Monday the 8th of August, 2011

© Sean Smith 2011

Front Squat 5-3-1 (75-85-95%)

Rest as needed

10 Minute AMRAP
15 Squats
7 Burpees

Challenge of the week: 95lb Dumbbell carry-100meters for time. If you put down the DBs your done.

CLASSES ARE CAPPED AT 15 MEMBERS – SIGN UP AHEAD OF TIME OR RISK NOT BEING ABLE TO WORKOUT


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10 Responses to “Monday the 8th of August, 2011”

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  • Fern says:

    I signed up for the goruck challenge in tampa nov-19th in case anyone wants in.

    http://goruckchallenge.com/
    http://www.youtube.com/watch?v=0Qpq_C1Fd7I
    http://goruckchallenge.com/events/tampa/

    Looks fun!

  • PANOS says:

    Trying out the 5-3-1 for Olympic lifting
    5-5-5 Snatch (115,135,155)
    5-5-5 Front Squat (185,225,255)

    Even by lowering my working max it still felt heavy. Especially the front squat.

    50 thrusters @ 95lbs with 5 strict pull-ups at the start of each minute. 19/14/10/7
    3:33

    I am going to miss waking up at 10am.

  • Yamakoa says:

    PowerBare Heavy DL’s

    Worked up to a max of 435 lbs, then dropped down and did some singles 385 lbs.

    ReverseHypers 3×8
    70lbs/90lbs/110lbs

    Good Mornings 4×8
    45/65/75/95

    GHD one rep unweighted one rep with 20 lbs ball
    3×16 – GNARLY!!!!!!!!!!

  • Dominic says:

    Max effort lower

    Conventional deadlifts

    Worked up to three singles at 515

    Reverse Hypers 3×8 at 110lbs

    Good Mornings 4×8 at 45/65/75/95

    3×16 GHD one rep unweighted one rep with 20 lbs ball. Ouch.

  • Fern says:

    WOD 12rds +4

    Farmers walk challenge: Failed! (walked about 75mts)

    GHDs 3×16 (20lb med ball every other rep) Thanks for the push Dom. Those hurt.

  • DL: 295 x 3, 335 x 3, 375 x 3

    Front Squat: 200 x 5, 225 x 3, 250 x 1

    Farmers Carry: 0:50

    5 Rds: 11:28
    25 du’s, 20 kbs (53), 15 ghd’s

    Farmers Carry: 0:33

  • chad m says:

    snatch: 95×3,135×3,155,165,185,205(fx4)
    C&J: 135,155,185,205,225,225fx2
    thruster wod: 4:27
    front squat 3s from last week: 205,235,265×4

  • joseph says:

    Wodage
    10 +10

    Farmers carry FAIL.
    Stretch nice and deep. Been really digging this stretch latley.

    http://www.mobilitywod.com/2010/08/dont-go-in-pain-cave.html

    50 med ball sit ups, 10#.

  • Dominic says:

    farmer’s walk fail as well

  • DM says:

    Brew city CF WOD

    Warm up
    Run 400 meters, then
    3 rounds
    10 PVC pass throughs
    15 push ups
    20 sit ups
    25 dubs

    Strength
    Back squat 3-3-3
    All at 235
    Deadlift 1-1-1
    325-325-375

    Conditioning
    10 burpee box jumps 24″
    6 double bar flying pull ups
    10 front squats 135
    10 dead lifts 225
    3 rounds
    12:54