Friday, August 11th

Today’s push-up count: ZERO, we’ll do plenty tomorrow.

Reminder: there’s a 4pm class on Fridays in August, and no 7pm class!
Don’t miss it! Our KHour workout this Saturday will meet in Central Park at the Arthur Ross Pinetum, and the first heat will kick off at 9:30. The gym will be closed all day.

WOD

Back Squat
3 x 5
Use 5 lbs more than Monday.

Then, complete as many rounds as possible in 7 minutes:
4 Deadlift, 275/185
12 Reverse Lunge Steps

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Comments

  1. Same weight for the reverse lunge step? Ouch

  2. BS @150#

    6+4 Rx

  3. BS 3×5 @ 170# across

    10 rounds rx
    dl ub
    mens bar cuz why not?

  4. LaurenMargaret says:

    Back Squat 3×5 @125

    9+2 @145

  5. Ashley Moduno says:

    Back squats at 180#
    WOD: 8+1 RX
    30 push ups

  6. Back Squat 3×5: 140

    7 rounds at 165

  7. PlayGurlPattyG says:

    BS 163

    6R @ 153

    😃😁😅

  8. back squat 3×5 at 115

    7 rounds at 155

  9. Back squats at 270. Liking this progression.
    WOD – 10+2 rx

  10. Gym will be open today at 1:30 if anyone wants to join. #summerfridays

    • 5×3 back squats 305lbs

      “Chiquitas”
      15-10-5
      Kettlebell Swings (70/53)
      Toes to Bar
      800 Run 🏃🏻
      5-10-15
      Kettlebell Swings (70/53)

      9:55 rx
      Toes to Bar

  11. 5 Rounds every 2:30
    16 Bulgarian split squats w/ 35# dbs

    7 Minute AMRAP
    12 Deads w/ 50# dbs
    12 Reverse Lunges
    7+7

    Accumulate 7 minutes in a plank – CHECK

  12. 3×5 back squats all at 160lbs

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53)
    Toes to Bar
    800 Run 🏻
    5-10-15
    Kettlebell Swings (70/53)
    Toes to Bar

    11:22 rx weight 1000 meter row

    Accessory work:
    4 sets 12 reps DB strict press #25lbs
    2 abmats 15 negative HSPU

  13. juliavery says:

    Back squats. Worked up to heavy 5 reps @175lbs

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53)
    Toes to Bar
    800 Run
    5-10-15
    Kettlebell Swings (70/53)
    Toes to Bar
    10:07 rxd

    Fun working out with some of the crew! I’ve missed you guys!

  14. Drop in West Coast Strength and Conditioning 8/11

    Back Squat
    3 x 10 185# Knee felt okay, not bad not great

    Monday’s WOD

    Then, for time:
    30 kettlebell swings, 32/24
    90 double unders
    20 kettlebell swings
    60 double unders
    10 kettlebell swings
    30 double unders

    6:37 Rx

    Cashout:

    8 x 2 Power Snatch 135# every 90 secs

  15. 225# squats

    8+9@245

    Yesterday’s push-ups: 33 so my accounts current 🙂

  16. 5rm Max @ 165#
    125/135/145/155/165

    “Chiquitas”
    15-10-5
    Kettlebell Swings (70/53) Russian
    Knees to chest
    800 Run 🏃🏻
    5-10-15
    Kettlebell Swings (70/53) Russian
    Knees to chest

    11:56

  17. Squats: 240
    Buttcon: 11rx, feelin the burn

  18. Squats: 285

    Metcon: 8rx.

  19. David Perlow says:

    Back Squat: 160#

    Metcon: 8 @ 205#

  20. 5rm Max @ 165#
    122/133/143/153/163
    Not a PR – my legs hurt from all those wall balls

    “Chiquitas”
    15-10-5
    Kettlebell Swings @ 20kg
    T2b
    800 Run 🏃🏻
    5-10-15
    Kettlebell Swings
    T2b

    I think it was 15:49? I don’t remember – it was over the time cap and I wasn’t having it today

    Thanks for cheering me on JoJo, julia, eric and Jess – even though I yelled at you

  21. 24 push ups to make up from last Friday and finally caught up
    75 push ups (half of tomorrow’s)
    311 total so far, 689 to go i think

  22. Push ups 50 (439 total)

    Frontline Metcon
    10 rft
    10 squat snatches 45
    100m run
    11:10

  23. 33 push-ups (8-6-6-7-6), Total: 192

  24. Squat: 320
    Metcon: 8rx

  25. BS@103#

    Wod 8rds @ 123#

  26. Back Squat
    3 x 5
    Use 5 lbs more than Monday. Lina: @ 113

    Then, complete as many rounds as possible in 7 minutes:
    4 Deadlift, 275/185 Lina: @153
    12 Reverse Lunge Steps
    Total:8+2

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