day 25/45

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


YoungManRumble said...

Are the "Mixed Grip Chin Ups" weighted?

With the KB Power Row do we AMRAP with one hand and switch to the other?

Michael McCabe said...

I would say yes to both of those questions

Chris Fodera said...

also...are the BB Forward Lunges weighted and is the Barbell to be held overhead?

OPT said...

yes to chin ups and row, rest 10 sec b/t arms
lunges BB held on upper back

Ryan B. said...


A1. 65lb x 5,70 x 6,75 x 6, 85 x 5

A2. 4 reps x 4 sets (all BW only)

B1. 95 x 5, 115 x 5, 125 x 4
(each leg, alternating)

B2. 12, 11, 8, (each arm)

-messed up the tempo for "B2", i think those numbers are a bit high

Ryan B.

Garage Crossfitter said...


45(5) 55(5) 65(3) 70(3)

BB forward lunges
125(10) 145(10) 165(10)

6 reps per arm per set

*started light with OHS due to some right knee tightness*

the tempo made this workout tough, and only the first few reps of rows were at correct tempo, those were very hard for me, they reminded me of back in the day at the globo gym pumping these out.

*also my right leg is MUCH weaker with lunges than left, that is something i need to assess*

PTS said...

A1. 6x95, 6x105, 6x115, 6x125
A2. 5x35, 5x50, 5x55, 3x55

B1. 10x115 10x135, 10x155
B2. 20 , 16, 20

I think I did the KB power rows incorrectly.

Hopefully the weather in the Northeast holds up for a midnight run tonight.

Rob Ottesen said...

Getting the Wife on board although i am scaling the WODs alot. We are heading to a trail to do Part 2 this morning and later we will do Part 1. looks like a fun day.

Mike Molloy said...

Life intervenes as I had to unexpectedly head to DC for a funeral. Got in the daily WOD over at Primal Fitness (great impression of the affiliate).

Worked on sprint mechanics followed by some agility/accuracy training with what they called the "dot" drill.

Followed by:

3 rounds:
115# Hang Power Clean
20 yard sprint being held by giant rubber band
15 push ups
20 yard sprint with band

Time- 2:16

I'll be back to N.H. late tomorrow, but I will do everything I can to get the workouts done.

Jefff said...

OHS - 133#,148#,153#(5),153#(3)Mixed grip PU - 44#,44#,49#,49#(4)
Lunges - 110#,135#,150#
KB Power Row - Focused on tech, and lost count

Chins felt weaker with mixed grip than with supinated grip. Non-deadlift hand position felt stronger.

Should have started/finished heavier on lunges.

rwcorson said...

A1. OHS - 98/108/115/125
I really tried to focues on the tempo and form and not jump the weight up too fast.
A2. all 3's, the right elbow really flared up and was giving me grief, so I kept the weight low, very low. 15/17.5/20/21.25
B1. all 5/leg, I shoul've gone heavier. 103/110/125
B2. used 20 kg for 1st set, then 1.5 pood for the last 2.

Wes hendricks said...

Hope everything is well Mike....and thats pretty sweet you got to do sprint WOD w/ rubber band, I have been wanting to try this for awhile!

Wes hendricks said...

My storage unit doesn't have a pull-up bar, any substitute suggestions for this exercise?

Ali Loach said...

A1. 95(4 reps)/110(4)/120(4)/120(4)
A2. 10(3)/10(3)/10(3)/10(3)
Wrist held up for OHS and I'm stoked.
Felt like I was pulling a piano during chins....
B1. 65(5/leg)/85(5/leg)/85(5/leg)
B2. 11(L arm)& 8(R arm) /9 for both/10 for both

Early workout in order to ensure I get both in before Keith's race. Glad to be back at it.

Thanks for the talk the other day Coach and for reigniting the fire under my ass. My homework is almost done. I'll email it to you tomorrow.

Joel B. said...

A1: 95X6, 115X6, 115X6, 125X6
Tough keeping stable in rock bottom of hole for 2 sec. The first jump to 115 was wobbly a bit, but the second was solid. Last set solid but difficult.
A2: 35X5, 40X5, 45X5, 50X4
First time mixed grip.

B1: 105X5, 115X5, 125X5
Should have started heavier and worked up.

B2: 9, 10; 9, 10; 8, 9
I think I must have done these wrong looking at GC's.

Gord said...

a1. 98(6) , 105(6), 110(6), 115(5)
a2. 15(4 reps) 15(4 reps) 20(4 reps) 20 (4 reps) - grip issues with right hand.
B1. 110,130,140 (10)
B2. 10,10,9 (had to use 1.25 pd to do right tempo for more than 1 rep)

Garage CF- Nice work on the chins and I also had the same issue with lunges. My right leg was much weaker than my left.

Rory Hanlin said...

