Monday, January 2nd

1
Jan

Monday, January 2nd

Heads Up!¬†The only classes today are¬†Capt’s Practice @ 12:30, 5pm and 6pm.

Strength

Back Squat
5×3

*Superset each set of squats with 5-10 strict pull-ups

Conditioning

10 rounds for time:
5 Three-inch Deficit Handstand Push-Up
10 Kettlebell Swing, 32/24

12 minute time cap.

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44 Responses

  1. jmiz

    SF Crossfit

    8 min AMRAP
    8 GTOH 95#
    8 pull-ups
    8 BJs 24″
    4+1

    12 rounds (4x thru) for 75 seconds each of:
    50# DB bench press
    One legged DLs
    Good mornings
    Rxed.

  2. Liz

    squats: 143 across
    strict pull up super sets: 5-5-6-5-5

    metcon: 3 power snatch/6 pull ups/9 burpee over bar
    stopped in the second round for bleeding rip…probably did ~7 rounds in 10ish minutes

  3. JoJo

    Back squats warm-up 35-55-85-105
    5×3 145
    Strict pull-ups
    10-10-9-10-8
    Johanna made my squats weight look like nothing!!!
    Her FORM!!! ????????

    WOD
    10:43
    HSPU with abmat/10lb plate unbroken
    KB 24kg

    Accessory work with Rekas
    Squat position/over head press
    3×5 #35lbs

  4. ERIC S.

    For time
    7 squat snatch 165#
    11 ring muscle ups
    100 dubs
    11 ring muscle ups
    7 squat snatch 165#

    13:40 Rx’d
    #viejostrong

  5. Rekas

    BS 145# across all 5 sets
    3 strict pull-ups with 7 ring-rows each round after the first. Thanks for the push Jo!

    WOD
    10 rounds with box push-ups (on knees)
    24kgs kettle bell swings (earlier rounds taking turns with JoJo)
    11:33

    Behind the neck presses for fun with JoJo

  6. dtm

    Max push-ups in 5 min:
    110
    For future reference:
    50 @ 1:04
    100 @ 4:22

    5 Rounds:
    6 Strict HSPU
    10 Bent over row (each arm) 24kg db

    My legs needed a rest day

  7. Melissa TruHero

    Another full house for captain’s practice!

    Back squats: 165(5-3-3-3-3)
    Superset strict pull-ups: 5-5-4-5-3

    Metcon: 9+5 with box hspu and 24kg

  8. Melissa TruHero

    Another full house for captain’s practice!

    Back squats: 165(5-3-3-3-3)
    Superset strict pull-ups: 5-5-4-5-3

    Metcon: 9+5 with box hspu and 24kg

  9. J Cash

    For time
    7 power snatches 165#
    11 ring Muscle ups
    100 double unders
    11 muscle ups
    7 power snatches
    14:47

  10. Alice

    Back Squats:
    135# across
    Strict Pull-ups:
    5-5-5-5-5-5-7 (first two sets were during squat warmup sets)

    Conditioning:
    7+4 Rx’d

  11. Roberts

    Back squat at 133#
    2 strict pull ups btwn each round

    4 rounds for time
    8 hang clean and jerk @ 73
    12 kb swings @ 24kg
    16 sit ups
    10:10 with Russian swings

  12. johanna

    Back Squat 5×3 @145
    Superset with strict pull-ups/ring rows 2/6, 2/6, 2/5, 2/5, 1/5

    Wod:
    7 rounds with regular HSPUs and 24kg Russian swings
    Did the first round with 2″ deficit- never tried them before and started failing so got rid of the plates.

    Back has been bothering me, so took it easy-ish and ended with some reverse hypers with Richie. Bring on 2017!

  13. D-Nice

    No arms workout

    5 rounds not for time:
    10 air squats
    10 good mornings

    5 rounds not for time:
    10 box step ups (it was a tall box)
    10 bent knee v ups

    30 minutes armless air bike

    It was so nice to finally get back and really moving again! I MISSED YOU GUYS!

  14. JLee

    Back Squats – 3×3 @ 235# 2×3 @ 245#
    Super set with strict pull ups – 6/5/5/4/4

    WOD scaled to box pike push ups. First time being Russian with 32KGs

    9+9 – Had like 30 secs left to get 6 more swings but didn’t. Hams and shoulders were zapped

  15. JLee

    Back Squats – 3×3 @ 235# 2×3 @ 245#
    Super set with strict pull ups – 6/5/5/4/4

    WOD scaled to box pike push ups. First time being Russian with 32KGs

    9+9 – Had like 30 secs left to get 6 more swings but didn’t. Hams and shoulders were zapped

  16. chad

    BS – 225 across & 5 strict pull ups after each set, still sore from Saturday
    15:34rx (8+something at 12 min)
    1 min ass assault (does it ever get easier?)

  17. chad

    BS – 225 across & 5 strict pull ups after each set, still sore from Saturday
    15:34rx (8+something at 12 min)
    1 min ass assault (does it ever get easier?)

  18. Jennifer

    Mom BS 103#
    Brett BS 123#

    WOD
    Mom 10:21 5 pushups 20kg KB
    Brett 9 rounds 5PU 24kg KB

    Great to work out with my son!

  19. sallys

    BS (to a wall-ball): 135# across
    Strict pull-ups: 7/5/5/5/5

    Metcon: 6 rounds + 5 HSPU, 24kg KB and kipping HSPUs (not deficit…did 2 of those before the WOD and decided, erm, nope)

  20. sallys

    BS (to a wall-ball): 135# across
    Strict pull-ups: 7/5/5/5/5

    Metcon: 6 rounds + 5 HSPU, 24kg KB and kipping HSPUs (not deficit…did 2 of those before the WOD and decided, erm, nope)

  21. dquat

    bs took a bit to get warm, hips and back felt rough
    285,305,315,325,330 7 strict pus btwn each.

    8+4rx strict hspus slowing me down.

  22. dquat

    bs took a bit to get warm, hips and back felt rough
    285,305,315,325,330 7 strict pus btwn each.

    8+4rx strict hspus slowing me down.