A)

Deadlift

2-2-2-2-2-2-2-2

Rest exactly 60 seconds between rounds

Rest 3 minutes

B)

Front Squat

2-2-2-2-2-2-2-2

Rest exactly 60 seconds between rounds.

C)

100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)

A)

Deadlift

2-2-2-2-2-2-2-2

Rest exactly 60 seconds between rounds

Rest 3 minutes

B)

Front Squat

2-2-2-2-2-2-2-2

Rest exactly 60 seconds between rounds.

C)

100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)

Comments

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my 7:00am is open

My 6 am is open

Ill take a 6. Thx kathleen

My 7am is open

Working late – 6am open

My 6am is open

7am open

my 7AM is open

A) deadlifts 215×6, 235×2

B) front squats 153×4, 158, 163, 173, 163

C) 100 GHD situps

Felt really good today.

A: 255,255,255,255,255,275,305,305

B: 155,155,155,155,155,155,155(1),155(1)

C: 40x KTE, 40x Situps, 20x leg levers

Started on B. Always a joy to lift with Thi.

a: 245 (for 3 i think), 225

b: 165 (1), 145

A: 355 x 8

B: 225 x 8

C: 25xGHD, 25xKTE, 25xab mat, 25x roller

A: 355 x 8

B: 165 x 8

C: 100 ab mat

A & B were both lighter that they should have been, for C I got lazy and didn’t feel like hanging my bar so ab mat won.

A: 255 x 1, 285 x 7

B: 173 x 2, 193 x 6

C: 100 ab mat

DL – 225×2, 245×4, 265×2

FS – 165×4, 174×4

25 GHDs

25 KTE

25 hollows

25 sits

DL 255

FS 155×3, 175X3, 185, 195

100 situps

10 KTE

A) 255 x 4, 275 x 2, 305 (1), 305 (F)

B) 175 x 2, 185 x 6

C) 25 KTE’s, 25 sit ups, 25 GHD sit ups, 25 ab wheel roll outs

Note: Started on front squats (B). Failed miserably on last 3 dead lifts.

Jimmy rocked it today on the dead lifts!

BTW, who drives the old school Land Rover Defender with Mass plates at the box? LOVE THAT VEHICLE!FS: 145 x6, 165 x6, 175 x4

DL: 195 x8, 215 x8

Cannot make the 9:30. I will try to make the 10:30

FS: 105×8

DL: 168×8

40 ab mat situps

25 Hollow Rocks

10 KTE

25 Leg Levers

Good times with the morning crew!

A) 255×8 DL

B) 175, 195×5, 175, 200 (PR)

Thanks for the push Kevin! And the GHD tip…

FS: 105 x8

DL:168 x8

25 ab mat, 25 windshield wipers, 25 V-ups, 10 tuck/straddle things, 15 tuck ups

FS- 145×4, 165×4

DL- 225×2, 245×4, 265×2

25 GHD’s

25 KTE

25 H Rocks

25 Sit Ups

Nice workin with the Herb

Front Squats: 205×16

Deadlift: 315×14; 335×1

Ab work: 40 T2B, 20 abmat, 20 K2E, 20 GHD

A) 255

B) 155 x 3, 165 x 3, 175 x1, 185 x 1

Ab mat situps

A. 155×8

B. 95 first 3 rounds, 100 last 5 rounds

C. 100 abmat situps

Note: should have stuck with the 165 on the DLs and I think I could have gone up another 5# on the FS.

Front Squats: 205×6, 215×2

Deadlift: 345×7, 365×1

100 GHDs

A) 225#

B) 145#

C) 75 situps with 30# slam ball; 25 leg levers (was going for 100 situps but couldn’t do it today).

FS #155

DL #115

Abmat

Happy Valentines Day HDCF Love Bugs

Oops! Switch those digits.

275×8 DL, 185×1, 195×2, 205×2, 215×3, FS dropped last rep.

