September 3, 2018

Monday 180903

Today, September 3rd we are offering an 8am and 9am class.  All other classes are canceled.  Have a safe and happy Labor Day!

“Saved by the Barbell” by CF HQ
3 Rounds For Max Reps of:
-Min 1 = Burpees (to a plate)
-Min 2 = WallBalls 20/14 10/9′ MRX 20/10 9′
-Min 3 = Deadlifts 115/75lbs MRX 95/65
-Min 4 = WallBall Sit-Ups 20/14 MRX 20/10
-Min 5 = Hang Pwr Cleans115/75 MRX 95/65
-Min 6 = REST
**In FGB format**
Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. More info at: Saved by the Barbell

13 thoughts on “September 3, 2018”

  1. Focused on rehab and full depth
    Back Squats: 10@165, 10@115
    Front Squats: 5@115, 5@115
    OHS: 2@115
    Left Legged Deadlifts: 5@115, 5@115, 5@115

    WOD Rx:
    Burpees: 38 (18/10/10)
    WB to 11″: 11 (3/5/3)
    Deadlifts: 28 (10/8/10)
    WB Situps: 55 (15/20/20)
    Hang Muscle Cleans: 25 (10/5/10)
    Total: 157

    Bench Press: 3@205, 3@215, 3@225, 1@245

  2. Strength: stayed light for all 3 strength lifts
    *
    WOD Rx:
    Burpees to plate: 45 (15/15/15)
    WB: 60 (20/20/20)
    Deadlifts: 75 (25/25/25)
    WB Situps: 45 (15/15/15)
    Hang Power Cleans: 75 (25/25/25)
    Total: 300

  3. Back Squat
    10@185
    5@225
    Front Squat
    10@135
    5@185
    OHS
    10@135
    5@205

    WOD
    With GHD’s instead of WallBall Sit-ups
    Burpee=15/10/10=35
    WB Shot=25/20/20=65
    Deadlift=30/30/30=90
    GHD=20/20/15=55
    HPC=20/20/15=55
    Total Reps=300

  4. During Strength 10 cal bike/30 second hang from bar E3MOM

    Barbell movements @75#
    burpees – 26 (9/8/9)
    push press for WB – 36 (12/11/13)
    deadlift – 79 (29/29/21)
    WB sit-ups – 41 (16/15/10)
    hang power clean – 54 (20/18/16)
    Total – 236

  5. BS: 10@205, 5@275
    FS: 10@155, 5@205
    OHS: 10@115, 5@145
    —-

    Word RX
    Burpees = 42
    WB = 51
    DL = 63
    WBSU = 43
    HPC = 48
    TTL = 247
    I’m never drinking again!!!

  6. BS
    10@125
    5@165

    FS
    10@115
    5@145

    OHS
    10@75
    5@105

    Wod rx 88/90/87 reps for 265 total, need to stop bitching out on wbs

  7. Back squats
    10@205
    5@255
    Front squats
    10@205
    5@255
    OHS
    10@115
    5@165
    Wod RX
    Burpees 16,16,16=48
    Wall balls 22,22,20=64
    Deadlift 35,30,25=90
    Sit ups 23,21,19=63
    Hang cleans 15,15,16=46
    Total: 311

  8. Back squats
    10@105?
    5@135
    Front squats
    10@85
    5@125
    OHS
    10@105
    5@135
    WOD rx’d
    Burpees: 21/16/17=54
    Wallballs: 18/16/16=50
    Deadlifts: 25/23/25=73
    Sit ups: 18/17/18=53
    Hang power cleans: 20/18/20=58
    Total=288

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