Friday, August 11th

10
Aug

Friday, August 11th

Today’s push-up count: ZERO, we’ll do plenty tomorrow.

Reminder: there’s a 4pm class on Fridays in August, and no 7pm class!
Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum, and the first heat will kick off at 9:30. The gym will be closed all day.

WOD

Back Squat
3 x 5
Use 5 lbs more than Monday.

Then, complete as many rounds as possible in 7 minutes:
4 Deadlift, 275/185
12 Reverse Lunge Steps

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34 Responses

    1. ERIC S.

      5×3 back squats 305lbs

      “Chiquitas”
      15-10-5
      Kettlebell Swings (70/53)
      Toes to Bar
      800 Run ????????
      5-10-15
      Kettlebell Swings (70/53)

      9:55 rx
      Toes to Bar

  1. dtm

    5 Rounds every 2:30
    16 Bulgarian split squats w/ 35# dbs

    7 Minute AMRAP
    12 Deads w/ 50# dbs
    12 Reverse Lunges
    7+7

    Accumulate 7 minutes in a plank – CHECK

  2. JoJo

    3×5 back squats all at 160lbs

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53)
    Toes to Bar
    800 Run ????
    5-10-15
    Kettlebell Swings (70/53)
    Toes to Bar

    11:22 rx weight 1000 meter row

    Accessory work:
    4 sets 12 reps DB strict press #25lbs
    2 abmats 15 negative HSPU

  3. juliavery

    Back squats. Worked up to heavy 5 reps @175lbs

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53)
    Toes to Bar
    800 Run
    5-10-15
    Kettlebell Swings (70/53)
    Toes to Bar
    10:07 rxd

    Fun working out with some of the crew! I’ve missed you guys!

  4. Drop in West Coast Strength and Conditioning 8/11

    Back Squat
    3 x 10 185# Knee felt okay, not bad not great

    Monday’s WOD

    Then, for time:
    30 kettlebell swings, 32/24
    90 double unders
    20 kettlebell swings
    60 double unders
    10 kettlebell swings
    30 double unders

    6:37 Rx

    Cashout:

    8 x 2 Power Snatch 135# every 90 secs

  5. JTrano

    5rm Max @ 165#
    125/135/145/155/165

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53) Russian
    Knees to chest
    800 Run ????????
    5-10-15
    Kettlebell Swings (70/53) Russian
    Knees to chest

    11:56

  6. Roberts

    5rm Max @ 165#
    122/133/143/153/163
    Not a PR – my legs hurt from all those wall balls

    “Chiquitas”
    15-10-5
    Kettlebell Swings @ 20kg
    T2b
    800 Run ????????
    5-10-15
    Kettlebell Swings
    T2b

    I think it was 15:49? I don’t remember – it was over the time cap and I wasn’t having it today

    Thanks for cheering me on JoJo, julia, eric and Jess – even though I yelled at you

  7. chad

    24 push ups to make up from last Friday and finally caught up
    75 push ups (half of tomorrow’s)
    311 total so far, 689 to go i think

  8. Lina

    Back Squat
    3 x 5
    Use 5 lbs more than Monday. Lina: @ 113

    Then, complete as many rounds as possible in 7 minutes:
    4 Deadlift, 275/185 Lina: @153
    12 Reverse Lunge Steps
    Total:8+2