9
Apr
Monday, April 10th
Heads Up! The gym will only be open for OPEN GYM on Easter Sunday, 12:30 to 2:00pm.
WOD
Strength
Back Squat
10-8-6-4-2
Stronger athletes, use chains today.
Conditioning
Tabata Back Squats
Use an unloaded 45 or 35lb bar. Do not rack the bar.
Post all loads and total tabata reps completed to comments.
We’re all strong athletes! ????????????????
Yes but some are stronger.
*Insert comment about fitter athletes here*
5 Rounds every 2:30
5 Strict Press w/ 45#dbs, immediately followed by max push-press
13/10/8/7/7
21-18-15-12-9-6-3
Dead high pulls
push-ups
7:13
160# back squat (145, 155, 160, 165, 150)
45# barbell tabata back squat (maybe 65reps)
Back Squat
10-8-6-4-2
225-255-275-315-365 w/ chains
Tabata Back Squat
120
Back squat
215-235-255-275-295 w/ chainz
Tabata back squat: 125
135-145-155-165-175
Tabata: 84
BS:
155(10) – 175(8) – 205(6) – 215(4) – 225(2) w/ chainz
Tabata:
80 (standing behind the bunny rabbit that is Rob Seda)
BS 10-93# 8-103# 6-108# 4-113# 2-118#
Tabata 71reps
bs 200
tabata 102
BS: 10-83, 8-88,6-93, 4-98, 2-103 (this could have been heavier, especially the 4 and 2)
Tabata: 78 reps
195-215-245-265-295
64, lol?
(with chains)
Back squat (10-8-6-4-2)
100-110-120-135-150
Tabata Back Squats: 85
10-8-6-4-2
225-235-250-265-275 (w chainz)
tabata: 116 reps
chin-ups, 7 sets of 7 nft
Back Squat 10-8-6-4-2:
130-140-150×4(F)-150-160
[felt super solid at 160]
Tabata: 109
BS: 135, 145, 155, 165, 190
Tabata – 101 reps
125(10)-130(8)-135(6)-140(4)-145(2)
77 total reps
Got strict pull-ups!!! 10am is when my muscles wake up apparently
BS: 75-85-95-105lb
pull-up practice in between the sets
Tabata: 80 reps
Way to go girl!
congrats!
????????
Congrats Allison!
yasss!!!!!
Nice work on the pull-ups!
https://breakingmuscle.com/learn/deadlifting-with-chains-why-science-says-chains-work
In case some of you were wondering why use chains read this article. Everyone could probably benefit from the use of chains. It’s called variable resistance and it trains explosiveness out of the hole in a squat.
BS 133-143-153-163-173
Tabata 90
Back squats w/2 chains
185(10) 225(8) 275(6) 315(4) 345(2)
“Snake Bite”
21-15-9
Snatch (full)
135-95
C2B
13:55 Rx’d
Two chainz?! ???? Snake Bite, who comes up with these names…
CrossFit New England names all their wods, it’s kinda fun!
Back Squat w/2 chains (athlete)
Warm-up 65+2, 85+2, 105+2 (5’s)
Working weight:
135+2 (10), 145+2 (8), 155+2 (6),
165+2 (4), 170+2 (2)
Conditioning
Tabata Back Squats ZERO
No time for Tabata squats or accessory work:
Had to head to sprint to work!!
Thanks for cleaning my station crew 🙂
Rushing to post, I make no sense but you get it!
Weighted step ups with 85 lbs
Then some back squats with an empty bar. Knee is feeling good
Snake bite
21-15-9
Snatches @135
C2B pull-ups
I subbed for muscle/power snatches instead of full snatch.
15:52
Back Squat (low bar) 10-8-6-4-2
225+chain(10), 245+chain(8), 265+chain(6), 285+chain(4), 305+chain(2)…with spot/help from Matt, Thanks!
TABATA Barbell Back Squat
135
Sunday make-up
Bench Press: 5-5-5-5-5
215(5), 225(5), 235(5), 240(5), 240(2)
Burpee ladder:
17min+17
yoke with chains
112 (10)- 122(8)- 132(6) – 142(4) – 152(2)
tabata air squats – 151. couldn’t get into a back rack 🙁
No chainz BS 185(10)-215(8)-235(6)-265(3)-275(1) (humbled)
Tabata BS – 105
Reverse Hyper 4×15(2×25)
5×5 HSPU w/ abmat
Gluteham raise 3×8 w/black band
lots of work to do…
Jerry (1 mile/2k row/1mike) NFT w chainz
Fueled by sugar babies and remnants of Carlos’ c4 drink
205-225-255-275-315 no chains, not enough to go around.
Tabata 125 reps
Squatz: 80 (10), 95 (8), 115 (6), 125 (4), 140 (2)
Tabata squats with 35#: 64 or 74. Probably 74? Counting at 6:45 am was too hard.
Back squats w/2 chainZ
305(2)
“Snake Bite”
21-15-9
Snatch (full)
135-95
C2B
13:23 Rx’d (that was a doozy)
Back squats
93(10)-103(8)-113(6)-123(4)-133(3)-138(2)
First time trying with 2 chainz ⛓
Tabata 84
I hope I can walk tomorrow
Back squats 10-8-6-4-2
73-83-93-103-108 + 2 chainz
Tabata
86 hunched over back squats.
Squats:
10-8-6-4-2
165-185-205-225-240 w/ 2 chains
Tabata: 87
Stairs: nft
Back squat:
10 – 8 – 6 – 4 – 2
73-83-93-103-103 with chains 🙂
Tabata squats with barbell 33 pounds: 105 reps.
10- 95
8- 105
6- 125
4- 135
2- 155
– used chains
Tabata – 70 reps (45 bar)
BS: 225 235 245 265 275 w/chainz
79 reps
Backsquats
95(10)-105(8)-125(6)-135(4)-155(2) w/ 2 chains ⛓
Back Squats/ 2 Chainz
175(10)-195(8)-215(6)-235(4)-255(1)-245(2)
86 reps
cant remember breakdown but 143(2) PR
95 reps–loooooved this tabata