Every 2 minutes for 8 rounds
5 Strict Presses
Max Strict Pullups
Post load for press and total number of pullups for each round.
Coach’s Notes: Complete five strict presses, use remainder of two minute to complete as many strict pullups as possible. Don’t kip. Use the least amount of band possible.
G & T won’t be making the 7am, see you Wednesday!
gave up 6am… I can sleep til 6
Hey Cindy – I left your new PSU visor at the box…its blue and white:) Enjoy!
Working late, my 6 is available
My 7am is open, gotta go in to work early.
100# press
12,8,7,6,5,5,5,6 = 54 total
way to kill it bro, you set the bar for me today.
86# Press (should have gone 10 # heavier)
9,7,7,6,6,6,5,4 = 50 total (used my legs a little as I got tired)
Matt – Thanks for keeping track of the reps
Another modified WOD due to the hairline fracture in my wrist, frustrating and wish it would heal already.
Should have started off heavier:
Strict press left side:
25- 30- 30- 35- 35- 40- 40- 40
Strict press right side: 6# all 8 rounds
GHD sit ups for strict pull ups:
Total: 264. Max set was 40
Post WOD mile run
Sorry to hear about the fracture Nicole, rest it up!!!
Thanks Ali I’m actually doing what I am suppose to be doing for once so that It will heal and so I can catch up to the rest of the hammer down peeps. Especially that golfer chick shes been kicking my butt a lot lately I need to catch up.
Holy crap 264 GHDs!! Can you walk this evening?!
a little sore but nothing ice cant cure
Now that I think about it I go through a lot of ice these days. However when its all said and done I’m going to be one Baltimore cop nobody is going to mess with. Just have to work on that being to nice to be a cop thing which I might have nipped
45# Press (all strict)
7, 5, 4, 4, 4, 3, 3, 3 = 33 Total, plus a mess of half-pull ups that didn’t make it. First time on red band.
Push Press @ 75#
Pull Ups: 9,9,8,6,6,5,6,8 = 57
Not 100% sure about the round breakdown, but sure about total. Should have gone to 80-85# for strict press.
WTG on the PU
0h dear god that sucked!!!! and very humbling
60# total 34-7,6,5,4,4,4,4,0–never got off bar on last set
45# Strict Press
5,4,4,4,5,4,4,5 35 total
Sweet Cheryl…….doing me proud as always
Very sweet on the pull ups Cheryl representing
You gotta like those numbers, plus Jordy going to the green band for pull ups! The Lawson’s rock the box!
85 lbs (could have gone a bit heavier)
75 reps total, something like 16,8,8,9,8,8,8,9
85# Strict Press
66 Strict Pullups w/RedBand as 11, 10, 7, 6, 6, 6, 5, 5
Very nice Mr. Nelson!
115# – should have gone heavier.
16, 10, 8, 8, 8, 8, 7, 10 – 75 Total
Way to go 7am!
You guys are motivating on the morning!
OK!..
Is this a hot c*ck sighting? Where the hell have you been?!?!?!?!
Nice Cage, good to see you are not slacking off without me there to kick your booty
105# for 5 rounds, 95# for 3 rounds .. 53 strict pullups total.
75# (16, 8, 6, 6, 6, 5, 6, 6) – 59 Total
55# 45 strict pullups(10,6,5,5,5,5,5,4)
Probably could have gone a tad bit heavier here but happy I was able to work on my strict pullups too
Nice job 7AMers!
way to go this morning……………..you crushed it
Totally motivating doing pull ups next to you. I couldn’t keep up!
Way to kill this WOD
Great work Hil……wish I was there to WOD with you!!!
83# (had to push last 2 reps). 66 pull ups
20, 9, 7, 6, 6, 7, 5, 6
65# push press on rounds 1 – 3 (only 4 of them on round 3)
moved down to 45# for rest
Pull ups on red band 19 total (7 first round and 3s, 2s, or 1) rest of rounds –sad!
75#
85 pullups (26, 12, 8, 8, 8, 8, 8, 12)
should have listened and gone heavier on push presses…but overall good workout today
That is a shitload of pullups! No band!?
Tuesday beach WOD:
4 rounds 400m run 40 air squats (supposed to be 50, oops)
21:29
400m estimated (around a large parking garage approx size of HDCF building)
65# (maybe 10# light), 56 PU (15,7,7,4,6,6,5,6) – blue
75 lbs, 11 + 5 + 4 + 4 + 4 + 3 + 3 + 4 = 38
The last two or three sets were a struggle so I think the weight was about right. Strict pullups suck.
Travel WOD Anguilla w the local natives the herbolds;)
100 pushups for time. Every break 25 airsquats 25 hollowrocks
9:07
Travel WOD Anguilla w the local natives the herbolds;)
100 pushups for time. Every break 25 airsquats 25 hollowrocks
5 rds of pushups ..25/25/20/15/15
9:07
Nice job brother.. now go have a Vodka soda or something like that… !!! enjoying Angola !!! .. I mean Anguilla… haha. Hope the kids are having fun.
