This Saturday, April 2nd, Open Gym will be from 10:00am to 11:00am only.
“A Fool’s CHOICE” by DB
5 RFT:
10 Back Squats = 135/95 MRX 115/75
12 Front Squat = 115/75 MRX 95/65
14 OHS = 95/65 MRX 75/55
4 Bar MUs
8 C2B
11 Pull-ups
10 Hang Cleans = 135/95lbs MRX 115/75
12 Hang Cleans = 115/75 MRX 95/65
14 Hang Cleans = 95/65 MRX 75/55
*pick a move, load and its rep scheme*
Compare to April 1, 2019.
Hang squat cleans
Up to 1@225
WOD w/14-11-14
15:10
Did this one last night due to time restraints
HPC up to 170#
Wod with
10 BS – 4 BMU – 10 HPC
8:31
UB- HPC into BS. 2017 same wod in 18:44
Quick Home session this am
5 rft: 12 FS (75#)- 4 strict pull-ups – 15 DL
7:45
Early
HPC to 135
Wod
12-11-12
13:26
Wod RX: 8:42
5 RFT:
10 Back Squats = 135
4 Bar MUs
10 Hang Cleans = 135
Strength
6@155
4@205
2@235
1@255(f)
Hang cleans
6@135
4@185
2@225
1@245
1@265
Wod RX w/ 14 OHS, 4 MUs, 14 HPC
10:45
STRENGTH: 95,125,145,155,165 no fails
WOD: #75
10 BS
11 PU
10 HC
9:52
She’s backkk!
Hang Clean
6@165#
4@225#
2@255#
1@275#
Failed@285#
WOD
As Rx’d
Everything unbroken
With 14 OHS@95#-4 Bar MU’s-14 Hang Cleans@95#
Time: 9:34
Strength:
6@135
4@155
2@175
1@195
1@215(failed multiple times)
Wod:
10back squats
8 c2b
10hc
@135
19:40(OUCHHHHH)
Strength
Hang squat cleans 6@95, 4@115, 2@135, 1@145, 1@155 (power….makes no sense )
Wod RX 75#
12 FS -2 MU + 4C2B -12 Hang cleans
Unbroken FS and HC
3 failed MU
14:05
Worked on butterfly C2B post Wod
Have a great weekend, CFJ!
Strength: Back Squat
8@185
5@235
3@255
3@255
3@255
WOD 5RFT
10 back squat 135#
4 BMU’s
12 KBS 70#
11:07
(trying to stay away from front rack,elbow)
Strength up to 185# @ 1 HPC
WOD rx with 95# and 4 BMU (ripped round 1)
Did 9 HPC + 1 HPC into back squats every round
Otherwise everything else was unbroken
9:24
11:38 with 75# in 2019
Still can’t believe you ripped round 1 and finished those MU…OUCHHH
Strength: 85/105/115/125
WOD 5RFT
10 HPC 95#
4 BMU’s
10 HPC 95#
11:56
Hang Squat Clean up to 135
WOD Rx’d
10-11-10
10:40
Hang clean
155-205-255-285-315
Wod rx 10-8-10
8:30 (pr by :13)
Broke rounds 3/4 hang cleans
Strength
Just up to 155#
Wod with 115# and 8 strict pull-ups = 12:50
Sam
Wod with 135# and 8 strict pull-ups = 13:05
Tell Sam he did terrific- fun to see him there!
Hang Clean
6@85#
4@105#
2@115#
1@125#
1@135#
WOD
MRx
OHS & HPC unbroken
With 14 OHS@55# – 11 PU – 14 Hang Cleans@55#
Time: 12:45
Pu’s 11,7-4,7-4,6-3-2,6-3-1-1
Strength up to 175# failed 185 x 3
Wod
10-4-10
8:22
Unbroken
Strength HC – all power, no squat
6@115
4@135
2@155
1@165
1@185 (f)
1@185 (PR)
Wod RX: 9:15
5 RFT:
10 Back Squats 95#
4 Bar MUs (2/2 and no fails)
10 Hang Cleans 95#
Unbroken first two rounds then started doing 7 HC, drop, 3 HC right into 10 back squats unbroken
So good today, Jamie!!!
E2:30MOM- squat cleans
6@135
4@185
2@205
1@225
Fail@245
Wod Rx’d
14/4/14
10:30
*unbroken through 4 rounds. Round 5: unbroken ohs, 3/1 BMU’s, 8/7 HC
*Hang squat cleans in strength
E2:30MOM- squat cleans
6@95
4@115
2@135
1@155
1@175
Wod Mrx
10 back squat @115
11 banded PU
10 HC @115
19:19
Strength. All HSC
135-185-205-225-245
—
Wod. 10’s / 8 strict PU each round
11:45
Fantastic Job Shawn!!
E2:30MOM- squat cleans
6@165
4@225
2@255
1@295
1@315 (failed)
Wod RX
10 back squats
4 MU
10 HC
7:27
Strength up to 245#
Did the 2 @ 225#
—
Wod RX – 10:58
12 FS
4 BMU
12 HC
Great Job today Butters!!
Strength: Hang clean – no squat (no boot)
Up to 1 @ 225#
WOD w/115#
10 back squats
4 muscle ups
12 hang clean
12:48
10 Back squats from the rack 135#
11 pull ups
10 Deadlift 225#
5 rounds = 15:49
Strength: up to 165# PR!
WOD: 10 back squats, 2 BMU attempts (1 made each round, 2 one round), 10 hang cleans
13 ish. Forgot to look!
Yes on those MU, Amy!!!
Hang Power Clean
115-135-155-175-190 (PR is 195# and haven’t been feeling strong lately so I was happy with the final weight)
WOD Rx w/back squats and hang cleans @95#
9:23
All BMUs unbroken but second round was 3-1; really focused on doing more strung together and surprised myself today. Pretty happy w/the BMUs
2019 was 12:10 w/ BMUs
2018 was 11:28 w/ C2B
4k bike after WOD
KP abs
Strength
6 @ 95#
4 @ 115#
2 @ 135#
1 @ 155#
1 @ 165#
Wod w/3 rounds at 75# and 11 ring rows
1st round w/front squats
2nd and 3rd rounds switched to push press due to knee pain
14:07
HPCL – 75-85-100-115-130(PR)
55#
14 OHS/HPCL
4 jumping w/one foot on box pull ups + 4 ring rows (slowly working my way back to the pull up bar since surgery)
14:53
Such a fun day! You killed it!!
Hang Cleans up to 60#
WOD w/45# FS, HC and ring rows
First rd did 12 ea then did 10 ea for remaining 4
16:35