Monday – WOD

Front squat, 3-3-3-3-3

Post loads to comments. Compare to 091509.

Showing a little CFN love.


31 Responses to Monday – WOD

  1. Rich V. says:

    I’ll be in around 4 for some L-Sits and Deadlifts.

  2. babs says:

    Lovin’ the shoes, Kristin!

  3. Scott says:

    i love me some strength daze……..

  4. Lee says:


  5. Holly says:

    I made up my own version of Joshie. I could not squat after 400M of lunges and Linda back to back.

    I did 3 rounds of:
    15 15lb R arm get ups
    5 L pull ups
    10 reg pull ups
    15 15 lb L arm get ups
    5 L pull ups
    10 reg pull ups

    29 minutes

  6. Papa Bear says:

    Oh Scott. Silly, silly Scott…

  7. Jessie Heikenfeld says:

    125 max, did 130 but only once.

  8. JennaB says:

    made up joshie…rx’d weight but cut the pullups to 15 regular kipping
    33:10…over 7min PR from last time when i did 20lbs and blue band PU….i’ll take it 🙂

  9. Papa Bear says:

    Power snatch – 115x2x5
    Power clean power jerk – 150x2x5
    Good morning – 90x10x3
    Press – 125x5x3
    GH situps 15×3

  10. Megan says:

    Front squats up to 135
    Then 145 for one
    Then worked on 95 pound cleans multiple times for form
    Then 10 jumping muscle ups

  11. Sarah J says:

    Joshie- 15 reps, 20lbs, rr 18:38

  12. Jeff says:

    Front Squat

    Didn’t have a PR in me due to the beat down Linda gave me yesterday.

  13. babs says:

    95-115-120-120(2) left leg threw a fit, so I stopped.

  14. Ted says:

    Made up Grace – 4:17 (PR – previous time was 6:50 at 115 lbs)

  15. Brent says:

    Mirrored Sean’s workout. Kind of. I was the weird mirror you see at carnivals.
    15 Double unders
    15 Sit-ups
    15 Back extensions
    All in 20 minutes
    I did 3 full rounds and a 4th round of double unders, and 2 sit-ups.
    After lunges on Friday my legs feel, I can only imagine, like I have played full contact football as the blocking dummy. Happy Monday!!! Please tell me what this roller is supposed to do as it feels like sick torture to me.

  16. Susan says:

    That was not Brent obviously!!! Mama E

  17. Kristin (aka Mrs. Glenn) says:

    75 minutes of squash – not sure how many lunges that was, but twasn’t nearly as bad the 400m. Felt surprisingly good after the beating over the (long) Thanksgiving weekend 🙂

    BTW – shoes by NikeID. Please feel free to pass the love.

  18. Andrew says:

    Back Squat 3×5@185lbs
    Press: 3×5@90lbs
    Chinups: 14, 13, 14

    Squats and milk, bitches!

  19. Dustin says:

    made up “grace” today

    For time: 30 ground-to-overhead, 135 lbs.

    total: 2:27pr, but stil not fast enough. Thanks steve, Brent, and Glenn for the support

  20. Siu says:

    Made up Grace:
    4:43 (PR by almost 2 mins)

    Then did a few sets of shoulder press:
    3×5 of 65 – 70 – 75

    Was trying to put 80 on the bar next and put 85 instead. Was too lazy to change it so I thought I’d just try it and it worked! 4 lb PR and first shoulder press PR in 5 months!

  21. 1n Glen says:

    First Grace @ 95 pounds


  22. Chad W says:

    5 rounds of:

    21 kettlebell burpees (25lb)
    12 L-Pullups

    24 something…Brutal workout, thanks Brent!

    Flew thru the first 18 burpees and then my legs stopped working. I’m heading to the 70sbig now to make sure I eat right so that doesn’t happen again.

  23. Keeb says:

    3×5 @ 215 Back Squat
    3×5 @ 115 Shoulder Press
    1×5 @ 295 Deadlift

  24. RW says:

    Shoulder Press 5×3 – 135, 145, (145 x 4.5)

    Front Squat 3×5 – 175, 175, 185, 195, 200

  25. RW says:

    Whoops, reverse the 5×3 and 3×5.

  26. Greg Harris says:

    I can’t ever resist front squat days.

    Front Squat 5×3 225,230,235,240(2),240(1) The last two sets featured what felt like significant rounding of the back, so I didn’t push it. Up 15 pounds from several weeks ago.

    These workouts from the past few days have been from the webpage and are significantly different from the run-of-the-mill crossfit WOD’s. Which I like.
    Good Mornings 5,5,3,3: 85,95,105,115.
    Press 5,3,3,3: 115,120,125,130(2)
    Deadlift 5,3,1,1: 315,345,365,370(PR)!

    Then “Box Jump And Overs” We used an old tractor tire and a bench. Jump into the tire, out of the tire, over the bench, turn around and come back.

    39 seconds. Extremely easy as RX’d.

  27. katyv says:

    25 lb kettle bell

    21 Right Snatch
    12 Strict pull ups
    21 Left Snatch
    6 Strict pull ups
    15 Right Snatch
    6 Strict pull ups
    15 Left Snatch 9 Strict pull ups
    9 Right Snatch
    3 Strict pull ups
    9 Left Snatch
    3 Strict pull ups

  28. megHan says:

    front squats: 75 up to 90
    oooh it was getting heavy

  29. Megs T says:

    Got up to 95 for 2 then went back to 90

  30. Andrea says:


  31. Melissa H says:


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