A) Front Squat: 15 minutes work up to a heavy triple

B) AMRAP 18

440 Meter Run

5 Front Squats at 75% of your best Triple

10 GHD / 15 KTE (alternating sets)

Tags: Front Squats, GHD Situps, KTE, Run

A) Front Squat: 15 minutes work up to a heavy triple

B) AMRAP 18

440 Meter Run

5 Front Squats at 75% of your best Triple

10 GHD / 15 KTE (alternating sets)

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My 6 am is open.

6 open, moving to 530

My 6 AM is open.

Oh no! Forgot to set my alarm! 7 am is open :(

A) 163# – 10lb PR from 2 weeks ago!

B) 4 rds + ~340m run @ 113#

A) 245 (did 2 sets here to get more rounds in under B)

B) 5 rounds @ 185#

Nice work from Ponder and Jeff this morning.

and I only had to use a box once, to see over the crowd of giants, during this mornings demo…

A) 235

B) 4 + GHD + 100m run (GHD not Rx to floor)

Great lifting with Jon. According to what he wrote on the board my new unofficial name is BigTime.

Big Tim, Big Time, it’s all good!

Nice job today. Congrats on the PR!

Whoops…..I meant BigTim, BigTime sounds like I have an over inflated ego

Oh no, sir. If you want us to call you Big Time, we will, Mr. Big Time, sir.

yo Big Time! Thanks for the cocoa nibs!!!!

You are very welcome. I really hope this doesn’t catch on….lol

A) 245

B) 5 + 200(ish) meters. @ 185#s. Substituted K2Es for K2E on the ground(?)

A) 113#

B) 3 rds + KTE’s + 420m row (subbed row for run), 83#

A) 165 (should have gone higher – out of time)

B) 4 Rnds @ 115

A) 195 (3 rep PR)

B) 4 rds + 4 GHDs @ 145 (started on GHD)

KTEs were K almost TE…trying to link ‘em together fast and got a little sloppy

A) 113

B) 4rds 85#

A) 145 (3 rep PR)

B) 5 rds + KTE + 210m run @ 110

A) 185 (Two reps at 195)

B) 4 GHDs short of 4 Rounds – at 135#

A) 225

B) 5rds + FS + 4 KTE @170#

A) 215. It was challenging, but felt strong. I think I had another 10 pounds in there if we had another 5 imnutes.

B) 4 + ~400M. Squats were at 160#, 1.25# under Rx. Side stiches returned during the 2nd, 3rd, and 4th runs, turning portions of them into shuffles. KTEs and GHDs felt good though.

Travel WOD: Crossfit Buffalo

A) 3×8 Chinups

3X4 ballups – pullups

B) 135, 185, 225 x 5 Back Squats

C) For time: 11:15 Rx

3 Rounds of 15 Hang Squat Cleans @ 115# and 30 pushups

A) 143, 153(1)

B) 4rds+KTE+220run @107# and half GHDs

a) 135# PR by 20#!

b) 4 rounds at 100#

A) 115 pr (only 2 reps but I’ll take it)

B) 4 rounds at 75 plus 440

A) 105

B) 4 rounds at 75#, mod – KTE on the floor

A) 165 (PR)

B) 4 rounds @115

A) 103

B) 3rds + 50 m run

A) 155×3 (PR), 165×2 (PR)

B) 4 Rounds @115 + 150M run

a) #136… stopping early to save legs

b) Minus 13, 5 Rnds

A)185 x 3 (tried 205 2x)

B) 4 rounds @ 135 + 440 run.

First time squatting with weight in forever….back still healing and no where near 100% so taking it slow.

A) 115

B) 4 Rounds plus 260m row….

Mod 440m row, 5 FS @65#, 5 GHDs/20 Hollow Rocks

Any 5:30 pm spots open ?

A) 115#

B) 4 rounds + KTE + 440 Run

65.8# from the floor, mind you!!!!

A) 123# PR by about 6lbs

B) 4 rds + GHDs + 250m, started on GHDs.

65# squat, limited by my cleans. Halfway on GHDs, KTE’s were to about triceps. First time I’ve been able to swing at all on those since I hurt my shoulder though!

A) 194

B) 6 rds @ 146

A) 83, 93, 103, 113, 123×1

B) 3 RSS + FS + 13 KTE. FS @ #83

A) 133

B) 3 rds+FS+K2E+200M, 99#

A) 135#

B) 4 Rounds @ 95#

A) 195 pr

B) 5 rounds + 1 half ass squat @ 135#

A) 113×3, 123×1

B) 4rds + 80m run @ 85.2#

A) 105

B) 5 rds + 4FS @73#

A) 115 (think that’s a 3X PR)

B) 4 rounds + 3/4 of 440 run (started on run). 75#, not full GHD and mostly knees to waist.

WOD: 255 PR (10#) / 4 Rounds + FS + GHD + 200m Rx at 190#

-Just didn’t have the gas for 5 rounds…18 minutes is by far my least favorite time domain

Wow – powerhouse!

153#

4 rds plus run but didn’t quite alternate as prescribed

With 103 # for front squat, part two

a) 165 (175f)

b) 5 rds @ 115#

a) 275

b) 4 rnds + 100m run @ 205

A) 205×3 (10# PR for 1 & 3 rep)

225×1 (30# PR for 1 rep)

B) 4 rounds + 440m row @ 155

Subbed row for run.

A. 138

B. 5 rounds at 95.2#, floor KTEs

A) 96

B) 3 rounds + 5 fs(76#) + 10 ghd + 200 run

A) 105

B) 4 rounds + quarter of run

A) 195 x 2 (back squat)

B) 4 + run + 1 sq

B@145#

145 (pr)

4 rounds plus 220 run @ 105#

You are my hero! : )

A) 165-

B) 115 4 rds+ 5 FS+ 3 GHD- Knees to chest

a) 275

b) 5 rds @ 205

thats nasty

a) 116 (2 x)

B) 5 rds @ 75#

A 275

B 3rds + 5fs + 15ghds @ 225lbs

A) 160 pr

B) 4 + 440 @ 103

I seem to have lost the ability to clean and it kind of frustrating. I couldn’t clean the 120 for Rx so I had to scale. Been a problem all month aaaarguh.

A. 173.8 x3, 185 x2(f)

B. 4 rds at 123lbs

A) 225 x 3 B) 3 rds + 440m run. Did 165 LB squats, dropped down to 135 LB for the last set.

A) 205

B) 4 rds @ 155 + FS + KTE

A: 185 x 3 (ties pr), 195 x 2? can’t remember

B: 3 rounds @ 145 row4run, kte need work….

A) 235×3 (PR)

B) 4 Rounds @175 + 440M run

A. 205

B. 4 rounds plus run plus 2 squats

A) 245

B) 5rds + Cleans + KTE + 50m run @ 185#

A) 194

B) 5 rds less the run @ 146

A) 105#

B) 3 rds @ 70#