kevie1021 Member

Warm up: 1000m run Hip and hamstring mobility stretches Alt tabata: air squats and burpees Spidermans Inch Worms w/push ups Strength/Skill: Back Squat 7x2 @60-70% 1RM (@255#) WOD: For time: 21-15-9 Back Squats @135# Burpees *200m run in between rounds* Completed in 9:38

Warm up: Shuttle run 50-100-200m 20 pvc passthroughs 40 total arm circles 30 second handstand hold 15 HRPUs 15 jumping air squats 15 pull ups Strength/Skill: Build to a heavy/1RM weighted Dip (66# of chains on) then, 1 ME ring dips with no weight (10) WOD: 7 min of "Cindy" 5 pull ups (band assisted) 10 HRPUs 15 air squats…

I know I used to WOD at a regular gym and it's tricky to do, and you have to be creative in how you do the WOD's. I know one tip is that most gyms (at least the one I went to), don't have kettlebells, so I just used equal dumbell weight and swung by holding the end of it. You need a good grip on it, but it still gets the…

I've never known it to be formally addressed at my box, but I know I have seen several people cheat to be at top of fininshers. And like most of you have said, it's usually the people who think they are the super bad-*kitten* that are doing it. Weak-sauce!

Warm up: Row 1 min at each damper setting: 1,3,5,7,9 Spiderman Stretch Side to side hammy stretch 20-Jumping Lunges 10 box jumps @24" 15 HRPUs, 20 KBS @45# Strength/Skill: Deadlift 5x3 building to 70-80% of 1RM 185#, 225#, 275#, 300#, 300# WOD: "Manhandler" 5 Rounds of AMRAP 3 min: 3 Thrusters @95# 6 Boxjumps @24" 9…

I hate workouts like this! They are tough enough on their own, but then add the burpees every minute just sucks! Great work on pushing through!

Warm up: 400m run Alt tabata: Spidermans and Side to side hammy stretch Leg swings Karaokes Frankensteins 10 jumping air squats Strength/Skill: Back Squats 6x3 working to 80% of 1RM (@135#, 165#, 225#, 255#, 280#, 280#) WOD: August Benchmark Re-Test: 100m sprints x5 for best time - previous best: 12.6s Ran: 11.6, 11.1,…

We're doing it on Monday. I am hoping I can get to the box for it. It's going to suck, but I would still like to get in there and give my effort.

Double unders and squat snatch. I have crappy flexibility in my hips so I can never get that low in the snatch. I have others that need some work, but those are definitely my primary areas in need of work

Warm up: Row 500m 100m jog wallball carry @20# Side to side hammy stretch Broad Jumps across gym and back 10 scorpion stretch 10 Hand-release Push Ups Strength/Skill: EMOTM for 14 minutes: Odd: 3 Power Cleans @ 70% of max P.C. (150#) Even: 3 Push Jerks @ 70% of max P.C. (150#) WOD: 10 min amrap: 100m plate carry @45# on…

I have the same problem with my hips. I just have ZERO flexibility in them!

Warm up: 500m row 20 pvc pass throughs Tabata OHS with pvc 30 sec handstand hold 30 sec couch stretch each side 10 ring dips Strength/Skill: 4 sets: 3-Power Snatch 3-Snatch Grip Push Press 3 OHS (@65#, 95#, 135#, 155#) WOD: 2 min ME: HSPUs :Rest 1 minute: 2 min ME: L-Sit :Rest 1 minute: 2 ME: Pistols :Rest 1 minute: 2 min…

Don't worry, I'm sure you will be graced with her message soon enough!

Amen!

Congrats on joining! The workouts are definitely challenging, but you can scale them to whatever suits you best and you go up from there. In terms of results, there are plenty of people who have seen awesome results in a few weeks time, while others take a little longer. It all depends on you hard you work, and how dialed…

Warm up: 3min of DUs Alt tabata: front squats with pvc and hrpus Spiderman stretch, Frankensteins 10 kip swings 5 toes to bar Strength/Skill: Front Squats 2x5 @70% 1RM, 3x2 @80% 1RM (185#, 205#) WOD: 10 min amrap: 40 DUs 30 deadlifts @135# 20 front squats @135# 10 toes 2 bar (finished 1 round +55 reps)

Definitely go. I get anxious everytime the countdown starts, like most of us on here probably do. Like others are saying, there are mods for everything and you'll build up over time. You'll feel so much better when you're done!

