21
Apr
Saturday, April 22nd
Heads Up! It’s not too late to register for the USA Weightlifting Level 1 Sports Performance Coach certification at Metropolis. 20 are signed up so far.
KHour WOD
“Front line”
3 rounds for time
400m run
15 hang power cleans,
12 front rack lunges
9 lateral burpees over the bar
Men use 115lbs. Women use 80lbs.
Post time to Comments.
17:44 Rx
Perfect amount of rounds.
14:29 rx
I did my 31 burpees! A fine wager…
19:28 Rx
20:13 rx
20:12 RX
13:35 rx’d
If you have nothing to do tonight, come on out to Two Door Tavern on 3rd for my 40th Birthday drinks! 8:30pm til whenever. Go Rangers!!
Happy bday man! Apologies I have a 50th conflict.
Happy “Over The Hill” Brian!
Nice work today!
3 rounds for time w/ 50# dbs:
15 hang power cleans,
12 front rack lunges
9 burpees
9:24
5 min AMRAP
Thrusters w/ single 50# db
3 Burpees at the top of the minute starting at :00
60
**Hopefully getting in an EWOD tomorrow and will make up the 400s.
Curls for funnzies
14:20 rx
Squat 5’s : 215-225-235-240-205
Today:
17:15 rx
I think my run was a little long based on time it took to do them but pretty close.
Yesterday:
173×5; got greedy and tried 183 next. We collectively agreed I should stop after the third rep.
2+6 Rx on HsPu KB DU complex
Today:
18:46 Rx. I hate weighted lunges
Yesterday:
173×5; got greedy and tried 183 next. We collectively agreed I should stop after the third rep.
2+6 Rx on HsPu KB DU complex
Today:
18:46 Rx. I hate weighted lunges
“Front Line”
10:08 Rx
“Front Line”
10:08 Rx
82# yoke squats for cleans, lunges – 13:56
82# yoke squats for cleans, lunges – 13:56
21:23 @75lb
Had really great intentions of trying rx but got stuck in the lunge longer than I had planned
You did lpretty damn good!
21:23 @75lb
Had really great intentions of trying rx but got stuck in the lunge longer than I had planned
You did lpretty damn good!
19:34 Rx
18:08 @ 95
18:08 @ 95
“Frontline” Modified
3 rounds for time
400 m run (sub 18 cal on Assault Bike) Death Bike
15 Hang power cleans #80
12 Front rack lunges #80
9 Lateral burpees over bar
10:51 NOT RX
Accessory Work:
50 push-ups for time 1:37
OG w/ C-Los
MOTIVATION…
“Crowbar”
AMRAP 4:
18 Power Snatch (75/55)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (95/65)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (115/80)
12 Burpee Pull-ups
Max Calorie Row
1st Amrap 19 Cals
2nd Amrap 17 Cals
3rd Amrap 11 Cals
“Frontline” Modified
3 rounds for time
400 m run (sub 18 cal on Assault Bike) Death Bike
15 Hang power cleans #80
12 Front rack lunges #80
9 Lateral burpees over bar
10:51 NOT RX
Accessory Work:
50 push-ups for time 1:37
9:55rx
18:53 Rx
Lunges were the worst!
18:53 Rx
Lunges were the worst!
20:[email protected]#
20:[email protected]#
Crossfit Southie – Boston, MA
Cash in
10 min ass bike > 40 rpm (the pedals, not the fan). Knee held up well
5 Rounds for Quality
2 min Ski Erg (tried to get > 450 m each round and succeeded)
5 c2b pull ups
15 GHDs
1 min rest
Some RomWod-ish mobility at the end. Can’t close the knee joint quite yet without discomfort (child’s pose, etc)
Proposal: Kickstarter to put 1 or 2 ski Ergs at Trop
Go Celtics!!!!
Hope to try Frontline one day soon
BTN PP+PJ 5x(2-2)
65-85-95-100-100
Hope to try Frontline one day soon
BTN PP+PJ 5x(2-2)
65-85-95-100-100
OG
Power Clean + Squat Clean
105 | 115 | 117 | 120 | 120
Squat Clean
120 | 125 | 130 | 130 | 130F | 130F
Front Squat Triples w. 3 sec pause at the bottom
105 | 110 | 115 | 120 | 125 | 125
OG
Power Clean + Squat Clean
105 | 115 | 117 | 120 | 120
Squat Clean
120 | 125 | 130 | 130 | 130F | 130F
Front Squat Triples w. 3 sec pause at the bottom
105 | 110 | 115 | 120 | 125 | 125
Frontline
15:22 rxd
Masters’ Hour
Way to #workfuckingharder
Thanks for yelling in my face. That made it more fun.
Entire Pizza ???? Under 10min as Rx’d
og
Bench press 5×5 @ 95#
5 rounds
21 cal row
15 wall balls @ 14#
9 deadlifts @ 125#
18:18
– holy piernas!
Ab cash out – 3 rounds
:30 flutter kicks holding 12kg kb in hollow hold above head
:30 sit-ups with 12kg kb, extend at top
:30 supermans
:30 alternating jack knife
1 min rest
og
Bench press 5×5 @ 95#
5 rounds
21 cal row
15 wall balls @ 14#
9 deadlifts @ 125#
18:18
– holy piernas!
Ab cash out – 3 rounds
:30 flutter kicks holding 12kg kb in hollow hold above head
:30 sit-ups with 12kg kb, extend at top
:30 supermans
:30 alternating jack knife
1 min rest
“Frontline”
10:48 Rx’d
Cash out of abs 30 seconds each for 3x
KB flutter kicks
KB weighted sit up
Arch ups
jack knives
@16kg
12:30 @63
super fun wod. even better when you add a victory lap
12:30 @63
super fun wod. even better when you add a victory lap
Soccer bubble ball. Rx. Dead.
Soccer bubble ball. Rx. Dead.
Late post: 17:22 RX
*Last round of lunges knee wasn’t hitting the ground every time
Late post: 17:22 RX
*Last round of lunges knee wasn’t hitting the ground every time