Saturday, May 20, 2017

Saturday, May 20, 2017

Go Long
in teams of two, for time:
800m partner medicine ball carry @ 20/14-lbs.
100x pull-up
400m partner medicine ball carry
100x thruster @ 95/65-lbs.
400m partner medicine ball carry
100x wall ball @ 20/14-lbs., 10-ft.
400m partner medicine ball carry

Go Heavy
With a continuously running clock, establish a one-rep max of the following complex in 12 minutes:
2x power clean* + 4x front squat + 6x deadlift

Go Fast
as many rounds as possible in six minutes:
5x single-arm dumbbell power snatch, right @ 55/35-lbs.
5x single-arm dumbbell power snatch, left
5x burpee
5x box jump, 24″ platform

for time:
800m run
100x *pull*
400m run
100x squat jump
400m run
100x squat
400m run

Post score to comments.


  1. MPH | May 20, 2017 at 8:39 pm

    ——————–Workout 1 Scores——————–
    “Max Effort”: 265
    Walt C.: (14-lbs., 55-lbs.; sub: 3/4x pull-up)
    Cristian D.: (14-lbs., 55-lbs.; sub: 3/4x pull-up)

    “Sweat is Good”: 260
    Sean Q.: (75-lbs.)
    Mark L.: (14-lbs., 75-lbs.; sub: push press, mb push press)

    “Fluffy”: 205
    Allie R.: (10-lbs., 35-lbs.; sub: strict bodyrow)
    Julie F.: (10-lbs., 35-lbs.; sub: strict bodyrow)
    Jen M.: (10-lbs., 35-lbs.; sub: strict bodyrow)

    “That Hurt”: 27:24
    Chase H.: (75-lbs.)
    Carl S.: (75-lbs.; sub: behind-the-neck squat jump)

    “Christmas in May”: 269
    Seth C.: (14-lbs., 35-lbs.; sub: strict bodyrow)
    Will H.: (14-lbs., 45-lbs.; sub: strict bodyrow)

    “Sunshine”: 265
    Ralph A.: (14-lbs.,65-lbs.; sub: 3/4x pull-up)
    Lisa C.: (14-lbs/10-lbs., 35-lbs.; sub: 3/4x strict bodyrow)

    “Bike Babes”: 200
    Miranda B.: (10-lbs., 35-lbs.; sub: air bike, strict bodyrow)
    Diana G.: (10-lbs., 35-lbs.; sub: air bike, strict bodyrow)

    “Industry”: 276
    Drew P.: Rx
    Joe P.: Rx

    “The A Team”: 29:39
    Andrew Z.: (14-lbs.)
    Anna G.: (sub: strict bodyrow, front squat, mb squat jump)

    “The Derivatives”: 251
    Michael F.: Rx
    Dave R.: Rx

    The DA’s”: 293
    Dave K.: (sub: btn squat jump)
    Alex Z.: Rx

    “DJ Express” 232
    John L.: (65-lbs.; sub: 3/4x pull-up)
    David C.: (65-lbs.; sub: 3/4x pull-up)

    “Clueless Blues”: 175
    Jim D.: (14-lbs.55-lbs.; sub: strict bodyrow, 3/4x thruster)
    Seth B.: (14-lbs.55-lbs.; sub: strict bodyrow, 3/4x thruster)

    “J Squared”: 225
    Jin D.: (10-lbs., 45-lbs.; sub: strict bodyrow)
    Jo C.: (10-lbs., 45-lbs.; sub: strict bodyrow)

    “Fackin Feldman”: 30:11
    Melody F.: Rx
    Zach F.: (14-lbs., 65-lbs.)

    “Old Guard”: 205
    Bill G.: (sub: air bike, 3/4x strict pull-up)
    Mark Co.: (sub: 3/4x pull-up)

    “Basrock”: 27:45
    Ross B.: (75-lbs.; sub: 3/4x pull-up)
    Sebastian E.: (75-lbs.; sub: 3/4x pull-up)

    “Josh and Patrick”: 215
    Josh B.: (75-lbs.; sub: 3/4x pull-up)
    Patrick J.: (75-lbs.; sub: 3/4x pull-up)

    “Muscley Maivens”: 200
    Elise C.: Rx
    Tara S.: Rx

    “PMS”: 246
    Teal B.: (10-lbs., 45-lbs.; sub: strict bodyrow)
    Amelia F.: (10-lbs., 45-lbs.; sub: strict bodyrow)

    “The Poo Devils”: 277
    Adrienne V.: (10-lbs., 45-lbs.; sub: strict bodyrow)
    Jesse M.: (10-lbs., 45-lbs.; sub: strict bodyrow)

    “The Rescue Rangers”: 29:32
    Chris H.: Rx
    Chris C.: Rx

    “Go Long and then Go Home”: 27:16
    Sean F.: Rx
    John P.: Rx

    “Team DC”: 200
    Chris T.: Rx
    Donal O.: Rx

    “The AM/PM’s”: 30:48
    Thomas R.: (14-lbs., 65-lbs.)
    Amy S.: Rx

    “Trying Not to Barf”: 210
    Mark Ab.: (14-lbs., 65-lbs.; sub: 2x pushup, btn squat jump, mb squat jump)
    Travers O.: (14-lbs., 65-lbs.; sub: 3/4x pull-up)
    Luke B.: (14-lbs., 65-lbs.; sub: 3/4x pull-up)

