3 heavy back squat
Max reps kettlebell swing*, 32/24kg
Rest as needed.
*The set ends when the kettlebell pauses at any point.
Post squat loads and swing reps to comments.
71 Responses
johanna
Don’t forget to submit your 17.5 scores by 8pm at games.crossfit.com
Awards for our first annual Intramural Open will be given out at our Post Crossfit Open celebration on Saturday night at Beer Karma.
More details here: https://www.facebook.com/events/1889829334569419/
dtm
The DOH came in this morning and gave the thumbs-up during the pre-operational inspection so now we’re totally legit. You missed your chance to tell your friends you went to a beer speakeasy in Williamsburg.
If you bring a Where’s Waldo book other than “Where’s Waldo Now” your first drink is on the house.
johanna
Don’t forget to submit your 17.5 scores by 8pm at games.crossfit.com
Awards for our first annual Intramural Open will be given out at our Post Crossfit Open celebration on Saturday night at Beer Karma.
More details here: https://www.facebook.com/events/1889829334569419/
dtm
The DOH came in this morning and gave the thumbs-up during the pre-operational inspection so now we’re totally legit. You missed your chance to tell your friends you went to a beer speakeasy in Williamsburg.
If you bring a Where’s Waldo book other than “Where’s Waldo Now” your first drink is on the house.
Joe
235/12
240/12
245/12
250/12
255/14
All rx
Increase <10% of first weight
Last weight @ ~93% of 1 rm
Joe
235/12
240/12
245/12
250/12
255/14
All rx
Increase <10% of first weight
Last weight @ ~93% of 1 rm
BAston
5 rounds of 30 Air Squats / Max Ring Rows (12/12/11/10/10)
I’m looking forward to the end of the week when I can resume normal shit again.
BAston
5 rounds of 30 Air Squats / Max Ring Rows (12/12/11/10/10)
I’m looking forward to the end of the week when I can resume normal shit again.
dtm
6 Rounds
16 farmers lunges w/ 24kg dbs
Immediately followed by 10 squat jumps
Bench bro-sesh with Jcash 5-5-5-5
185,205,225,235 weak sauce!
Squats 3 rep
245,265,285,305,325,345 no swings today
Oly 10 min Emom 2 power cleans + 1 Jerk
155(1) 175(2) 195(2) 215(2) 225(2) 245(1)
Wod
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
13:04 Rx’d
JoJo
Now this is a WOD a wanna do…
BAston
When I am done with my Prancercise activities this week and can get back into normal training, I want to try this.
ERIC S.
Can you please blog of these pancercise activities #functionalfitness
On “Love Boat” the rower was pretty bad after DT . My goal was to finish this in under 13 min ????
JLee
Pretty sure we did the “love boat” not too long ago… I remember coming out of it thinking a full DT would be pretty terrible
JLee
12/27 according to the history books. With 2K row.
ERIC S.
Bench bro-sesh with Jcash 5-5-5-5
185,205,225,235 weak sauce!
Squats 3 rep
245,265,285,305,325,345 no swings today
Oly 10 min Emom 2 power cleans + 1 Jerk
155(1) 175(2) 195(2) 215(2) 225(2) 245(1)
Wod
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
13:04 Rx’d
JoJo
Now this is a WOD a wanna do…
BAston
When I am done with my Prancercise activities this week and can get back into normal training, I want to try this.
ERIC S.
Can you please blog of these pancercise activities #functionalfitness
On “Love Boat” the rower was pretty bad after DT . My goal was to finish this in under 13 min ????
JLee
Pretty sure we did the “love boat” not too long ago… I remember coming out of it thinking a full DT would be pretty terrible
JLee
12/27 according to the history books. With 2K row.
I got bored in the first round and just stopped when I saw that Darcy was done….So goals for next rounds were to just hold on for one more. Had I know Matt had thrown down a swing challenge….
I got bored in the first round and just stopped when I saw that Darcy was done….So goals for next rounds were to just hold on for one more. Had I know Matt had thrown down a swing challenge….
Don’t forget to submit your 17.5 scores by 8pm at games.crossfit.com
Awards for our first annual Intramural Open will be given out at our Post Crossfit Open celebration on Saturday night at Beer Karma.
More details here: https://www.facebook.com/events/1889829334569419/
The DOH came in this morning and gave the thumbs-up during the pre-operational inspection so now we’re totally legit. You missed your chance to tell your friends you went to a beer speakeasy in Williamsburg.
