Front Squats from the ground
3 @ 135, 2 @ 165, 2 @ 185, 1 @ 205, 1 @ 215, 1 @ 225 (squat clean pr)
WOD with 185 from the ground, all else as rx’d
15:16
Rested way too much today. It’s Wednesday, so I can still blame last weekend’s competition, right?
Boot camp w/Lisa, Kristi and Ali (Ali, glad you came…been a long time!)
Warm up:
40 Jumping Jacks
Skipping down and back (outside to tire and back to door)
Flutter kicks down and back
10 walk outs
2 mintutes of box steps (Lisa 41 w/17″ box, Kristi 43 w/20″ box, Ali 50+ w/20″)
3 rds:
5 walll squats
10 v ups
15 push ups
400M run
Walk over six boxes (set up as 17,20,24,17,20,24)
30 sit ups
Walk boxes
30 KB swings
Walk boxes
30 OH Squats w/PVC
Walk boxes
30 jumping jacks
Walk boxes
150 single jump ropes
Walk boxes
2 rds (on person flips tires while other 2 step up on tires, switch all do tire flips twice)
10 tire flips
step up on tires
Bench WOD w/dumbbells:
20 flys
20 bench press
20 lunges w/one dumbbell
20 kick backs
20 sit ups with one dumbbell
20 renegade rows (10 ea arm)
20 thrusters
Finished w/holding as long as you can on parallel bars and one minute plank hold.
GREAT JOB ALI, LISA AND KRISTI……We will not have boot camp next Monday (Memorial day)…See you next Wednesday at 5:30 PM
9:43
Strength: front squat
3-2-2-1-1-1-1
225@3,250@2,275@2,285@1
*
WOD as rx’d except did step-ups to 30″ box
Time completed: 12:32
Strength:
Front Squat to 235#, ran out of time for last single.
Heaviest I’ve gone since Jan, felt good.
WOD w/ 185#:
10:03, good work 5 am
Strength FS to 135#
WOD scaled
20 FS @ 105# unbroken
30 BJ 20″ box
40 KB @ 35#
50 WB
9:02
Strength from the ground (Squat clean + FS)
3×185#
2×205#
2×205#
1×215#
1×225#
1×245#
No time for last single
WOD Rx’d- 11:34
Nice work Loren, that was heavy.
Front squats to 225lbs pr.
WOD at 205 from the rack everything else prescribed in 15: 37
Strength – Front squat from rack
3-2-2-1-1-1-1
135-165-185-205-215-225(f)-205(1)
WOD with 135# everything else Rx.
13:30
Good job this morning!!
255lbs on front squat not 225.
Front Squats
3-2-2-1-1-1-1 @ 65-85-105-115-125-135-165 (10# PR!)
WOD, modified = 10:5
(85# FS, 20″ box steps, 35#KB, 10# WB)
FS up to 205#
WOD with 185# = 11:37
Dave, congrats on joining the 225# club!
Front squats
85-115-125-135-145-150-155(PR)
WOD w/115 front squats
11:41
Strength
3 @ 185#
2 @ 205#
2 @ 205#
1 @ 215# failed
1 @ 215# failed
WOD with 195#
11 front squats failed twice on 12 so I moved on
13:34 ish
Nice work Jordan and Dave.
Strength: 1 squat clean + 2 FS
135-155-175-185-205-215-225-235(PR clean, no FS – FS PR is 235)
WOD w/ 185 FS
All else Rx’d
Time: 9:31
Nice job to anyone doing this Rx’d
Front Squats from the ground
3 @ 135, 2 @ 165, 2 @ 185, 1 @ 205, 1 @ 215, 1 @ 225 (squat clean pr)
WOD with 185 from the ground, all else as rx’d
15:16
Rested way too much today. It’s Wednesday, so I can still blame last weekend’s competition, right?
Thanks, Jordan and Henry
Wod with 185# FS
14:04
Nice work to the rx’ers
Front Squats
Up to 185- 195(failed)
WOD as Rx’d
9:37
I swear I’m going to love wall-balls one day! 🙂
Loren or TS,
Bring Dave D his 225# club sticker. Nice work Dave!
