NEWS
- THU WOD Recording
- SEMINAR:
With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar. - The CrossFit Games 2020 Open: Details HERE
WOD
“Beats to the Rhyme”
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: Bodyweight
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: 3/4 Bodyweight
7 Rounds
In as Few Pulls as Possible
150/100 Meter Row
*do 1 Front Squat per Pull
Weight: 1/2 Bodyweight
WOD GUIDANCE & GOALS
The goal for this workout is to do as few pulls as possible resulting in fewer front squats. For every pull, drive out as hard as you can and let as many meters go by as possible. If it takes you 8 pulls to get 150/100. meters, you’ll do 8 front squats. If you can’t front squat your bodyweight, try doing 3/4 or 1/2. All rowers set to a 6 damper.
Post Pulls + Time to Comments.
HOME WOD
7 Rounds
200 Meter Sprint
*walk 100m between sets
ENDURANCE
6 x 400m, rest :90
12:08 75# 50 squats, one round of 8, 7 for the rest
13:46 – 155# – 56 Squats
15:56 @ 195 – phew!
Pulled 7-6-6-6-6-6-6
13:08 75# 43 Squats (6 pulls each round except one with 7 pulls)
12:40 @ 215# from the rack
7-6-6-6-6-6-6
12:40, 95# from floor
Pulled: 6-5-5-5-5-5-5 / 36 squats total
12:31 185# 7,7,6,6,6,6,6
Must be 13:31, I had to do some math with a different start time and that doesn’t seem right
10:51
5 pulls per round
Went 5 lbs above BW @ 135#
Quads still destroyed. Decided on power cleans instead of front squats.
16:00 (185# Power Cleans / 42 Total)
6 Pulls per 150m
75#
5-5-5-4-4-4-4
31 total
13:16 w/185# power cleans – consistently 6 pulls per round with about a 5 meter buffer. Really interesting stimulus with those huge power pulls.
13.36 #135 7, 6, 7, 6, 6, 7, 7
10:10 105# 35 squats (5 pulls per round)
6 pulls each round. 125#
13:11 115# (5 pulls per round)
8:41/35 pulls max
8:25- 95#
8:56
5,4,4,4,4,4,4
back squats from rack, #105
Fun! Ran the home WOD with my son. We didn’t time ourselves, but we were both wobbly at the end. 👍
13:37 5 pulls per round – 70# back squats.
21:25
135#
6 pulls per round
First “heavy (for me)” squats since getting the other knee done… glad to be back at doing this!