WOD: Tue 03.10.2015 "Five Hours"

WOD: Tue 03.10.2015 “Five Hours”

2017-02-22T21:09:04-05:00By Mel|Categories: WOD|33 Comments

Happy Birthday Sara B

NEWS

Due to the great feedback from last week’s Yoga class, we are having Lisa back to instruct another Yoga class this Wednesday at 7:30p. No need to sign up, just show up to another free “teaser” Yoga class. We will be formalizing the program come April… stay tuned.

WOD

“Five Hours”
10 Rounds:
5 Front Squats (205/145)
5 Parallette Handstand Push Ups

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33 Comments

Rap Mon 03.09.2015 at 9:05pm

One of the best WOD jams out there.
Bill Tue 03.10.2015 at 7:19am

What a grind. The win for me today was doing 205# front squats from the floor, with the first rep being a squat clean. I think that’s the first time I’ve ever used 205# in a WOD.

As for parallette HSPU, nope. Tried but not yet.

“Five Hours” – @15 minute cap – 5 Rounds (205#/3 HPSU w/ 45# deficit)
Andrew Pants Tue 03.10.2015 at 7:53am

“Five Hours” 5+1 at the time cap (205#/parallettes with two ab mats) took 205 from the floor – felt great. All sets unbroken. First time using prallettes. Started to find my timing at the end. Mostly sets of 3 or 2. Should be able to do these without the help of ab mats soon! #gainz
SamB Tue 03.10.2015 at 9:14am

went light for my knee. who am i kidding… 135# didn’t feel light.
hspu with 45s. 5+9
happy birthday sara!
Erica Tue 03.10.2015 at 9:27am

Sorry to miss this, 2 moves I really want to work on.
Drop in at Crossfit H2O in Medford bc of work:
1. KB windmill work – first time doing this, did very light weight
2. 30-20-10
HPC/push-up 65# – 5:08 Rx
for my records – 20 DU/BJ – drop 2 reps each set, then bench 3×2 115#
Russ Tue 03.10.2015 at 9:49am

“Five Hours” – @15 minute cap –6 Rounds + 7 (155#/ 3 HPSU w/ 2abmats)
kate Tue 03.10.2015 at 10:00am

No better way to start the day than with the 530a crew 🙂 9+6 at the 15 min cap — did it with 165# backsquats from the rack and hspu on paralettes with 45#+abmat
- Andrew Pants Tue 03.10.2015 at 10:04am
  
  Crushed it! You make the parallette hspu’s look so easy
smfoley38 Tue 03.10.2015 at 10:06am

Five Hours- 8+5 105# from the rack, 2 Ab mats…. All squat sets unbroken!
Willis Tue 03.10.2015 at 10:39am

Today, the WOD was a framework for improvement, rather than a literal prescription. I’ve never cleaned 205# in a WOD before, so starting the WOD at that weight was a huge personal victory (even though after the second round, I dropped to 185#). Next, I have come a long way with HSPUs, but have never gotten to lockout using the parallettes. Still can’t at Rx, but today, I stacked a 25# plate and three ab mats and went from still unable to lock out, to getting several unbroken, to pulling a few mats out in the last few rounds I completed and still getting to lockout. Measurable progress. Today wasn’t about fighting through at Rx. Today was about getting better. #pursuebetter #deerantler
- Rap Tue 03.10.2015 at 9:41pm
  
  Every time you walk in the door you’re getting fitter whether you like it or not. Nice job today, bud.
Michele Tue 03.10.2015 at 11:03am

6+3 at the time cap. Front squats at 145# and strict hspu. First time doing these in a wod. Huge goat of mine. Had to no rep myself 3 times because I didn’t quite touch the ground. So happy to see the progress.

Happy Birthday Sara!!!
Sara C Tue 03.10.2015 at 11:32am

Five Hours: 4+7 at the time cap with 105# squats and 2 abmats. Such a grind but in a good way. Awesome way to work on strength and gymnastics.
Lynette Tue 03.10.2015 at 11:42am

Five Hours: 8 rounds even 135#, 2 abmats
Happy Birthday Sara B!
Jim B Tue 03.10.2015 at 2:12pm

4 + 8 205# (from the rack) and 3 ab mats. Was not a very good day to do my hatch cycle…
What a great 12:30!! Great job and good to see you Sara C and Happy Birthday Sara B!
Lisa Tue 03.10.2015 at 3:02pm

Five hours – 9 rounds, 50# squats, bench HSPU with 1 abmat
John.H Tue 03.10.2015 at 5:15pm

“Five Hours” 9 rounds 185#…Wanted to go with the 205# but tweaked wrist so wasn’t comfortable with the weight. Handstand holds for HSPU
Rap Tue 03.10.2015 at 6:21pm

18:45 scaled to 185# front squats and strict HSPUs. A bit of a grinder, but felt good to get moving again.
nfitz Tue 03.10.2015 at 6:31pm

“Five Hours” 9+2 105# from the floor and strict HSPU’s 1 abmat
- nfitz Wed 03.11.2015 at 11:22am
  
  Endo WOD part 1 with Christina. 16:10
Kevin Clarke Tue 03.10.2015 at 7:18pm

“Five Hours” 9 rounds, 115# from rack, HSHs for HSPUs and Happy Birthday Sara Brown!
David S Tue 03.10.2015 at 7:39pm

5+8 (165# FS, HSPU using 25# plates)
Nicole Tue 03.10.2015 at 8:07pm

Five Hours- 8 rounds 120# and first couple of rounds with 1 abmat and 10# plate until Mel told me to take away the plate. Thanks Mel for the push!
- kate Tue 03.10.2015 at 9:20pm
  
  Hooray!!
Will Tue 03.10.2015 at 8:31pm

Five hours… Kinda. 10 rounds of 5 kettle bell box squats @ 140# and 5 calories on the Devils tricycle. Got 2 calories into my 10th ride when the time cap hit. Finished @ 15:14.
- kate Tue 03.10.2015 at 9:19pm
  
  Glad to have you back!!
- Rap Tue 03.10.2015 at 9:28pm
  
  Yeah man! Tyree!!!
Jess Tue 03.10.2015 at 8:42pm

8 rounds 110# 1abmat
Eric Tue 03.10.2015 at 9:11pm

Five Hours – 13:34 (95# from rack, HSPU w/ 2 abmats)
- Rap Tue 03.10.2015 at 9:28pm
  
  Good to see you back on the barbell!
mcontessa Tue 03.10.2015 at 9:57pm

“Five Hours” 9+1 – #85 FS — HSPU 2 ab mats — these are the 2 movements I need the most work on– both kill my back– went super light so I can walk tomorrow
Ncontessa Wed 03.11.2015 at 2:10pm

Five Hours – 4 rds even. #145, HSPU w/ #25 plate kipping. Spent a lot of time in the HSPU.
Tara T Mon 03.16.2015 at 2:15pm

14:39 95#, 1 Abmat