Fran… First time Rx’d

21-15-9 Thrusters and Pull-Ups  95lbs. 7:00 flat. Super excited to finish this one Rx’d and super excited it didnt take 10:00 minutes. Seven was brutal enough. I think I can cut some time out of this one though. Need to work on the sets up of pull-ups and un broken thrusters, at least for the [...]

305lbs , 315lbs and oh yeah 325lbs

Today was a 1 rep max test of back squat, It was a good good day. first pr 315 lbs then beat it and got 325lbs (watching silent assasin rep out 337.5 was amazing) Thanks to Ryan P for the perfect warm up, Zack, Joe, Dave O and Chris K and all the others who [...]

It was a 300 kind of day

First time completing a squat at 300 lbs or higher. It was 300 lbs for 3 reps. Wendler 240 x 5 270 x 3 300 x 1 +  got three reps. (PR) The lighter weight felt harder than the two last heavy sets. It was a strange day in the gym. Felt like I could [...]

Labor Day Weekend Wods

4 Rounds 10 Thrusters (135/95) 15 KB Swings (1.5/1) 400m Run Rest 3 Minutes 95lb Thrusters – 1.5 pood and 400 m run.. 20:24 Split Snatch Speed work  65lbs fast quick movement. Then: For Time: 150 Walking Lunges Sprint 800 Meters 100 squats 10:27 Front Squat 1-1-1-1-1-1-1 225 lbs 225lbs 255 lbs (pr) 275bs f [...]

Press Press and more Press

Press 3-3-3-3-3 135lbs 145lbs 175lbs (2) 165 lbs (pr) 145lbs Tabata Pull-ups  45 Tabata Push-ups 64

I like push press….

Push-press 3-3-3-3-3 135lbs  (5)  175lbs    200lbs ( 3 Pr)  145lbs Thanks chad for the motivation and proper warm up to get to the 200 pounds. First time ever attempting 200 pounds and got it all three times. First two reps were solid, the third rep was a little shaky. 2 Rounds Run 1000m 3 minutes rest 3:16     [...]

A PR day is a good thing…

Press 1-1-1-1-1-1-1 Establish 1RM and complete remaining Reps at 90% 135lbs 165 lbs (pr) 170 lb (pr) 155lbs 155lbs 3 Rounds 20 DB Power Snatch (45/25) 10 L Pull-ups 7:17 1 arm only 40 lbs, hand still in cast

Thank you J

Deadlift 1-1-1-1-1-1-1 315lbs 405lbs 405lbs 435lbs (f) 405 lbs 410 lbs (pr) For Time: 50 Ring Dips 200 Double Unders or 75 Box Jumps (20 inches)  Subbed Ring Rows, 50 ring rows and 75 Box Jumps   5:54 Would not have attempted this had it not been for partnering up today. Jeremy’s Pr of 455 was [...]

Front Squat

Front Squat 2-2-2-1-1-1 175lbs 185lbs 195lbs 215lbs 235 lbs (f) 235lbs (pr)

I like PRs

Squat Establish a new 1 RM 295 lbs (pr)  previous 275lbs 8 Rounds of 20 seconds on and 10 seconds off Push-ups Sit-ups 187 reps. all chest to deck.