Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure.
Performance: 70%x5, 80%x3, 9o%x1
Today is a Deload before next week’s 1RMs. Make sure you know what you plan on attempting by next week.
Post loads to comments.
BSQ e5/6
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Open Workout 12.1
As Many Reps as Possible In 7 Minutes Of:
Burpees!
For simplicity, we won’t be setting up the overhead targets for this workout. Finish each rep with full knee and hip extension achieved with a vertical torso, arms overhead, and feet off the floor by a few inches. Imagine you’re jumping up for a target 6″ above standing reach.
Want something to shoot for? Here are the results from the top 3 CFSBK male and female performances from last year:
Joe O’Neill: 120 Reps
Christian Reiss: 118 Reps
Michael Mishik/Rickke Manazala: 116 Reps
Ellie Myers: 103 Reps
Melissa Loranger: 100 Reps
Kate Denny: 97 Reps
The best score world wide was 161 Reps which was luckily was filmed.
Post reps to comments.
Compare to 2.25.12
- Happy Birthday, Chris A!
- Good luck to all our ladies competing in “Hail To The Queen” today!
Live scores can for this event can be seen at WODCAST - David was recently interviewed in a story associated with In Hue Magazine. Check it out
Partner Stretch & Thai Massage
Let’s face it: after a workout it’s so much better when someone helps you stretch. In a Partner Stretch workshop, you and your partner will learn Thai Massage techniques to increase range of motion, mobility & flexibility, decrease soreness, and to just plain ‘ol feel good.
In these unique Partner Stretch & Thai Massage sessions, you and your partner will experience both giving and receiving bodywork. You’ll feel relaxed and more connected to each other, get a full body stretch, and have tons of fun. Plus, now you’ll always have a partner who knows how to give you a fabulous massage!
Date: Saturday, Febrary 23rd
Time: 2:30-4:00pm
Price: $75 per Couple
Space: Limited to 12 couples
Register Here
About Elyse & Sparkes Wellness
Elyse developed Sparkes Wellness to help ignite health in as many people as possible. She does at home personal training, yoga, and Thai massage in Brooklyn, NY. Elyse has taught Partner Stretch & Thai Massage workshops at lululemon athletica, international dance events, and New York yoga studios. She has an ACE certification in personal training, an OM Yoga 200hr RYT, and many certifications in Thai massage. Elyse is currently continuing her anatomy studies at The Breathing Project with Leslie Kaminoff and Amy Matthews.
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Pet Habits To Improve Your Health
JB says
Swert jam, please make the tootsie anime into an SBK shirt!!
Dave Fung says
Good luck to our ladies!
Ditto on the shirt.
Dave Fung says
Good luck to our ladies!!
Ditto on the shirt.
JB says
Kick ass today at Hail to the Queen ladies! Badassery abounds!
ariel says
i am sick. super sad to be missing back squat day, my favorite day of the week. making up for it with lots of mobility work.
good luck to the ladies!
dougjones771@gmail.com says
LBBS: took a 5# jump from last week an got 250#x5x1, but then failed on the third rep of the next set. This is the first time I've failed a squat and it is a bit of a bummer. But, shouldn't be too much of a surprise, as I was out late last night. Also, form was off. Too much focus on screwing my feet into the ground in the hole, not enough focus on exploding up.
WOD: 92. Well, if the squats were a bummer this was the complete opposite. My "reach" goal was 80. Very pleased.
Mmishik@gmail.com says
Great job to all our ladies today! Awesome performances all around!
Melo is a badass!
325×3 lbbs
123 burpees (glad I improved a little bit)
Kevin M. says
Lbbsq: (45×5, 135×4, 165×3) 175×5, 200×3, 225×1
78 burpees
Bench press: 115×5, 125×5, 135×5, 95x10x4
Weighted chin ups: 25#x5, 45#x3x3
Did some loaded carries after.
Jeremy says
FP#5
Press
130×5
150×5
160×5
195×1
Shrugs
465x10x3
just0josh8@aol.com says
A.
Three sets, not for time, of:
20′ Rope Climbs x 2 ascents
Alternating Pistols x 16 reps
Bar Muscle-Up x 4 – 4 – 3 reps
B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120lbs Overhead Squat x 30 reps
Muscle-Ups x 10 reps
Total Reps 105
1 Round + 5 Burpees
Breakdown
Burpees: Smooth
OHS: 16.9.5
MUs: 5.5
Note
– When I did this WOD about 2 years ago I only got about 15ish OHS.. I thought I would do them in two sets this time but I still suck at OHS.
C.
Immediately following the 10 minutes . . .
For max reps:
2 minutes of Chest-to-Bar Pull-Ups
Total Reps 21
Break down
PUs: 9.9.3
D.
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots @ 20lbs
20 Double-Unders
Total Rounds 6
Break down
WBs: All unbroken
DUs: tripped up on rounds 1-4
Portions B-D will take exactly 20 minutes. Leave the clock running, but post three separate scores for each section.