CrossFit South Brooklyn

Established 2007

WOD 5.07.08

Posted on

In this WOD each athlete starts at a station with the rx’d loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you’ve never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.

Cooldown:
8 Windmills each side
20 Janda Sit-Ups
2 Rounds

Scapular Flys
2×12 Prone
2×12 Supine

cfsb-brightened
Look forward to this on a T-shirt.

IMG_0178
Mike and Bethany from the 6pm Class

Comments

  2. FSQ: 12 across (80lbs) – 72Press: 8,8,6,4,4,4 (50lbs) – 34Pullups: 11,13,13,14,12,14 (jumping on ropes) – 77Total: 183

    The presses were killer – went to failure on all sets. But this was pretty fun. I feel kinda happy right now…. a few endorphins running around.

    Thanks for reciprocating the encouragement Bethany! You worked damn hard on those pullups.

  5. Beginner class -Front Squat: 9-9-8-8-9-8 (51) @ 50lbsPress: 10-9-9-8-9-9 (54) @25lbsPullups (jumping on rings): 9-8-9-10-10-10 (56)Total: 161

    Thanks for pushing me through my pullups Margie! In a very happy place now too.

  6. front squat: 9-11-10-12-12-13 (67) @ 95 lbspress- 11-10-7-6-5-5 (44)pull-ups: 10-10-9-7-5-8 (49) (some jumping, a lot of me being a wimp until margie stepped in and told me to cut it out)Total:160good work-out

  9. Allison – you are truly modest.

    Yay for science and sports! There are a bunch of other cool talks that weekend.

    You guys, it’s 2 in the morning and I just woke up so unbelievably hungry that I thought I would pass out. I just ate, like, a full meal. I’ve never done that before. And I’m still hungry. And I had dinner when I got home! What the hell that did that workout do to my metabolism??!!

  10. FSQ – (95 lbs.) 7-6-5-4-5-6Pull-ups (All jumping) 7-8-7-8-7-9Press – (70 lbs.) 11-7-9-8-7-7

    I guess I should have written this down somewhere. My score was 125 and dead last, as usual. I remembered the ring pull-up numbers for some reason. The other numbers may be off a little.

    I went to my first Wing Tzun class with Zak. I was toast from the WOD and doing simple forms was a chore.

  11. AJ – I’m bummed I wasn’t there for your first Wing Tzun class. Next week!

    Don’t worry about coming in dead last… When I first starting going to WODs, I was consistently dead last for 3 months! It gets better! Just keep plugging away at it…

  13. OLD!!Jeremy you are just a baby. wait 38 more years and maybe then you could say that,but if you keep working out the way you do ,you will never call yourself old.

  14. press @45lbs: 12,8,7,6,6,6 = 45pull ups (jumping on ropes): 10,10,9,8,10,11 (i think that order)= 58front squat @75lbs: 10,10,10,10,8,10 = 58

    total score = 161

    last home game of the season on saturday! unfortunately it starts at 11 and will prob be over by the time anyone could make it down to coney island. we’ll be drinking post game at 4th ave pub (probably getting there around 1:30ish) if anyone wants to swing by for some daytime drinking!

  17. Jeremy,

    You’re complaining about being dfl but you, in effect, pressed Margie 35 times.

    You front squatted 1.4 Margies 39 times. Or, to put it another way, you front squatted Margie 54.6 times.

    In this case, maybe being dfl isn’t so bad….

    My question to you is…can you tgu Margie?

  18. The real question is whether Margie will let me tgu her.

    I wasn’t unhappy with yesterday’s results, I was more making the point that the numbers are just numbers. Yesterday was heavy and hard, if you squeezed out every rep you could then you did well, regardless of the numbers.

  19. Your True 65% 1RM for thirty seconds six times should not be an easy affair. If you found yourself pumping out well over 8-10 reps on a lot of these movements for all 6 rounds, you probably did not have enough weight on the bar.

    Finding your TRUE 1RM on all the major lifts (Working up to failure with PLENTY of rest between sets) is something every CrossFitter needs to do.

    Guys and girls, keep me posted on the DOMS effect of this WOD. Should be significant.

    On an unrelated note, i have eaten WAY too much bacon in the last two days. Damn you Coop!

  20. ALSO:

    Females generally have a lower capacity for 1RM gross motor unit activation (meaning lower potential 1RM’s relative to their “actual” strength) and it would be expected that their scores on this WOD would be higher than the guys’.

  29. As you all know, I’m a self-styled nutrition nerd, so if anyone ever wants to talk stuff over with me, I’d be happy to share what I’ve learned. David also knows lots too… and the blog he posted is a great one.

    Carlson’s and Nordic Naturals are the best brands for fish oil.

    By the way, for o-lifting shoes – apparently women should size 1.5 to 2 sizes smaller in men’s. So, as a 7.5 in women’s, I’d probably wear a 6 or 5.5 in men’s.

  32. “Diane”

    155# DeadliftsHSPU about an inch short of the ground.

    about 9 minutes

    THENBack Squats

    185 x 3195 x 1205 x 1210 x 1215 x 1!220 F

    super deep on all of them. I think I could have had 220 if I wasn’t wearing my bouncy shoes 🙂

    Next time !

  37. So I brought my new toys to the gym and did a WOD that should be called “something stupid to do while wearing a 20lb vest”

    21-15-9Deadlift 225#Box JumpRing Dip

    11:07

    Didn’t notice the vest that much except for my cycle time on the box jumps being slower and the dips were a little tougher.

    Looking forward to working out at my normal bodyweight tomorrow.

×