If you bring a Where’s Waldo book other than “Where’s Waldo Now” your first drink is on the house.
Don’t forget to submit your 17.5 scores by 8pm at games.crossfit.com
Awards for our first annual Intramural Open will be given out at our Post Crossfit Open celebration on Saturday night at Beer Karma.
More details here: https://www.facebook.com/events/1889829334569419/
The DOH came in this morning and gave the thumbs-up during the pre-operational inspection so now we’re totally legit. You missed your chance to tell your friends you went to a beer speakeasy in Williamsburg.
If you bring a Where’s Waldo book other than “Where’s Waldo Now” your first drink is on the house.
235/12
240/12
245/12
250/12
255/14
All rx
Increase <10% of first weight
Last weight @ ~93% of 1 rm
235/12
240/12
245/12
250/12
255/14
All rx
Increase <10% of first weight
Last weight @ ~93% of 1 rm
5 rounds of 30 Air Squats / Max Ring Rows (12/12/11/10/10)
I’m looking forward to the end of the week when I can resume normal shit again.
5 rounds of 30 Air Squats / Max Ring Rows (12/12/11/10/10)
I’m looking forward to the end of the week when I can resume normal shit again.
6 Rounds
16 farmers lunges w/ 24kg dbs
Immediately followed by 10 squat jumps
Hollows:
83-56-54
1. 95lb – 20 reps
2. 105 lb – 20 reps
3. 105 lb – 20 reps
4. 105 lb – 20 reps
5. 105 lb – 20 reps
KB – 20kg
1. 95lb – 20 reps
2. 105 lb – 20 reps
3. 105 lb – 20 reps
4. 105 lb – 20 reps
5. 105 lb – 20 reps
KB – 20kg
KB – 20kg
105/13
115/13
125/17
125/22
125/25
KB – 20kg
105/13
115/13
125/17
125/22
125/25
Squats/Swings
265/40
265/35
265/33
265/32
265/32
Ruff stuff, my squats won’t hold up, but I dare someone to take down my max swings… nvm Mikey just did 41.
You still did 27 more swings than me. Nice Job!
Squats/Swings
265/40
265/35
265/33
265/32
265/32
Ruff stuff, my squats won’t hold up, but I dare someone to take down my max swings… nvm Mikey just did 41.
You still did 27 more swings than me. Nice Job!
Drop in at CrossFit Hendersonville
KB windmills 3×10 (18,35,35)
Paterson step ups 3×10 (progressions for pistols)
Helen – 12:07rx
Drop in at CrossFit Hendersonville
KB windmills 3×10 (18,35,35)
Paterson step ups 3×10 (progressions for pistols)
Helen – 12:07rx
DOMs from sat. Movement is good for that though. Until, back starts tightening on swings.
High: 235/22
Low: 195/16
rx’d.
DOMs from sat. Movement is good for that though. Until, back starts tightening on swings.
High: 235/22
Low: 195/16
rx’d.
BS 153#
KBS 25-23-20-20-20
BS 153#
KBS 25-23-20-20-20
Squats: 145# across
Swings (as rx’d): 20-20-20-13-15
(legs feel even worse today)
Squats: 145# across
Swings (as rx’d): 20-20-20-13-15
(legs feel even worse today)
185 across, 28K – 20 high, 12 low, total 79
185 across, 28K – 20 high, 12 low, total 79
Sunday Oly make up:
Snatch:
135,145,155,165,175(f)
Clean and Jerk:
185,195,205,215,230(dirty/sloppy)
Monday WOD:
squat lb/KB reps Rx
235/42
235/32
235/25
235/23
235/23
Sunday Oly make up:
Snatch:
135,145,155,165,175(f)
Clean and Jerk:
185,195,205,215,230(dirty/sloppy)
Monday WOD:
squat lb/KB reps Rx
235/42
235/32
235/25
235/23
235/23
135/25
135/25
140/26
140/26
140/27
135/25
135/25
140/26
140/26
140/27
Bench bro-sesh with Jcash 5-5-5-5
185,205,225,235 weak sauce!
Squats 3 rep
245,265,285,305,325,345 no swings today
Oly 10 min Emom 2 power cleans + 1 Jerk
155(1) 175(2) 195(2) 215(2) 225(2) 245(1)
Wod
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
13:04 Rx’d
Now this is a WOD a wanna do…
When I am done with my Prancercise activities this week and can get back into normal training, I want to try this.
