NEWS
- NEW-trition Challenge: Starts TODAY!! Get measured. It’s not too late!
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WOD
“Catch”
4 Rounds
30 Double Unders
15 Pull Ups
Rest 5 Minutes
3 Rounds
15 Front Squats (135/95)
15/10 Calorie Bike
WOD Guidance & Goal: For both workouts, target sub 10 minutes. You’ll have plenty of time to recover between WODs so go all out!
Post Times to Comments.
Courtesy of CFPC
ENDURANCE
10 rounds
2 min on, 1 min off
BARBELL CLUB
7:30p
6:17 ball slams
5:35 right leg pistols to bench & the old 1-legged biking trick
6:35 not 5:35
Congrats Pancho and Pete!!
9:55 – 12 pull-ups
4:45rx
Bike/FS first
5:19 Rx/ 7:43 Rx
Congrats Pancho & Pete!!!
50 WB
7:24/7:01 rx – fs/bike first
Great job guys!!!!
100 WB
6:20 30 singles/10 pull ups — 6:46 95#/15cal
Started on Front Squat/bike
Front squats at 115
Only got 2rds of du/pu had to leave for train
Dudes! Amazing work! Congrats Pistol and Pancho!!
El Guapo
Front squats to med ball
8:07 single/kpu; 6:46 65#
6:15/6:57 RX
50 wall balls for challenge
4:43 10 DUA, 8 banded SPU
7:28 55#
8:02 15 Dubs, 8;52 RX
Congrats Pete and Pancho!
6:39 Rx / 8:20 w/115#
Nice Job Pete & Pancho!
7:35 (FA + bike first – 65#) / 7:30 (10 DU attempts + ring rows)
9:01 RX /8:06 RX
started bike/FS first
6:52 rx. / 8:27 rx.
slow 10 SU-SU-DU/DUAs/round, 15 RBPUs x 2, 15 BBPUs x 2 some no-reps
slowerer 75# FS
Also 20 16# WBs
Congratulations ‘Panco’ and Pete. Well done!
9:40 and 18:20?
6:25/8:55 Rx
6:49 BF Prac / 5:26RX
Also awesome job to Pancho & Pete!!! I hope to take on my first WL meet in October!
9:03/ idk
Woof
8:20 RX (FS wod first)
9:22 (I think), 8 strict pullups per round
70 wall balls for challenge
7:29 15 DU attempts, 8 kPUs / 8:21 @ 105#
7:49/ 5:38 rx – first time doing DU in a long time!
8:42/6:04 65#
Pull-ups were kind of like 3-2-2-then singles
4:55/7:14 Rx
Bike/FS (aka my 2 goats): 10:55, 95#
Dubs/PU — 6:44 — ring rows for pu
5:00 Rx and 7:31 Rx. DU/PU first. Apparently put on my ninja shoes for dubs. No repped a PU or two. Need to increase work capacity under fatigue for PU.
8:13 / 6:25, 75#
Congrats Pancho & Pete!
Endurance WOD
6:30 10 singles/ 10 pu’s
Just under 10min rx #mathnobueno
3:32 rx dub/pu
7:33 rx fs/bike
+ 50 wallballs for challenge
Congrats Pete and Pancho! Proud of you guys.
4:09rx/5:51rx
4:56 Rx / 9:29 Rx
I may have actually shed a tear on the bike.
50 Wall Balls
9:10 RX/ 8:21 at 85#
Congratulations Pete & Pancho!!
3:13rx/6:52rx
8:30rx/8:10rx
5:15 rx / 6:30 rx
+ 10,000 meters of rowing
9:28/ 8:14 rx
BBC-
E2mom 10- 3 high hang snatch @ 55
E2mom 10- 2 hang snatch @ 60
E2mom 10- 1 below knee snatch @ 65
BCB.
E2mom 10. 3 high hang snatch at 60-70%. 85#
Then 2 hang snatch at 70-80%. 95#
Then 1 below the knee snatch at 70-80%. 95#.
7:05 45 SU/8:13 55#
6:40 (10 du attempts, and banded pull-ups)
6:28 #60
100 wall balls
7:07 dubs and 10 pu
8:30 Rx