A.
Every 2 minutes, for 10 minutes (5 sets):
1-Step Box Jump
x 5 reps
Followed by…
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jumps
x 5 reps each leg
B.
Every 30 seconds, for 10 minutes:
Snatch x 1 rep @ 75-80%
Goal is technical perfection for all 20 reps.
C.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets
D.
For time:
10 Dumbbell Burpee Box Step-Overs (70/50 lbs to 24″/20″)
15 Burpee Box Jump-Overs (24″/20″)
20 Muscle-Ups
E.
Build to today’s 1-RM Strict Pull-Up
Followed by…
Five sets of:
3 Strict Pull-Ups @ 65% of today’s 1-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
B. 115
C. 185 to 220
D. 5:47
A. Done
B. Done at 215
C. 290/310/330/310/330/350/290 felt good working on not using a belt.
D. 3:45 did bar MU
E. Up to 140lbs then did the 5 sets with 90lbs
No rings?
A: Did some jumping
B: 215×10/225×5/235×5
C: 295/315/335/315/335/355/225 (legs were tired)
D: 6:07. mu 3-4-3-5-3-2
E: shspu
Those muscle ups ?
Haha, and they’re better than they used to be!
B: had to skip again because wrist
C: 255/275/295
275/295/315/255
Second time squatting in like 6 months so taking it easy, bambi legs
D: 8:57
5/4/4/3/2/2 on MU
E: shoulders and arms smoked so 5 sets of 6 strict pull ups
Great to see you back squatting. Now let’s make sure that continues
A. Done
B. Did this at 85%, per Ricky, and made 17/20 of them, which actually I’m pretty happy about.
C. Bench 5×5 at 3111 tempo. 115#
D. RX 11:37. Bet Ricky chocolate cake that I could make the time cap of 12 min. ?
E. Done, but none weighted today.
Hahaha talk about cutting it tight! Nice work Kryssie!!
B. 205 across (75%)
C. 280,300,315,300,315,330,280
D. Rx – 5:24, 10/5/3/2 on MU
E. 85lb strict pull up, then 3 rounds of the pull up workout
Nice work Dante!
A. Done
B. 70Kg
C. 125/132.5/140/137.5/145/150Kg❌(96%)
125Kg x 6
Felt a little heavy today. Lower back was tight.
D. 5:52.. Subd 40 strict pull-ups for MU; still have some tendon soreness in my left elbow and don’t want to aggravate it more. I read DB at 32Kg, but for some reason I used two DBs at 32Kg???. Not sure what happened there.
E. Up to 55Kg.
Sets done at 36Kg
Is 32kg not 70lb. So you did it right? Hope you’ve hit some extra mobility tonight and feel good going into tomorrow ??
With two 32 Kg KBs that was Rx?
Correct, one in each hand.
A) done
B) 215×10, 225×5, 235×5 no misses
C) up to 335 for a single. Didn’t feel super strong, but I’ll take it
D) 4:27
MU: 12-5-3
How’s your knee?
Knee is way better. Apparently if you’d quads and hamstrings aren’t rocks they don’t pull on your knee and make it feel nonexistent.
Who knew mobility was important?! ??♂️
A. Warmup activation from Wednesday.
B. 175×8/185×8/195×4 – these felt amazing today. No misses and mechanics felt smooth.
C. 275/305/325/305/325/345/295 – heavy again!
D. Shspu progression.
Spent the afternoon traveling home, felt good to get moving. Got in what I could while I was gone all week.
Nice work John! I hope you have a little less travel in the upcoming weeks and you can get back to a normal schedule.
A. Completed
B. 65-75kg
C. 130/140/150/140/150/160/130kg
D. 5:35 (DBs @ 60# / 24″/ C2Bs)
E. 1RM @ 35kg; 5 x 3 @ 24kg + 6 @ bw
Juicy Pull-up set…. Solid day!
Solid days work Casey!
A. Done
B. 11@160#/9@170#
C. 3@255/1@285/3@265/1@280#
D. 6:47 Rx
E.115# PR!!!
Nice work Andrej!
Thanks Tino
70 LBS DUMBBELL IN EACH HAND OR 70 LBS TOTALLY?
In each hand
A. Done
B. 175
C. 255/270/290/270/290/305/255
D. Class team wod today. Gotta workout with the class sometimes.
E. Skipped
Always fun to throw down with your community!
A) done
B) 135
C) 235×3, 250×2, 265×0, 235×3, 250×2, 265×1, 235×5
D) Did 65# to a 20″ box and was timecapped at 11 minutes. Got 8 MUs with three misses, two of which I caught fine but slipped on the dip. Just careless.
E) up to 60#. Did 5 sets of 3 with 35# after
Good job getting those 8 muscle-ups!
It’s getting better. Should have been 10, at least.
A. Done
B. 175
C. Up too 325
D. 6:24 #60
Class wod
10 minute run
All the conditioning…
Welllll made up Wed yesterday even tho I was dead tired. Bad idea. Got 295 on my box squat and then had to bail 300. Bar caught the bench on the way back and bent my bar. It’s been a stupid week like that and I’m so mad abt it and taking an extra rest day today/run with my puppy ??♀️
Hope you had a great friday Tino!!
Oh no! Sorry to hear about your barbell but glad you were ok. I hope you have a relaxed weekend and can get back at it on Monday!
Thanks Tino!. I plan to do something tomorrow anyway. I can squat with it, but no OLY lifts. It’s just a bar tho. I’m just glad I taught my puppy “GO” when I started working out at home, and she listens.? all is good!
A. Done
B. 185×10 195×5 205×5
C. Knee felt ok but kept it a little lighter
275/295/315/295/335/365 295×7 have a comp coming up with 7 rep front squat so just did 7
D. RX 4:27
E. 156#
5 sets done with 106#
Good to see your knee is feeling better!
Yessir! Just gotta keep being careful should be good! Thanks Tino!
Been CrossFitting for about 13 years, and this is my first day back after a several month hiatus. Also first day following Invictus, and loved the programming. Scaled a lot today. Excited to get back into it!
A- complete
B – complete @ 145lb (~70%)
C- 225lb, 245, 265, 235, 255, 275 (scaled %s)
D – 35lb DB , 20” box, 20 c2b and 20 ring dips for MUs. Time 5:57
E- 68lbs 1RM, got about 3 sets then started failing reps.
Welcome back to the sport and also welcome to the community! Excited to see your progress and help where we can!
Hey thanks! I’m super excited to be back. I’m sure I’ll learn a lot here from you guys !
A. Done
B. Done 77 kg
C. Fail 102%
D. 6’07” 30 kg DB
E. 51 kg ( body weight of the girl I took on my back)
Done 30 kg DB
Hahaha well that will work for a weighted pull-up 🙂
A-done
B-10 75kg and 10 80kg felt very good
C-130-137-145-137-145-165(fail)-130×3 no legs ??
D-6:03 32kg kb
MU 7+5+5+3
E-55,5kg pr by 5kg
5sets 32kg +6 ub work
Where did your legs go?! 😛
I don’t know Tino ?