Crossfit OBX
2 minutes max effort for each exercise, 1 minute rest in between
air squats
push ups
pull ups
mountain climbers
kettlebell swings
sdhp w/ kettlebell
burpees
sit ups
65#’s; 26 total pull-ups on red band (that kinda sucks)
can’t remember the breakdown it was so pathetic – maybe 4,4,3,2,3,4,3,3
Not pathetic AT ALL! Just think of how many people can’t come even close to a strict pullup and you did 26!
Monday WOD: 4 rounds + 200M run
From Scotland: 88lbs, 142 pull-ups (went light on presses because my shoulder is bothering me)
Also did the Clan WOD (5 rds of 20 air squats, 7 hang power cleans @ 135, 10 ring dips) 4:26
Uh .. What!? 142!!
I feel like I’m not getting your best Coach Coop. I was expecting at least 150 pull ups. ;-D
Clan WOD
5 rounds of;
20 air squats
7 hang power cleans 40kg
10 ring dips……..these little buggers slowed me down
9:30 Rx
THEN
HammerDown WOD
Strict press @ 30kg/66lbs
Strict pull up’s: 16, 10, 8, 9, 9, 10, 8, 10 = 80 total
Miss you!
Nice Ali not skipping a beat over there in Scotland. Miss you the box just isn’t the same with out you.
135# press, 28 total pullups
115# first round then gave up and went 95#. 36 PU on the red band.
85#, 41 PUs (11,6,4,4,3,4,4,5)
It seems the 1030 did this wong (probably my fault)…we did max pullups WITHOUT dopping from the bar then rested until the next 2 minute block started. Oooops.
50#s 31 pullups (red for first set, then blue, then blue and orange) 3,6,3,4,4,4,4,3
Shaun says more weight next time for the strict press……
*This is my last week at crossfit before I take a month off for Ramadan which starts Monday. If you don’t see me posting please call me out. I need motivation to do this at home for a month!
Awesome job, and will definitely call ya out if you don’t post.
80# strict (rounds 1-6)
70# strict (rounds 7 & 8)
21 pull ups red band – strict pull ups don’t like me.. they confirmed this today.
rounds 5 & 6 I was on press the whole 2 minutes not even doing pull ups and i didn’ t think that’s how WOD was programmed to be (bc I’m a coach and all) so I took off 10 lbs to fit in 6 measly pull ups total for rounds 7 & 8. Need to work on strict press form bc traps were beat up.
It was good work Step and SO good to see ya!
95#, 26 PUs (6,3,3,3,3,3,3,2)
65# and a whole ton of DUs subbed for the pullups…
helloooooooooooo tapering!
115# and 108 pull ups dont remember the breakdown
85#, 8,7,7,6,5,4,4,2 (45)
i spend 6 months learning the kip PU … and can’t use it! I need to check the Xfit rulebook.
great workout.
xfit rule book is a myth, we just make things up as we go for that is the true crossfit way utilize your surroundings and make shit up.
90# 12, 10, 8, 7, 7, 7, 8, 7= 66
first serious palm pothole
105#
12, 10, 8, 7, 7, 6, 5, 7 (62) Pronated grip for all reps.
95# – 51
push press 65# (25 on each side, right?), mod with jumps 23, 13, 13, 12, 11, 10, 10, 12
50# all strict, 28 pullups 2 orange bands.
45# strict
8,7,6,5,6,5,5,5 = 47 pullups
Rounds 1-5: 73# 6, 3, 4, 0, 0 (and on Round 5 I could only get 4 presses)
Rounds 6-8: 64# 3, 0, 0 (Round 7, 4 presses, Round 8, 1 press)
Failed big.
75#
10/7/6/6/5/5/5/5 (49)
Sorry for all the coughing 7:30 class.. nice to be back
+15# next time
55#, 10 strict, 27 on orange bands
Rounds 1 and halfway through 3, strict no band pullups, 5, 3, 2
Halfway through round 3, added 2x orange bands for 5, 4, 5, 5, 4
45#
12,9,8,7,7,7,7,8
Red band is my BFF!! Tried with orange band and couldn’t do even 1…
70#
9,6,5,5,5,4,4,4 (42 total)
65# for the Press, which was too light.
11,9,8,9,9,9,9,10=73
50#. PU w/ green band 8, 5, 5, 4, 4, 3, 3, 4 (yay for no black band tonight!!)
55#, 35 strict (ugh…cant remember the breakdown)
75# and 58 pull ups…..10,9,8,7,8… ( should have done #95. Did not realize #75 would not be too difficult.)
64# 50 pull ups orange first set and red the next. Thi was right; I should have gone higher.
115# 15,10,6,6,6,6,5,6 (60)
had to push press a couple in the last two rounds.
Should have stuck with 9/rnd would have got more i think
58# rds 1-4, 53# rds 5-8
MOD with double unders 70 (21, 15, 7, 9, 6, 6, 3, 3)
115, 67 pu
115# 53 pull ups
95 lbs 28 Strict presses 12 Push presses 12 (9 r1, 3 r2) strict pull ups not including attempts
45# 12,8,7,7,7,5,6,6