M/51/183

5rm 75-95-105-115-125
3rm 135-145-155-155-155
1rm 165-165-175x165-175
 

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

5s 95-95-115-115-135 
3s 135-135-155-155-185
1s 185-185-205-205-225

Started push jerk and then split on last rep
Front foot apparently didn't move. So better fix that I guess. 

50/51/52/53*3/50/51 *failed of 53
52/53/55/56/57
57/60/65/67/70

Every minute on the minute for 5 minutes complete:
5 clean and jerks 
- Rest 1 minute.
Every minute on the minute for 5 minutes complete:
3 clean and jerks 
- Rest 1 minute.
Every minute on the minute for 5 minutes complete:
1 clean and jerk

Round 1: 30kg
Round 2: 42,5kg
Round 3: 67,5kg

Rx   155-185-250lbs.


5’s: 135-140-145-150-155lbs.
3’s: 165-170-175-180-185lbs.
1’s: 215-225-235-245-250lbs.

M/38/6’/174#

x5: 75/95/115/135/155
x3: 115/135/155/175/195
x1: 165/185/205/215/225

Deo gratias

1st EMOM 55Lbs
2nd EMOM 77 Lbs
3rd EMOM 99 LBS

2nd attempt to post...

37 / M / 5'9" / 140lbs

Dumbbells squat cleans and split jerks
x5: 30-35-0-25-0
x3: 30-35-25-25-25
x1: 30-35-40-45-45

Squat cleans were a bad idea.  Couldn't keep up on the 5s and just rested those 0 minutes.

95
135
165-170-170-185-190#

Focused on squat clean mechanics 

95/115/135 

First wod in 5 years

Workout got spicy for me. Especially since I have limited experience with the lifts. Here’s how it went: 

1st 5 min EMOM
-115, 125, 135, 145, 150
2nd 5 min EMOM 
-155, 160, 165, 175, 180
3rd 5 min EMOM
-185, 190, 195, 200, 205 

Did yesterday 4-5 hours after 10k bike WOD

135
165
200

45/176cm/170lbs

that was way more intense that I thought.

in kg

40-45-50-55-60
65-67.5-70-72.5-75
77.5-80-80-82.5-85

M 53/195/6’
Worked up to #110 for the first five rounds then on the next five rounds built to #140.  The last five rounds finished at #175.

30 kg

125/155/185

115/135/170

115/135/170 lbs
52/61/77 kg

Super bonked on this workout, did not plan well.  

Set 1
65/75/85/95/x (ran out of time)

Set 2
135/135x1/DNF/135x1/135x2

Set 3
135/135/x/135/135

5@95
3@105
1@115

90#
100#
115#

М/50-54 👨🏻‍🦳
Failed because not scaled
60, 65, 65, 65, 60
40, 50, 55, 60, 65
70, 75, 80 75, 80 75, 80 75
Got off the cap time

M-43/178/77kg
Set 1: 30,40,44,44,44kg=202kg
Set 2: 50,50,54,54,54kg=262kg
Set 3: 60,70,72,72,72kg=346kg
tot. 810 kg

5x115
3x165
1x205

5x115
3x145
1x185

EMOM 
5 C&J: 115 lbs
3 C&J: 135 lbs
1 C&J: 215lbs

EMOM 
5 C&J: 45 lbs
3 C&J: 65 lbs
1 C&J: 65, 75, 75, 95, 95 lbs

Feels good to be back after over a month of bacterial infection. Eased in but felt really good all things considered. No coughing! 

RX and ended at 205. Failed at 215

EMOM 

5 C&J: 94 lbs
3 C&J: 114 lbs
1 C&J: 154 lbs

i need to try and work on my speed for touch and go's. but 154 i think is a PR for me. 

Matt

95-115-160

Holly

65-80-105

EMOM for 5 min each

5c&j @ 110#
3c&j @ 120#
1c&j @ 140# (PR)

I did power C+J to allow time for weight additions between sets. Not sure if that’s Rx’d or not.

Weight in lbs

5’s: 95-115-135-145-150
3’s: 155-160-165-170-175
1’s: 180-185-190-195-200

I think 200 is a PR, but can’t find last PR recorded anywhere.

M/ 172lbs/ 41y/ 68”

OLY lifts, especially OH, are tough due to shoulder issues, so kept the load light & focused on form. These felt really good today & temptation was to add weight, but added drop sets instead after prescribed time:

1: 45-55
2: 60-65
3: 70-75

F:55-59

75
95
135/135/140/145/150
m/54/175
probably could have started at 140/145

135 lbs
185 lbs
225 lbs

135, 155, 165.