    ——————–Workout 2 Scores——————–
    Dave R.: 215-lbs.
    Alex Z.: 210-lbs.
    Michael F.: 205-lbs.
    Joe P.: 205-lbs.
    Drew P.: 205-lbs.
    Andrew Z.: 170-lbs.
    Sean Q.: 160-lbs.
    John L.: 160-lbs.
    Chase H.: 155-lbs.
    Ralph A.: 150-lbs.
    Carl S.: 145-lbs. (sub: 2x back squat + 4x lunge + 2x back squat)
    Will H.: 135-lbs.
    Dave K.: 135-lbs. (sub: 2x back squat + 4x lunge + 2x back squat)
    Luke B.: 125-lbs.
    Seth C.: 125-lbs.
    Mark L.: 125-lbs. (sub: 4x power clean + 6x deadlift)
    Walt C.: 125-lbs.
    David C.: 120-lbs.
    Cristian D.: 115-lbs.
    Anna G.: 95-lbs.
    Lisa C.: 95-lbs.
    Miranda B.: 95-lbs.
    Allie R.: 95-lbs.
    Julie F.: 90-lbs.
    Jen M.: 75-lbs.
    Diana G.: 45-lbs.

    Chris C.: 225-lbs.
    Chris H.: 215-lbs.
    Mark Ab.: 205-lbs. (sub: 2x back squat + 4x lunge + 2x back squat)
    Bill G.: 195-lbs.
    Chris T.: 175-lbs.
    John P.: 175-lbs.
    Donal O.: 175-lbs.
    Mark Co.: 170-lbs.
    Zach F.: 165-lbs.
    Ross B.: 150-lbs.
    Sean F.: 145-lbs.
    Melody F.: 145-lbs.
    Seth B.: 135-lbs.
    Josh B.: 135-lbs.
    Patrick J.: 135-lbs.
    Thomas R.: 130-lbs.
    Amy S.: 130-lbs.
    Sebastian E.: 120-lbs.
    Teal B.: 120-lbs.
    Elise C.: 115-lbs.
    Tara S.: 105-lbs.
    Jo C.: 100-lbs.
    Adrienne V.: 100-lbs.
    Jesse M.: 100-lbs.
    Jin D.: 95-lbs.
    Travers O.: 95-lbs.
    Jim D.: 95-lbs.
    Amelia F.: 90-lbs.

    ——————–Workout 3 Scores——————–
    Alex Z.: 85
    David C.: 83 (35-lbs.)
    Michael F.: 115
    Ralph A.: 70 (30-lbs.)
    Lisa C.: 92 (25-lbs.)
    John L.: 80
    Dave K.: 104 (45-lbs.)
    Donal O.: 86
    Dave R.: 120
    Jen M.: 72 (20-lbs.; sub: step-up, 18″)
    Will H.: 96 (30-lbs.)
    Mark L.: 142 (30-lbs.)
    Walt C.: 105 (35-lbs.)
    Carl S.: 120 (35-lbs.)
    Seth C.: 81 (25-lbs.)
    Chase H.: 101
    Allie R.: 93 (25-lbs., 20″)
    Julie F.: 98 (20-lbs., 20″)
    Sean Q.: 111 (40-lbs.)
    Drew P.: 100 (45-lbs.)
    Joe P.: 85
    Andrew Z.: 90
    Luke B.: 101 (30-lbs.)
    Anna G.: 85 (20-lbs.; sub: sa squat jump/one side)
    Diana G.: 76 (15-lbs.; sub: step-up, 20″)
    Miranda B.: 89 (25-lbs.; sub: step-up, 20″)

    Sean F.: 88
    Jin D.: 94 (25-lbs.)
    Christian D.: 100 (35-lbs.)
    Jo C.: 74
    Seth B.: 93 (25-lbs.)
    Jim D.: 76 (30-lbs.; sub: box jump/step-up, 20″)
    Amelia F.: 107 (25-lbs.)
    Zach F.: 90
    Elise C.: 90
    Tara S.: 65
    Jesse M.: 94 (25-lbs.)
    Ross B.: 85 (35-lbs.)
    Adrienne V.: 93 (25-lbs.)
    Josh B.: 101 (35-lbs.)
    Patrick J.: 139 (35-lbs.)
    Teal B.: 74 (25-lbs.; sub: step-up, 20″)
    Sebastian E.: 110 (35-lbs.)
    Mark Co.: 80
    Melody F.: 105
    Bill G.: 99
    Thomas R.: 106 (30-lbs.)
    Mark Ab.: 93 (sub: sa goblet squat/one side)
    John P.: 96
    Chris C.: 106
    Chris T.: 84 (45-lbs.)
    Chris H.: 91
    Amy S.: 103
    Travers O.: 98 (30-lbs.)

    • MPH | May 20, 2017 at 8:41 pm

      Notes for today:
      –Workout 1: out the door by 25′
      –Workout 2: 10′ time limit

      • MPH | May 21, 2017 at 8:51 pm

        Showdown Winner: TEAM EVENING

        *Winner = Best out of 9 categories*

        -Workout 1-
        1. Fastest time Rx: “Go Long and Then Go Home” (Sean F., John P.) @ 27:16 EVENING
        2. Fastest time scaled: “That Hurt” (Chase H., Carl S.) @ 27:24 MORNING
        3. Time capped average reps: AM @ 248, PM @ 217 MORNING

        -Workout 2-
        1. Heaviest lift male: Chris C. @ 225-lbs. EVENING
        2. Heaviest lift female: Melody F. @ 145-lbs. EVENING
        3. Average pounds lifted: AM @ 138-lbs., PM @ 141-lbs. EVENING

        -Workout 3-
        1. Top 3 Rx Average Reps: AM @ 112, PM @ 105 MORNING
        2. Top 3 Scaled Average Reps: AM @ 112, PM @ 107 MORNING
        3. Average Reps Entire Team: AM @ 93.5, PM @ 94.1 EVENING


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