A) Deadlifts = 195 x 8 sets

B) Front squats = 113, 123, 133, 143 x 2 sets, 148 x 3 sets

C) 50 T2B (worked on kip) 50 GHD sit up’s

Thanks Holley for being my lifting buddy today :)

DL 315 x 2,2,2,2 335 x 2,2 385 x 2, – got carried away and back was toast…

FS 185 x 2 195 x -,2 205 x 2,2 215 x -,dnf… back tighted up

60 ab mat

10 KTE

10 ab wheel

20 GHDSU

DL – 135 x 4, 145 x 3, 155×1

FS- starting at 95….worked up to last 3 rounds at 116#

100 sit ups

a) 365×8

b) 225×4, 245×2, 265×2

c) butterfly situps, landmines, KTE

DL 170#

FS. 85#

All 8

a. 335×4, 355×2, 385×2

b. 225×1, 245×4, 265×3

c. 30 toes to bar, 30 ghd, 30 land mines, 10 roll outs

DL: 335 x 8rds

FS: 225 x 8rds

100 situps

A. DL 300# x all

B. FS 200# x all

C. 25 GHD, 25 SU, 10 K2E, 10 T2B, 30 WB 25# side 2 side

Yay – no MOD today!

A. started at 103# and went up to 138#

B. started at 83# and went up to 118#

C. GHD, su, leg levers, “don’t let your feet touch the ground when someone pushes your legs down”

yay!

530PM open…work related

A. DL 135 x 2, 145 x 2, 165 x 2, 185 x 2

B. FS 115 x 2, 145 x 2, 165 x 2, 185 x 1, 165 x 1

A) DL: 205 205 205 225 225 245 245 255#

B) FS: 95 115 115 125 125 145 145 125#

C) 25 land mines, 25 GHD, 50 abmat

Front Squats: 205 – very poor on F/S

Deadlift: 315×14; 335×2

Ab work: 20 T2B, 40 abmat, 15 GHD, 25 landmines

FS-115# for all 8 sets

DL-195# for 3 sets and 215# for 5 sets

100 GHDs

A.) Front Squats- 173# x2; 193# x6

B.) Deadlifts- 265#x1; 285# x7

C.) 25 GHDs, 50 situps, and 25 ab rollers

FS: 135 x2, 155×2, 175×4

DL: 205, 225, 235×2, 240, 245, 265×2

Thanks for being my partner Justin.

FS: 5 rounds at 145#, failed at 155#, 7&8 at 145#

DL: 3 rounds at 215#, only got 1 on rd. 4, round 5-8 at 205#. (previous DL max was 213..)

C. 25 ghd sit ups, 50 t2b(worked on stringing together), 25 k2e

happy heart day :)

Nice work Amanda… fun lifting with you. You did GREAT!

DL: 173 # for 3-4 rounds

FS: 118 # last round

A) 3 Rds x 235 (my previous 1RM), 5 Rds x 245

B) 1 Rds x 135, 7 Rds x 145

A) 135 x 2, 155 x2, 175 x3, 205

B) 205, 255, 275, 295, 315, 325, 335, 355

C) 40 situps, 40 KTE, 20 GHD

Sarah, thanks for being a great partner! Much appreciated.

FS: 145 x 5; 155 x 3

DL: 255 x 7; 265 x 1

35 T2B; 30 GHD; 25 weighted situps (30#); 5 weighted situps (50#, ugh); 5 KTE (Tried kipping and fully failed)

A) 115 x 2, 135 x 2, 155 x 2, 165 x1-could have added some more

B) 95 X 7,115 x 1(PR)

C) 50GHD, 50 AbMat

Thanks for the coaching tonight Kevin, big help!

WOD: DL- (275 x 3), (295 x 2), (310 x 3) / FS – (185 x 2), (205 x 2), (210 x 4)

-All final lifts were at 90% of 1RM

-50 GHD

-50 Landmines at 55#

DL: # 113,123, 133,143, 148,153 (x3)

FS: # 70,75, 85, 95(x2),100,105,115

ABmat

DL: 155

FS: 115

Ab mat / ghd

A) new deadlift setup with hips lower killed me but should help in the long run.

225×10 275×4 315×2

B) 225×4 245×4 265×4 285×2 305×1(f)

Felt strong on the front squats went for 305 which is a 1 rep max

C) 10 t2b 10 kte 25 land mines 20 ghds 10 situps 10 weighted situps 15 kte

DL: 155

FS: 75

10 ghd’s, weighted su (25#) and some ab rolls

275 x 8

175 x 8

100 SUs

a) 365

b) 225×2, 255×6

A) 225×8 DL

B) 145×8 FS

C) 100 situps

DL – 75

FS – 35

weighted sit ups and land mines

DL – 95X3, 105X2, 125X2

FS – 85X3, 95X3, 105X2

25 Landmines, 25 GHD, 25 Abmat, 25 landmines

A) 215 x7, 225

B) 95, 110, 115×4, 105×2

DL 135

FS 95