Ed
Heavy and Fast
On the Minute x 12:
Odd – 3 Power Cleans
Even – 3 Front Squats
Then…
3 rounds of:
21/15 Cal Row
15 Pull-ups
9 Burpees
Post Loads and Times to Comments.
Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***
Friday, March 24 at CrossFit Tilt II in Sudbury
Come out to Tilt II this Friday to throw down with our extended TILT family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open party sponsored by Paleo Power Meals and KillCliff.
Power cleans/front squats
65/70/85/70/75/75
7:56 orange bands
Heavy and Fast: 135 – 165#
Then… 7:30 Rx
Heavy- Up to 185
Fast- 5:56rx
Dayyyyyyyyu boy!!!
Heavy and fast 3rounds 135 3 rounds 155
6:59
100# for the entire OTM
8:17 RX
Big win! That’s a crap ton of pull-ups! 45 to be exact!
Heavy & Fast
35# DB power cleans / BS 135# => 175#
7:43 RX
3 rounds: 20 GHD situps / 15 pushups
ROMWOD
Heavy & Fast
1x 65#, 1 x 75#, 9 x 80#, 1 x 85#
** noticed that my pausing box squat accessory work, really has helped getting out of the hole on the front squat. felt powerful coming up (and popped at the top)
WOD:
7:33 (and waited 10-15s for a rower at one point)
Grn Band SPUs x 7
This is so awesome! Pause squats help a ton! It’s always a great feeling to feel the pop at the top. Also, Coach Sean always says “once you pop you can’t stop!”.
Heavy – built to 165
Fast – 6:45 w/ 15 box jumps 24″, 9 goblet squats 70#
Heavy & Fast: 65/75/80/85/90/95. 8:50ish? (green band)
Heavy and Fast: 65/75 (split equally) and 8:45ish with ring rows
Nice Lewis! Coming back strong and healthy. Love it!
Heavy: 115/125/125/135/145/145
Fast: 8:23 Rx
Heavy: 125-140-150-150-150-155
Fast: 7:40 RX
Actually, I think this was 7:50, I can’t remember what I wrote on the board…
That is HEAVY! Great job!
Heavy: 115-155
Fast: 8:53 Rx
Heavy and fast:
55/65/75/80/85/90
Should have done 95 was nervous as this was how I hurt my back in august so I’m good!
Wod 2: 8:12 rr
FUN NOON CLASS!!!
Love it Vicki!
Heavy: 165/175/195/205/215/225
Fast: 7:52 Rx
Heavy – 245# across
Fast – 5:12rx
Heavy and Fast 45# for both
10:12 rr
Strongly suggest to be careful when considering weight. Could’ve done more on the bar but it was my second workout back after being out for two weeks.
Dude this Gravatar is so DOPE! F#$K it’s awesome!
3×3 Power Clean up to 195#
3×3 Front Squats up to 215#
Fast:5:57 (21 cal bike)
Heavy: 85#, 95#, 105#, 110#, 115#, 120#
Fast: 7:20 rx
75-155#
8:28 Cash out with 5 Strict pull up sub
Gerat class today, great week. Fun little bench sesh with Jeff and Len after.
Heavy: #85-#100
Fast: 8:50 (green band)
–determined to one day not need these bands anymore! 😩
Light and Stretch!
Did not participate in lifting today did stretches instead
5:19
3RFT
21 cal bike
15 push-ups
9 Pull-ups
(all subs for back injury)
Glad you came in!
Heavy: 155/160/165/165/165/170
Fast: 6:48rx
Started with 135 and ended with 175lbs (right knee felt good)
WOD time 6:38 (8 strict pull-ups)
New Dave C special on Netflix!
Thanks! Will check it out!
7:14 I think-9 KPU just need to link more than 2!
100# straight across 💪🏼
Heavy: started at 115 built up to 165 clean and 155 front squat
Fast: 9:45 with kpus
115 touch and go power cleans, 95 front squats.
9:45 Fast, ring rows.
Bro bench session with LJ and Sam 135×8, 155×7, 175×6, 155×7. Feeling the swole
Heavy and Fast
55-80# 5# PR for me…should’ve gone heavier. It’s the front squats I was worried about.
WOD 9:11
Wasn’t myself today
Heavy and fast: 35# all rounds (light and easy getting back after almost 2 months off and it feels so goooood)
6:38 – 15 cal/5 banded pu/ 9 burpees
(Decreased pull up because I wanted to stay with the purple band which I used in January)
Heavy & Fast:
65/75/85/95
7:30 RR
105#
8:30 (10 Kipping Pull ups)
95 – 135
7:54 RX
Heavy- started with 45# increased weight each round to last round at 85# PR
Fast- 7:41 (8 PBU per round)