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:

Tags: Front Squats, leg levers, Ring Dips

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:

Comments

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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.

6am open.

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!ðŸ™‚

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.

A: 225

B: 7 + LL

166#

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#

a) 155

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…

A 115×1

B 5 rds+7 ring 65#

A) 225

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) 7rnds+1fsq

B) #95, red band

A) 200 (5# PR)

B) 6 Rounds + 2Ring Dips @ 150#.

OBX

20min AMRAP 18kg KBell

5 jumping lunges

10 sdlhp

15 sit-ups

20 KB swings

A) 185

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.

A) 93

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

A. 143

B. 8 rounds, 103#, red band

A) 215lbs

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

A) 108

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

A: 225

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!

153

5 rds plus fs pls 4 rd @ 112# and mixed blue or green bands

Great working out with Melissa!!ðŸ™‚

A) 105lbs

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

a.) 165#

b.) 6rds @t 120#

A: 185, this has been my pr for a while. Working on form. Need shoes.

B: 6rds + fs + dips @ 135

235×2

165 9 rounds

A) 225

B) 6 rds @ 135 lbs for squat, green band for ring dips