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