up your low bar back squat
Hi guys! Traveling back from a CrossFit seminar and didn’t have access to the programming, so my apologies that the morning crew didn’t have warmup notes this AM. Question for you all: would you be interested in taking part in an accountability challenge that we’re running inside the gym with our members? It’s thru an app, you log that you worked out, have the chance to win money (the pot is created by the participants, if you miss your goal for that day). We’d love to get our online community involved if you all would be interested! Let me know… Read more »
that does sound interesting, i’m always in for accountability but i’m following a different program until the open; could i log my own results there?
Oh this definitely sounds like fun fun fun…..more details would be great!!!
Sure, sounds like it could be interesting. How does it work?
Friday: A) 5 sets of 1 front squat @51×0 + 2 hang squat cleans. In kgs: 35, 40, 45, 50, 55. B1) EMOM 3′: 3 squat cleans. In kgs: 67.5, 70, 72.5 1′ rest B2) EMOM 3′: 2 squat cleans. In kgs: 77.5, 80, 82.5 1′ rest B3) EMOM 3′: 1 squat clean. In kgs: 87.5, 90, 92.5 C) OT2M, Front Squats. In reps and kgs: 4×100, 4×100, 3×105, 3×105, 2×112.5, 2×112.5 D) EMOM 10′ 1. 5 push press. In kgs: 60, 62.5, 65, 67.5, 70 2. 3 Jumping Bar Muscle Ups, bar at eye level. E) 3 RxT: –… Read more »
Wow Saturday sounds bad!! Amazing work as always
let’s say those 25 thrusters were as fun as getting hit in the head with a bat
I’m not sure how you kept up that awesome pace on Saturday…smoked those thrusters!!
thanks candy, just kept pushing through the hurt, i was aiming for something akin 9-15-21 but got enough time/gas for 4 extra reps
Did our local box WOD today:
A. Pause Front Squat x 6 Reps (from the floor): 135/145/155/175/185
B. 3RFT
— 75 DUs
— 10 Deadlifts (185 lbs)
— 30 Air Squats
Rx: 5’48” — almost went all unbroken but my third round of DUs got me. Either way pretty happy with this. Getting out of bed on a Monday = WINNING.
Major flawless victory
Man so much time playing this as a kid.. getting that 6-button controller for the Sega was legit ?
haha games nowadays just aint the same anymore
Bro we’d legit be friends in real life. This was my JAM back then. I’d pull so many fatalities and babalities on my little brother that he’d go to school wanting to fight someone.
those were the days
I don’t remember graphics like this on my Atari…you kids!
Excellent reference!!
DU volume sure can creep op on you. But great work all around man!
Definitely crept up on me brother. Three rounds of anything sounds cake…until you do it LOL.
I’m pretty sure I’ve never done 75 DUs unbroken so my hat is off to you!