Warm up: Shuttle run 50-100-200m Alt tabata: couch stretch and calf stretch Side to side hammy stretch 10 box jumps @24" 10 wall balls @20# 10 HRPUs Strength/Skill EMOTM for 10 minutes: 7 box jumps @24" WOD: "Wall Ball Fran" For time: 21-15-9 Wall balls @20# Pull Ups (band assisted) Completed in 6:34 Afterbash: Tabata…

Great job! I've done that same thing where I have to complete a run to finish another round only to miss it by a few seconds! So frustrating! Awesome way to push yourself though!

Warm up: 3 min DUs 10 burpees 10 pvc passthroughs 10 kip swings 30 sec handstand hold 10 jerks with barbell Strength/Skill: Jerks 7x1 @135#, 155#, 175#, 195#, 215#, 225#, 225# - NEW PR!! WOD: EMOTM for 14 min: Odd: 1 jerk @70% of max lift today (155#) Even: 10 burpees That's 3 new PR's for me this week! Been a good week…

Damn!! Way to Rx that ****!!

Great article. Makes me rethink my stance on pullups. I can do 3-4 strict pullups, but recently I have been working on getting my kips better so I can do the kipping pullups. This is making me think that I should give more focus to getting stronger with my strict PU's and save the kipping for a little later down the road.

Warm up: 500m row Alt tabata: air squats and handstand hold Broad jumps Samson stretch Inch worms 3 bear complexes with empty 45# bar Strength/Skill: Back Squats 7x1 (135#, 225#, 245#, 265#, 275#, 315#, 340# - NEW PR!) WOD: For time: 1-3-5-7-9 Bear Complex @115# Handstand Push Ups (band assisted) Finished in 15:28. I want…

So amazing! Totally badass!

Warm up: 500m row 400m run Alt tabata: sit ups and DUs Inch Worms w/push up Side to side hammy stretch 10 pvc passthroughs Strength/Skill: 4 rounds: 10 weighted sit ups w/50# dumbbell -Rest 1 minute- 2 rope climbs -Rest 1 minute- 10 sledgehammer strikes -Rest 1 minute- WOD: 3 min amrap: DUs -1 min rest- 3 min amrap: Rowing…

This was yesterdays workout -- Warm Up: 400m run 10 sets: 1 power snatch + 1 Overhead Squat (5 w/pvc pipe, 5 w/45# bar) Spiderman stretch 10 Snatch Balances (5 w/pvc, 5 w/bar) 10 kip swings 5 toes to bar 5 pull ups Strength/Skill: 5 sets: 1 Power Snatch + 1 Snatch Balance @95#, 115#, 135#, 155#, 155# (new PR!) WOD: For…

Warm up: Row 1 min on each damper setting: 1,3,5,7,9 Alt tabata: ring rows and handstand hold 10 kip swings 10 dips 3 sets of barbell complex: 1 p clean + 1 squat clean + 1 jerk Strength/Skill: 7x1 Clean and Jerk @135#, 155#, 175#, 185#, 205#, 210#, 210# (new PR) - came so close to 225#...kinda pissed I couldn't hit it…

Damn...that's tough enough by itself, but to *kitten* thr wall walks EMOTM is just mean! I applaud you for getting through!

For the most part everyone takes care of putting their own weights and equipment away, but helping out and putting someone elses stuff away is not uncommon either. Especially if we're behind schedule for that day and need to move on, or if the last people are finishing their WOD, others might help put their stuff away…

Warm up: 750m row Hamstricn stretches Tabata: thrusters with empty barbell @45# Spiderman Stretch 10 kip swings 5 pull ups 40 DUs Strength/Skill: Back Squats 5x5 @ 70% of 1RM (@225#) WOD: For time: 20-15-10-5 of: Thrusters @95# Pull Ups (band assisted) DUs or 2x singles Done in 12:35. Felt good getting my kipping pullups…