Max Strength
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
Soooo looking forward to being back. Great way to start the week! Yay
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!!!)
Congrats on the box jumps Sheree!
Stephanie – We’re glad to have you back!
I hurt so bad right now! Annie was very mean to me. My abs and calves are knotted up.
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.
205 lbs. bs, 64,50,54 – gb for pull-ups, 14 wb, 20″ box.
Awesomness going on today at CFB!!! Great job you guys!!
Be there at 5pm looking forward to getting back into the grove again
Do you do one movement 3 times in a row or go down the list 3 times?
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!
129 RX
FIRST TIME RX
I WIN CROSSFIT
Through the list, Burt.
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!!!!
oh, and it makes me smile to see so many of my pictures making the blog lately!!!
I love this picture, Becky! Great job everyone…glad to see so many people improving!!
185/225 x 3 sets/205 #
216 RX
135# bs
67/59/56 rx w/20# wb
155# back squats
202 rx on the WOD, fun stuff
185-225 back squats. 191 reps rx. A lot less suckage then Saturday.
197rds RX. Good wod. I tried to keep the same reps every round, but went from 73, 64, 60. Let the week begin!
155# squats
66/66/64 RX
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!
187 rx. Nice easy paced WOD after destroying myself Saturday.
145# bs; 54, 54, 59. 14# wb, I think 16″ box, green band
275 for squats. 228 Rx
Glad to be back after 8 weeks out due to surgery. Ready to get back to where I was and then move forward. 🙂
206 RX
185# for all 5 rounds
Also did Annie tonight and got 5:40 RX, verrryyy happy about that, new PR
245# on the last set of squats
71-63-69 = 203 total with a 25# vest