Front squat up to 135
Wod w 105 and step ups 24 box
12:51
Tough!
Wod w/105# – 12:01 (tough)
Great job to everyone who went rx, amazing!
FS to 225# didn’t do singles
WOD with 185# 12:2?
Felt incredibly weak today
Good luck at the academy Mason!!
WOD rx’d – 13:08
WOD 12:57
FS
3@135
2@155
2@165
1@185
1@195
1@210(f)
WOD with 155=14:37
Wod with85# 9:3?
FS (with squat clean) from ground
3@135
2@155
2@165
1@175
1@185
1@195 (pr squat clean)
1@205 (pr squat clean)
Finally broke 200 on squat clean, on way to 225!
WOD (with 135#, 24″ box, 35# KB, 20# WB):
12:45 (took almost as much time on WB as all the rest combined)
Front squat from ground:
85-105-115-120-125-130-135
WOD with 105# front squat, 24″ box 35# KB and 12# WB
13:39
FS to 165#
WOD w 145#
9:53
Strength fs
305#
WOD Rx
9:32
WOD w/175#
11:18
FS cleaned from floor 3-2-2-1-1-1-1
85-115-145-165-185-195-200 (failed clean, would have matched PR)
I’m pretty excited about this because I thought after my back injury that I would never squat again. I haven’t done FSs in over 2 years.
Mod WOD
20 assisted OLS
30 back extensions on GHD
40 KB 35#
50 WB 14#
12:00
FS 1×275-285-295-310 (pr)
wod w/ FS from a rack
13:00
If the guys have the 225# club what do the ladies have!?!
Strength
65-85-105-125-135-145pr-155 pr
WOD w 105#
9:4?
FS to 205#
WOD
with 175#
16:30
Samantha, let’s create our own. 🙂
But you’re nearly in!
Front squats to 305# pr
WOD Rx’d – 11:41
Front Squats
3@105(squat cleaned first rep)
2@125(squat cleaned first rep)
2@135(squat cleaned first rep)
Squat Clean
1@145
1@155
1@165
1@170(PR)
WOD as Rx’d
9:08
Front Squat up to 155#(PR)
WOD w/105# FS everything else Rx’d
10:20
Boot camp w/Lisa, Kristi and Ali (Ali, glad you came…been a long time!)
Warm up:
40 Jumping Jacks
Skipping down and back (outside to tire and back to door)
Flutter kicks down and back
10 walk outs
2 mintutes of box steps (Lisa 41 w/17″ box, Kristi 43 w/20″ box, Ali 50+ w/20″)
3 rds:
5 walll squats
10 v ups
15 push ups
400M run
Walk over six boxes (set up as 17,20,24,17,20,24)
30 sit ups
Walk boxes
30 KB swings
Walk boxes
30 OH Squats w/PVC
Walk boxes
30 jumping jacks
Walk boxes
150 single jump ropes
Walk boxes
2 rds (on person flips tires while other 2 step up on tires, switch all do tire flips twice)
10 tire flips
step up on tires
2 rds
5 burpess
10 push press w/dumbbells
20 windmills
Bench WOD w/dumbbells:
20 flys
20 bench press
20 lunges w/one dumbbell
20 kick backs
20 sit ups with one dumbbell
20 renegade rows (10 ea arm)
20 thrusters
Finished w/holding as long as you can on parallel bars and one minute plank hold.
GREAT JOB ALI, LISA AND KRISTI……We will not have boot camp next Monday (Memorial day)…See you next Wednesday at 5:30 PM
Front Squats
3-2-2-1-1-1-1 @ 45-60-85-90-95-95-95
WOD, modified = 11:23
(55# FS, 24″ box steps, 25#KB, 8# WB)
Strength up to 135#
WOD with 85# 10:45
Squat Clean
1@225
1@245
1@265
1@275
WOD
As Rx’d
Front squats and kettlebell swings unbroken
Time: 7:26