Whiteboard Search
Monday, October 26, 2020

Static

Thursday we will be completing the CrossFit Total as we are at the conclusion of the Smolov Squat Cycle and there is no more fitting workout to establish a new 1RM Back Squat and add Strict Press and Deadlift in there too. Fun week ahead, tally-ho!

Three more handsome guys never existed.
james macco 3:34PM on Oct 26, 2020

1.) Every 4 minutes Back Squat 1 x 4@ 75%, 4 x 4@ 85%
2.) Static
With one 50/35lb Dumbbell
50 Step Ups 20”
40 Hang Power Clean & Jerk
30 Overhead Squat
20 Hang Power Snatch
10 Strict Pull-ups
Note: You can alternate dumbbell as you wish
3.) 21-15-9
Medball GHD Sit-ups 20/14lb
Hollow Rock
Session 2:
– 3 rounds
400m Run
7 Muscle Ups
4 Hang Power Cleans 225/155lb
– 7 minute AMRAP
7 Box Jumps 30/24”
7 Handstand Push-ups
– 10 minute EMOM
Odd: Sandbag in place march 150/100lb
Even: Rest

You must login above to log your score

Bradley Boockmeier
11:00 with a few questionable pull ups.
I finished the snatches at 6:00. The pull ups took me 5 minutes 😭😭
4
1
Justin Peterson
Add Comment Add GIF
Cancel
Breanna Zold
14:18 35#/25#
165/175# BS
6
0
Add Comment Add GIF
Cancel
Cassie Christianson
Complete...35# on everything except 15# on pu’s
200# x 1, 225# x 4
3
0
Add Comment Add GIF
Cancel
Chuck Brehm
8:16
Squats to 395
6
1
Hi Chuck!
Ian Wilson
Add Comment Add GIF
Cancel
Cody Stelmach
10:29 50# DB
Had to sub in the 30# for overhead squats, did 6.9 reps and then had to use the 15# DB and then eventually finished with the 10# DB. Yikes, thanks for reading this
5
3
Ian Wilson
😂
Sylvia Christensen
Troy Foley
Add Comment Add GIF
Cancel
Eric Hansen
11:30 mod
40#/25# OHS/no DB PU
6
0
Add Comment Add GIF
Cancel
Grace Adler
✅
5
0
Add Comment Add GIF
Cancel
Grant Soletski
11:14
50’s for everything except ohs 25lb db
6
0
Add Comment Add GIF
Cancel
Ian Wilson
10:30 50# (3.5 min. for strict pull ups alone, 50# between feet)
BS @ 245# & 275#
8
3
I appreciate your whimpering in the early morning
Mike Cegelski
Thanks Mike, I appreciate you appreciating me! Nice work today!
Ian Wilson
Cody Stelmach
Add Comment Add GIF
Cancel
james macco
11:51 @ 50#. No DB on pull-ups. Didn't know it was a thing. That's what I get for doing workout at home.
SQ - 205 / 235. ///// EC #3 - 6:28
8
1
Ian Wilson
Add Comment Add GIF
Cancel
Justin Peterson
8:00
9
1
💪🏽 Pshh
Sylvia Christensen
Add Comment Add GIF
Cancel
Kenzie Christy
11 AMRAP 40 sit ups 20 double KB DL 44# 10 KB FR lunge - 5+11 rx+
box FS @160 and BS @190 - i pulled my hip flexor friday 4rds 7 pull ups 4 power cleans @145 7 rds 7 HSPU 7 burpees 10emom sandbag march 30-20-10 pump sesh 😎
8
0
Add Comment Add GIF
Cancel
Krystal Lowney
12:14 25# on everything, but strict PUs with nothing.
2
0
Add Comment Add GIF
Cancel
Mike Cegelski
9:32
40# DB GHD/Hollow Rock
8
0
Add Comment Add GIF
Cancel
Rachel Meyers
11:00 #20, strict pu with band.
2
0
Add Comment Add GIF
Cancel
Sylvia Christensen
14:00 something
1 strict pull-ups with 35# then scaled down to 20#. That was very fun! Split jerks instead of back squats (1x4 @ 150; 4x4 @ 155,155,160,165)
2
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
4.7 miles, 1:13.22
Hilly😃 - 15.39 min/mi
0
0
Add Comment Add GIF
Cancel
Trevor Snyder
12:22
All 50#’s. Not mobile enough to do dumbbell ohs so subbed air squats w/ dumbbell. Those strict pull ups with dumbbell....
6
0
Add Comment Add GIF
Cancel
Troy Foley
9:36 (no DB pull-ups)
5
0
Add Comment Add GIF
Cancel