Max Strength

 In WOD

Team Sit-Ups

 WOD 1/9/12

Back Squat 5-5-5-5-5 All sets at 70-80% of max

 

3 Rounds: 30 seconds work, 30 seconds rest per movement

Pull-Ups

Burpees

Push-Ups

Wall Ball (20/14)

Box Jumps (24/20)

 

Score is total number of reps completed for each round.

 

Recent Posts
Showing 29 comments
  • Stephanie
    Reply

    Soooo looking forward to being back. Great way to start the week! Yay

  • Sheree Pierce
    Reply

    This WAS a GREAT way to start, Stephanie!
    100# on the bs. (77% of my max)
    40, 42, and 44 reps on the wod
    Used BLUE band ONLY for pullups, purple assisted pushups
    And…are you ready? I JUMPED ON A 20″ BOX FOR THE WOD!!!!
    (probably only about 6 times in each round, but I JUMPED ON A 20″ BOX IN A WOD!!!)

  • Neal
    Reply

    Congrats on the box jumps Sheree!

    Stephanie – We’re glad to have you back!

  • jason
    Reply

    I hurt so bad right now! Annie was very mean to me. My abs and calves are knotted up.

  • Scott
    Reply

    205 lbs. 68, 67, 68 RX. First time I’ve done an RX pullup workout with no bands. Felt pretty good today considering I ran 20 miles yesterday. Fun morning with the other 13 in the rooster crew crowd as always.

  • Austin J
    Reply

    205 lbs. bs, 64,50,54 – gb for pull-ups, 14 wb, 20″ box.

  • Sabrina
    Reply

    Awesomness going on today at CFB!!! Great job you guys!!

  • Jim M
    Reply

    Be there at 5pm looking forward to getting back into the grove again

  • Burt
    Reply

    Do you do one movement 3 times in a row or go down the list 3 times?

  • Fara
    Reply

    145#s BS… 54, 54, 59. 14# ball, 16″ box I think, don’t think it was a 20″…roman still has me spooked!

    My hips flexors are pretty dang sore from the 400m high knees instead of runs since we were forced to run across the thick wet grass! Overall I feel pretty dang good! It was great!

  • Merrell
    Reply

    129 RX
    FIRST TIME RX
    I WIN CROSSFIT

  • Sheree Pierce
    Reply

    Through the list, Burt.

  • BeckyR
    Reply

    85# on the BS

    51-47-43 RX on the wod

    super low numbers, but SUPER excited I rx’ed another 🙂 it was my first time to use the 14# in a wod… that 4# difference sure feels like a lot when you’re tired… thanks for the help with the BS, Sabrina!!!!

  • BeckyR
    Reply

    oh, and it makes me smile to see so many of my pictures making the blog lately!!!

  • Erin
    Reply

    I love this picture, Becky! Great job everyone…glad to see so many people improving!!

  • Jaywes23
    Reply

    185/225 x 3 sets/205 #

    216 RX

  • Stephanie
    Reply

    135# bs
    67/59/56 rx w/20# wb

  • Burt
    Reply

    155# back squats

    202 rx on the WOD, fun stuff

  • Chris Adkins
    Reply

    185-225 back squats. 191 reps rx. A lot less suckage then Saturday.

  • Miguel
    Reply

    197rds RX. Good wod. I tried to keep the same reps every round, but went from 73, 64, 60. Let the week begin!

  • Dena
    Reply

    155# squats
    66/66/64 RX

  • Jamie Coleman
    Reply

    First day back in 4 or 5 months!!
    62,44,55
    Blue band pull ups
    Knee push ups
    14# ball
    Super glad to be back!

  • Jason
    Reply

    187 rx. Nice easy paced WOD after destroying myself Saturday.

  • Fara
    Reply

    145# bs; 54, 54, 59. 14# wb, I think 16″ box, green band

  • Cody
    Reply

    275 for squats. 228 Rx

  • Ann Shorts
    Reply

    Glad to be back after 8 weeks out due to surgery. Ready to get back to where I was and then move forward. 🙂

  • Sean
    Reply

    206 RX
    185# for all 5 rounds

  • Sean
    Reply

    Also did Annie tonight and got 5:40 RX, verrryyy happy about that, new PR

  • Neal
    Reply

    245# on the last set of squats

    71-63-69 = 203 total with a 25# vest

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