Monday, November 28th

27
Nov

Monday, November 28th

Strength

Squat
3×5

Conditioning

Every 3 minutes for 5 rounds:
1 hill sprint
10 strict pull-ups

Post results to Comments.

0 Response

  1. BAston

    Back Squat: 215# (10# less than last time, everything felt heavy this morning)

    Conditioning: full hill sprint + 10 strict pull ups x 5

  2. JLee

    Squats 3×5 @ 210. 5# more than last time. Leaning too hard on right leg

    WOD scaled to 5 strict per round. No hams left on 5th run

  3. GabrielleS

    Squats 113-113-133. Think I can go heavier without much issue next time…

    Scaled to 5 strict pull-ups with two red bands, can still barely get all the way up!

  4. Jess RP

    Squats 100, 2 lbs more than last time and a PR! 25 cal row instead of the run, 5 banded pull-ups (skinny red and medium red), not very strict toward the end.

  5. Rekas

    BS @ 145# (5# heavier than last time)

    Metcon – hill sprint with 10 blue banded, strict pull-ups
    ~30-40 seconds to spare for each round

    1. Dropped in at CrossFit Bangor. Nice big warehouse spot. One sad ole neglected rusty ass ghd in the corner with my name on it. “Hey old fella, let’s be friends”

  6. Joe

    225 bs across

    Wod

    10 down to 1 deads 255#
    1 up to 10 pull ups

    Courtesy of crossfit norwalk.
    18:55
    Pulled sumo; pull-ups strict-ish

  7. ERIC S.

    Back squats 4 rep max 296, 315,335, 345
    Power snatch 45sec on rest 2:15 x 5 rounds
    10reps every round @120lbs

    Metcon 12 min Amrap
    15 thrusters 95/65
    15 Kipping hspu
    1000m Row
    2 + 16 Rx’d

  8. dtm

    4/3/2/1 minute AMRAPs with 1 minute rest between
    With 45# dbs
    5 Deadlifts
    5 HPC
    5 PP

    4+6/3+3/2/1+6

    5×5 Bent over row w/ 45# dbs

  9. J Cash

    Deadlift 4 rep max
    305-325-345-365

    Power snatches @120 .45 secs on 2:15 off for 5 rounds
    9-9-10-10-10

    Metcon: 12 min Amrap
    15 power snatches
    15 hspu
    1K row
    1 round + 30 reps and 552Meter row

  10. Melissa TruHero

    BS @ 165# lower back no bueno
    – 10 push-ups after each set

    Mod wod – 5 rounds
    12 cal assault bike
    5 strict pull-ups

  11. dquat

    3×5 bs @ 315

    3mins 5rds
    20cals assault bike
    10unbroken strict pu. except for last round, wasn’t happening. the burn was real.