Can you please blog of these pancercise activities #functionalfitness
On “Love Boat” the rower was pretty bad after DT . My goal was to finish this in under 13 min ????
Pretty sure we did the “love boat” not too long ago… I remember coming out of it thinking a full DT would be pretty terrible
12/27 according to the history books. With 2K row.
Bench bro-sesh with Jcash 5-5-5-5
185,205,225,235 weak sauce!
Squats 3 rep
245,265,285,305,325,345 no swings today
Oly 10 min Emom 2 power cleans + 1 Jerk
155(1) 175(2) 195(2) 215(2) 225(2) 245(1)
Wod
“Love Boat”
5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Directly into…
3 Rounds of “DT”
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
Directly into…
1,000 Row
13:04 Rx’d
Now this is a WOD a wanna do…
When I am done with my Prancercise activities this week and can get back into normal training, I want to try this.
Can you please blog of these pancercise activities #functionalfitness
On “Love Boat” the rower was pretty bad after DT . My goal was to finish this in under 13 min ????
Pretty sure we did the “love boat” not too long ago… I remember coming out of it thinking a full DT would be pretty terrible
12/27 according to the history books. With 2K row.
Ab workout from CrossFit.com
https://crossfit.com/workout/2017/03/20#/
11:45 as rx’d
Ab workout from CrossFit.com
https://crossfit.com/workout/2017/03/20#/
11:45 as rx’d
325/25
325/25
335/25
335/25
345/25
325/25
325/25
335/25
335/25
345/25
17.5
17:09. Stick me with a fitness fork.
I was walking home feeling like a bag of dicks then walked by some kids begging which put things in perspective. Shitty wod? Yup, 1st world problem.
17.5
17:09. Stick me with a fitness fork.
I was walking home feeling like a bag of dicks then walked by some kids begging which put things in perspective. Shitty wod? Yup, 1st world problem.
Crossfit out east
PR one rep max deadlift by 15#: 325# good start to the afternoon
3 rounds, 8 mins each
800m run
15 power snatch 135#/95#
20 burped
Finished first round at 95# and then blech.
Crossfit out east
PR one rep max deadlift by 15#: 325# good start to the afternoon
3 rounds, 8 mins each
800m run
15 power snatch 135#/95#
20 burped
Finished first round at 95# and then blech.
225/25
225/20
235/20
235/15
235/15
225/25
225/20
235/20
235/15
235/15
152#, 33-30-30-30-30 ring rows
152#, 33-30-30-30-30 ring rows
225/15
245/15
255/15
255/15
255/21
Rx
225/15
245/15
255/15
255/15
255/21
Rx
165#
13/10 Rx
165#
13/10 Rx
205/15
215/13
225/12
(put on a belt mickey style)
230/12
235/12
Rx kettlebell. No gas in this tank today.
205/15
215/13
225/12
(put on a belt mickey style)
230/12
235/12
Rx kettlebell. No gas in this tank today.
BS 103# all 5 rounds
KBS ranged from 23-30 reps 12kg KB
BS 103# all 5 rounds
KBS ranged from 23-30 reps 12kg KB
155/23
165/20
155/14
155/11(grip slipped and messed up this set)
155/14
24kg KB
155/23
165/20
155/14
155/11(grip slipped and messed up this set)
155/14
24kg KB
155/30, 155/31, 155/32, 155/33, 155/35
I got bored in the first round and just stopped when I saw that Darcy was done….So goals for next rounds were to just hold on for one more. Had I know Matt had thrown down a swing challenge….
155/30, 155/31, 155/32, 155/33, 155/35
I got bored in the first round and just stopped when I saw that Darcy was done….So goals for next rounds were to just hold on for one more. Had I know Matt had thrown down a swing challenge….
Back squat: 115, 3 good reps.
Russian Kettle bells: orange 20 kilograms
1. 22
2. 20
3. 17
4. 20
5. 22
Back squat: 115, 3 good reps.
Russian Kettle bells: orange 20 kilograms
1. 22
2. 20
3. 17
4. 20
5. 22
7am 17.5 @ 14:33 scaled
8pm 155 back squat, 86 kettleballs 24kg (15,16,17,18,20)
7am 17.5 @ 14:33 scaled
8pm 155 back squat, 86 kettleballs 24kg (15,16,17,18,20)