Karen Costello Queen of the Strong!
Enter your email address to subscribe to this blog and receive notifications of new posts by email.
Join 2,283 other followers
A) Front Squat – 15 minutes work up to a heavy 3
B) AMRAP 14
5 Front Squats at 75% of your best lift in part A
7 Ring Dips
14 Leg Levers
Post load and total number of rounds to comments:
My 6 is open.
I got to watch Crossfit kids on Sat morning and I was blown away ! Coach Meghan is AMAZING.The skills she teaches are lifelong and the kids were having a blast!!! If you have kids you MUST check it out.
I couldn’t agree more
I messed up my calendar, I need to give up my 7 am.
Sorry for last minute notice but 6am open will try for an evening class
A) 168 – new PR! And using the very cool iPR app I was able to see my progress over the past few weeks! If you have a smartphone, you need this app! (search “iPR” on app store) Thank you Kevin P. for making it!!
B) 5 rds + LL + squats + 1 dip @ 118#
No problem. I’m glad you’re putting it to good use! :)
a) 205# (PR)
b) 6 rounds + leg levers + 1 ring dip = 171 reps Rx+
Note: “a” got a 9# PR; “b” was suppose to be 153.75, but did 155 because was too lazy.
Good to lift my boys Joey and TraTra. Also glad I could guilt trip Travis into doing 155 for part “b”.
It’s “…with my boys…”. I don’t think I could lift Joey and Travis. They are a little on the heavy side for me.
B: 7 + LL
A) worked up to 115×3 successfully. tried 120, failed on 3rd rep.
B) 4 rounds + 5 fs rx (85#)
A) 155, 185(f)
B) 6 Rnds + FSs + RRs + a few LLs
B was at 115#
b) 8 rds + rd + ll (115#, red band)
lunch : slow 9/ felt it in hip flexors
A) 200# PR
B) 6 rds + 2 FS @ 148#
Ring dips were going great first 4 rounds…then hit a wall…needed a little toe assist.
A) 95# (PR)
B) 5 rds @ 72#
good job this morning lady!
Thanks! It’s because I had good coaches!
great job Evva!
sorry for the late notice-switching from 10:30 to noon class.
Sorry but I won’t be at 930. Still sitting construction traffic…
B 5 rds+7 ring 65#
B) 8rds + FS + RD + 2 LL @168#
A) 255×3 ran out of time to go higher
B) 6 rds, 5 FS @190
A) 170 (PR)
B) 5 rds + 4 LL @120&orange band
A) 95, 115,125,135,145,155f more time needed..
B) #95, red band
A) 200 (5# PR)
B) 6 Rounds + 2Ring Dips @ 150#.
20min AMRAP 18kg KBell
5 jumping lunges
20 KB swings
B) 6 rds @ 115#
A) 235 (PR)
B) 6 rds @175# and skinny red band on dips
A) 145 (PR)
B) 6rds + 12 leglevers @ 105 with red band on ring dips
I didn’t know that was a PR for you Laura! Great work today, you made that PR look novice!
A) 155 lbs three-rep max
B) 7 rounds using 95# load and red band on ring dips on all rounds except last one blue band
215, 7 rounds at 165
A) 165 (PR)
B) 6 rounds @120. Dips all unassisted!
A) 225# (PR)
B) 7 rds @ 165# Rx
A) 115# (pr)
B) 9rds= 5rds@75# and 4 rds @ 80#-70% of A- red band for ring dips.
A) 205 x 2 (f)
B) 7rd’s + 3 FS @ 155
A)125# (First time doing a heavy FS so I’m pretty pleased with this!)
B)7 rds + 2 FS @ 93#– Band for ring dips.
B) 6rds + fs @ 73
A) 205 PR / 225F
B) 8rds + 1fs @ 150
A) 235 x3, 245 x1
B) 6rds @ 165 rx
A) 93 B) 7 rds +5 FS, 63# and red band
Great working with Tina today!
Unable to make 5:30
B. 8 rounds, 103#, red band
B) 5 rds at 165
A) 115 (way away from PR-land 145, but slowly coming back to heavier squatting)
B) 5 Rounds + 1 ring dip (no band, but 65# on squats)
a) 145 PR
b) MOD workout: took FS from rack, subbed hip extensions for ring dips.
completed 8 rounds + FS + Hip Extensions + 4 Leg Levers
oh, and during AMRAP, weight on FS was 105#
A) 205×3, 215×2 (PR for 2 rep)
B) 8 rounds + FS + 1 RD Rx @ 155#
A) 115×3, 120×2, really working on form and technique…keeping elbows up, knees out up on heels
B) 8LL shy of 8rds @ 87.2#, red band
WOD: 255 / 5 Rounds at 190#
-Mod 14 GHD sit ups for the ring dips
B) 7rds + 7 dips @ 80# – red band on dips
A) 108 x 3, I got 113 x3 but squat form suffered.
B) 7 rounds @ 63#, could have taken more weight for squats, but being able to clean more weight is the limiting factor for me right now. Red band for ring dips.
A. 108 (113×2)
B. 6 rds + fs + 2 ring dips, red band, 83#
Need to work on dropping into to squat slower and not rounding back/shoulders at the bottom
B: 8 + 2 FS – 145# (small red band)
A) 145 PR!
B) 6rds + 5FS + 5RD @ 95# & blue + red band
are we destined to PR together forever? i’ll take it! great work!
5 rds plus fs pls 4 rd @ 112# and mixed blue or green bands
Great working out with Melissa!! :)
B) I didn’t keep track the best. I think 7 rounds and fs, rd, and 7 leg levers. Red band for ring dips and blue for last 2 sets
A) 73# B) 8 rounds 50#, red band, + 1 FS & 7 ring dips
A) 275, 305 x 1
B) 7rds @ 210
Did ring dips on the muscle up rings with my man Nick. super RX
A) 265 B) 8 rounds + 3 FS @ 205
3 miles / 24 min
Bench press: 115#…stopped; wrist not ready
A) 215 x 3 (225 x2)
B) 7 rounds + 5 fs + 1 ring dip
b.) 6rds @t 120#
A: 185, this has been my pr for a while. Working on form. Need shoes.
B: 6rds + fs + dips @ 135
165 9 rounds
B) 6 rds @ 135 lbs for squat, green band for ring dips
Fill in your details below or click an icon to log in:
You are commenting using your WordPress.com account. ( Log Out / Change )
You are commenting using your Twitter account. ( Log Out / Change )
You are commenting using your Facebook account. ( Log Out / Change )
You are commenting using your Google+ account. ( Log Out / Change )
Connecting to %s
Notify me of new comments via email.
Notify me of new posts via email.
Get every new post delivered to your Inbox.