Building Capacity

N'Sync
N’Sync

Warm-up
Grab a kb –
2 rounds of
5 kb snatches each arm
5 kb ohs on each arm
5 kb windmills each arm
5kb sa thrusters each arm

Mobility
Thoracic extension with the kettlebell
Roll the quads/It Band/glutes
Worlds greatest stretch

Midline
Hollow Rock challenge week 6 -60

Strength
Back Squat
3-3-3-3

WOD (10 minutes)
21-15-9
Push-jerk
Front Squat

Games 175,115
Regional 155,105
Open 135,95

Rest 10 minutes

800m Sprint x3- Rest 90 Seconds between efforts

23 Comments

  • Hyatt

    02/11/2014 @ 3:30 am

    Squat: 370×3
    WOD: 7:10 games
    No time to run before coaching-will make it up this week. Did some weighted mup work instead

  • Rachel 'Goose'

    02/11/2014 @ 2:07 am

    Warm-up: x/ HR: x/ 250/ 7:22/ 1/2 mi on Air Dyne x 3 – (did conditioning Row floater in AM)..Felt mediocre tonight tight in lower back still

    • Dale

      02/11/2014 @ 2:11 am

      Nice work Rachel, really putting in some extra work lately!

      • Rachel 'Goose'

        02/13/2014 @ 5:06 pm

        Thanks Dale! Think my fat camp in the am is payin off 😉

  • Dale

    02/11/2014 @ 2:06 am

    445×3 / 6:56 games / 3:20,3:40,3:42 run 800m rest 90sec

  • Manny Rodriguez

    02/11/2014 @ 1:18 am

    Warm up ✔️/up to 295/ dnf 59 regionals/ row 1000×2

  • Andrea

    02/11/2014 @ 1:11 am

    Didn’t have time to squat due to coaching.

    Wod: 6:10 games

    • Tracy

      02/11/2014 @ 1:53 am

      Nice work! This was definitely an Andrea WOD

      • Andrea

        02/11/2014 @ 2:04 am

        thanks!
        yea I just emailed Castro this WOD, hoping for something like this for all 5 weeks!

        • jul

          02/11/2014 @ 12:02 pm

          you bite your tongue

  • Bish

    02/11/2014 @ 12:59 am

    Squats : 335
    Wod: 10:50 games
    3×800 row

  • Michael McGuire

    02/11/2014 @ 12:55 am

    Squat: 335#×3 (3 rep PR)
    Wod: all reps completed in 9:50 at REG.
    Cash out: 800×3 row…3:01,3:01, 3:02

    Did 4×5 of body weight bench (185) after.

  • Tracy

    02/11/2014 @ 12:48 am

    Did this at Crossfit BWI in Baltimore…great box!
    185-205-225-235
    WOD: 8:41 games … Definitely dropped the bar more than I wanted 🙁

  • Joey

    02/11/2014 @ 12:30 am

    Back squat
    365×3, 385×3, 405×3, 415×2
    WOD: not sure. barbell snapped in the middle of the round of 15. Not happy. At all.

  • Julie

    02/10/2014 @ 11:53 pm

    Squats 175×3
    WOD 13:28 games ..yep..
    800×3 row

  • Pat p

    02/10/2014 @ 10:04 pm

    Had very little time today.
    Warmed up for about 3 mins an hit he wod with chuck
    8:31 games.
    No time for strength or 800s
    Better than nothing

  • Bish

    02/10/2014 @ 5:10 pm

    We should name this WOD the beef cake…. I can see him going unbroken

  • biscoe

    02/10/2014 @ 4:07 pm

    bs: 345×3, 365×3, 385×3, 405×3 (a new 3 rep PR)
    wod: dnf….73 reps @ reg (front squats were brutal after the heavy back squats)
    ca$h out: 1 500m sprint in the snow for fun

  • Mike Brown

    02/10/2014 @ 12:28 pm

    Strength:
    315*3, 325*2 (hip pop and bail), 325*3, 325*3
    WOD:
    72 @ Regional (155#) (21,21,15,15)
    Cash Out:
    Did 3 450m row sprints

    got my new rope in and cut today. crushed a quick set of like 50 doubs unbroken before i left which is absolutely amazing if you’ve seen me do doubs before.

    #bringONtheDoubs

    • Jascha

      02/10/2014 @ 3:25 pm

      Dude… when are you going to get triple unders?

  • Shane Callaghan

    02/10/2014 @ 12:15 pm

    Warmed up
    Strength: Up to 315
    WOD: 62 reps @Regionals DNF

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