Friday, August 18th

17
Aug

Friday, August 18th

Reminder, bring a friend to any class tomorrow, Saturday, August 19th. We promise we’ll be gentle.

Also, Sunday’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled. OG will be 12:30 as normal.

Today’s push-up count: 44 (572 down, 428 to go!)

WOD

Push Press
1 – 1 – 1 – 1 – 1 – 1 – 1

Back Squat
3 x 5
Use 5lbs more than last week.

Post loads for both movements to comments.

35 Responses

  1. JLee

    Push Press: 145-155-160-165-170-175PR-180PR 185 next time for sure

    Squats 3×5 @ 205# missed a few of the ‘add weight’ days. need to catch up

    Push ups 44 also need to catch up

  2. JLee

    Push Press: 145-155-160-165-170-175PR-180PR 185 next time for sure

    Squats 3×5 @ 205# missed a few of the ‘add weight’ days. need to catch up

    Push ups 44 also need to catch up

  3. LaurenMargaret

    Push Press (1 – 1 – 1 – 1 – 1 – 1 – 1)
    65-70-75-80-90-95-100(f)-100(pr)

    Back Squat (3 x 5)
    @130

  4. LaurenMargaret

    Push Press (1 – 1 – 1 – 1 – 1 – 1 – 1)
    65-70-75-80-90-95-100(f)-100(pr)

    Back Squat (3 x 5)
    @130

  5. dtm

    A) 5 Rounds
    Max Strict press w/ single 50# db (8/7/6/6/5)
    1 minute hollow hold

    B) 5 Minute AMRAP
    Max air squats
    *8 push-ups EMOM starting at :00
    178

  6. ERIC S.

    Oly
    Skill #1 – Flat-Footed Snatch High Pull
    5 Sets of 3, Light Load
    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load
    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    103,135,140,145, 150

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.
    Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,

    165, 180, 200
    165, 180, 210
    165, 180, 215

    “SATANS WHISKERS”
    3 Rounds:
    10 Chest to Bar Pull-Ups
    10 Front Squats (165/110)
    10 Burpees
    5:24 rx

  7. ERIC S.

    Oly
    Skill #1 – Flat-Footed Snatch High Pull
    5 Sets of 3, Light Load
    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load
    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    103,135,140,145, 150

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.
    Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in,

    165, 180, 200
    165, 180, 210
    165, 180, 215

    “SATANS WHISKERS”
    3 Rounds:
    10 Chest to Bar Pull-Ups
    10 Front Squats (165/110)
    10 Burpees
    5:24 rx

  8. JTrano

    Oly
    Skill #1 – Flat-Footed Snatch High Pull
    5 Sets of 3, Light Load
    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load
    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    65,70,73,75,80

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.

    80, 85,93
    80, 85, 98
    80, 85, 105

    “SATANS WHISKERS”
    3 Rounds:
    10 Ring Rows
    10 Front Squats 95# from the ground
    10 Burpees
    6:59

  9. JTrano

    Oly
    Skill #1 – Flat-Footed Snatch High Pull
    5 Sets of 3, Light Load
    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load
    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)

    Hang Power Snatch
    5 Sets of 3
    65,70,73,75,80

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.

    80, 85,93
    80, 85, 98
    80, 85, 105

    “SATANS WHISKERS”
    3 Rounds:
    10 Ring Rows
    10 Front Squats 95# from the ground
    10 Burpees
    6:59

  10. JoJo

    Oly
    Skill #1 – Flat-Footed Snatch High Pull
    5 Sets of 3, Light Load
    35-45-55-55-65
    Skill #2 – Muscle Snatch
    4 Sets of 3, Light to Moderate Load
    35-35-50-55
    Skill #3 – Snatch Grip Push Jerk
    3 Sets of 3, Moderate Load (from rack)
    35-45-50-55

    Hang Power Snatch
    5 Sets of 3
    55,60,65,70,70

    9 Sets of 2 Tempo Repetitions
    5 Seconds Down, 3 Second Pause in Bottom, Stand.
    Front Squat
    90,95, 105
    90,95, 105
    90,95, 105

    “SATANS WHISKERS”
    3 Rounds:
    10 Chest to Bar Pull-Ups
    10 Front Squats (165/110)
    10 Burpees
    6:38 rx

    1. JoJo

      Accessory work:
      DB strict press #25
      4 sets of 10 reps
      curls/triceps for the girls DB#25
      black band for triceps
      3 sets of 12
      MU transition from the ground (working the turn-over)
      4 in row

  11. Ashley Moduno

    Press: 100-105-110-115-120-130-140

    Back squat: should have been 185 today i tried without the belt to focus on core strength and did 175

    74 push ups so 800 total so far

    Lil bit of abs with the best buddy in the world!

  12. Ashley Moduno

    Press: 100-105-110-115-120-130-140

    Back squat: should have been 185 today i tried without the belt to focus on core strength and did 175

    74 push ups so 800 total so far

    Lil bit of abs with the best buddy in the world!