5 reps: 95 lbs
3 reps: 115 lbs
1 rep: 130 lbs

1-5 95lbs
6-10 115lbs
11-15 135,145,155,165,175

(5’s) 95-105-110-115-120
(3’s) 125-130-135-140-145
(1’s) 150-155-160-165-170

5 reps 45-55-65-75-85
3 reps 95-105
1 rep 105-115

M/42/509/170

5-40lb dmbls
3-45lb dmbls
1-55lb dmbls

5x 70-75-80-85-90 lbs
3x 95-100-105-110-115
1x 120-125-130-(135xx)-(135x)
x = fail
On all 3 fails, I got very close but could not lock out the bar.

M/49/6'6"/251#

5's - 65#
3's - 95#
1's - 115#
Returned to Crossfit after 2 years and 2 injurys.  Fellt good to move again.  Back on the path.  

M 40y/173cm/77k First CF WOD again after 8 years

5s: 30/35/40/45/50k
3s: 55/57/59/60/60k
1s: 62/65/68/70/72k

switching weight was a struggle, should have taken the same weight for all 5 sets at the 5s and 3s :-D

M/49/6'2"/185#

Modified to DxKB clean and jerks
5's - 44# for 3 rds, 49# for 2 rds
3's - 53# for 2 rds, 55# for 3 rds
1's - 67# for 5 rds

***just for my records increase weights to maybe 53/62/70#

135-165-185 

M- 53/ 5'7 / 210 
Intermediate scale
5 rep EMOM - 75,85,95,105,115
3 rep EMOM- 125,135,135,135,135
1 rep EMOM- 145, 155,155, 165(f2x) 155,155

5x5 - 30kg
5x3 - 40kg
5x1 - 50kg

Beginner option:
Same as Rx’d
15-25-30-35-45 
50-55-57.5-60-62.5
65-70-75-78.5 85

Traveling. I used a 60lbs sandbag. I focused on form during each phase of the movements.

Did last week’s DB PS/row workout. Results there. 

This is a fantastic rep scheme today. Look forward to doing it soon, with all sorts of lifts. 

M 50/180cm/76kg

squat cleans and jerks

5×5 - 30kg
5×3 - 40kg
5×1 - 47kg

Rxd at the Y. All power cleans and push jerks. Lots of banging today!

round 1 - 155 lbs 
round 2 - 175 lbs
round 3 - 215 lbs

failures in rounds 1 and 2 at heavier weights than listed above, essentially making it more of a 2 minute rest. The pace made this very metabolically challenging at heavy weights and hard to hang on for those rounds at heavy weights. Went for 225 lbs after the clock but only hit the power clean, too gased for the jerk. 

4:40am in a PF
Worked up to 3x 75lb DBs and just continued in sets of 3 for the remainder 

Bar only, post race recovery day 

37 yom 6'1" 235
set of 5 - 155
set of 3 - 180
set of 1 - 215

Set of 5 135
Set of 3 165
Set of 1 215

5 @ 135 #
3 @ 165 #
1 @ 195 #

m/39/241

@60
@75
@90

1st - 40kg
2nd - 50kg
3rd - 60kg

I would like to share an experience that happened this past weekend on a family trip that illustrates the effectiveness of the CrossFit methodology in real life scenarios outside of the gym. We were rafting the Green River in Utah and the river was really low so a lot of rocks were showing which we had to avoid. I was in a raft with my wife, 5 year old daughter, 5 year old niece, and my mom and dad. We ended up not seeing a rock and got high centered on it in a fast flowing part of the river. Our boat wouldn’t budge and we were stuck, it was a scary situation. The only thing that came to mind was jumping out of the boat and onto the rock we were wedged on. With all of the strength I could muster I bent down and deadlifted up on the boat and pushed several times until the boat finally came free and I jumped in and we were safely drifting back down the river. I don’t share this experience to toot my own horn, I share it to say that CrossFit truly prepares you for the unknown and unknowable. I follow main site programming everyday. Without a strong deadlift I could have never moved that boat. CrossFit works!

Globo wod: if you're globo has bumper plates and a barbell you're all set, you're doing this as Rxed.  If you are using iron plates today use a weight that you can bring down under control.    Dumbbells sub dumbbell Clean and jerks,  same sequence.  If you max the available dumbbells do AMRAP sets. 

Kg: 
5 reps: 40-45
3 reps: 50-55
1 rep: 60-65-70