A1. 185, 195, 205x5, 205x4
A2. 35, 45, 53x3, 53x4
B1. 185, 205, 225
B3. 8,7,5

Rx'd tempo for OHS was brutal...

nice one coach.

Chris Dunkin said...

A1. 135,145,150,155x4
A2. 70x4,55,57.5,60x3
B1. 155,185,205
B3. (R/L) 9/10,8/8,7/8

pwo: 4 scoops refuel

whole body shakes on those rows.

Rob Ottesen said...

Sprints felt sluggish. but still covered around a mile and a half for the duration.

Question for you guys when i do the butterfly kip i feel a tremendous amount of pressure coming down in my shoulders. It gets to the point were its difficult to even do 15 unbroken. any tips would be helpful.

Sailorcrew said...

A1. 133, 144, 155, 166, all for 6.
A2. 5, 4, 4, 3, all at 53 lbs.
B1. 133, 144, 155, all for 10 reps.
B2. 12, 12, 10, pause at top was tough.

Pfeifalife said...

A1. 156, 185(5)lost 6 in front, 185, 196 (4)couldn't hold bar any longer
A2. 53, 56, 63x3, 63x2
B1. 185, 195, 206
B3. 9,10, guessing high singles

the cadence on OHS killed my ability to keep the weight overhead, legs felt ok. kept wanting to creep forward in the bottom.

pullups were just brutal, 4 sec neg!

maybe bb lunges could have been heavier, but then i think keeping cadence would have been impossible. hamstrings felt shredded after these.

kb power row was a suck fest. by the 2nd or 3rd set my whole body hurt. my abs my legs my back my arms my shoulders were all hurting big time that my mind didn't know what to pay attention to. oh and i was sucking wind as well. thats why i lost count on these the third. the cadence count was crazy, no rest at bottom quickly added up.

actually looking forward to running this evening after this...

Michael McCabe said...

A1. 105x6, 125x5, 135x6, 145x4
A2. 60x5, 60x5, 70x5, 80x3
B1. 135, 165, 185 (all 5/side... should have started w/ more weight)
B2. 10, 9, 8...struggled to count tempo, reps, and breathe all at the same time... i was good with the 4 seconds down but the 2 up and 2 at the top were likely a little quick on some reps

Scotty Hagnas said...

A1) OHS 125x5x6;135x5x3 Lost the last set early due to shoulder cramp.
A2) 18x5;26x4x4x4
B1) 125;135;145 all 5 reps/side
B2) 8/6 - 7/6 - 6/5 R/L Left side weaker.
PWO: 40p/25c Refuel + whey

Chris Biles said...

A1. 65,75,85,95
A2. 15,20,25,30(4)

B1. 95,115,135
B2. 12,10,10 (1.5)

Erik Luber said...

A1. 20 kg, 22, 26, 30, 32.5 All sets 6 reps. Felt really good today, tempo helped my form a lot.
A2. 6(0), 5(12 kg), 4(16), 4(16), 4(16)
B1. 40, 40, 45. 5 per leg. Outer part of right foot hurt a lot, this has been bothering me for while...
B2. 4,4,4 Tempo was brutally difficult

Ryan B. said...


4.5 hours rest

-felt good, hamstrings were a little tight halfway through tho

Lauren said...

A1. 65, 75, 85, 95
A2. Body weight for 4 reps- at this tempo it killed me.
B1. 95x5, 115x4, 115x4.
B2. did right arm first and matched with left- 10, 9, 8

talisman around 3:30 for part 2 if anyone is interested.

Garage Crossfitter said...

5.5 hours rest...

Runs felt reaaaaaaaal good.
I hate running but this was somewhat enjoyable...i was able to maintain the same 90% pace for 30 sec on all sets which was nice and my recovery was pretty quick on the walks. Right calf-shin a tad sore...i may have been leaning alittle on my right side....overall great 2 wods...


Steve Howell said...

A1: 118x6,130x6,140x5,154x5
A2. 4x20,4x30,4x35,3x40 (the tempo was a challenge)

B1: 110x10,140x10,154x10
B2: R/L 10/10,9/9,10/10

Lisa M said...

No running yet for me trying to still behave. Do you think this would be worth it to do on the rower??

Will hit wod 1 as soon as lunch digests.

Here is a video of my 6 year old She will be kicking my ass in no time. Crossfit games 2022 lookout

Wes hendricks said...

A1. 135-145-155-165 x 4 (very strict on form) rested 3 minutes between sets
A2. No pull-up bar in storage unit
B1. 95-105-115
B2. 3-3-3(feel like a small girl)

Ali Loach said...

Runs done outside by the river.
Despite the snow this morning it turned out to be great. Had a little difficulty ensuring that I maintained the same speed but got it done.
Feels good to kick my own ass!
Now I'm off to watch Keith race.

Greg Soneff said...

A1: 70kg/75/80/85x3
A2: 20kgx5/20x4/20x4/20x3
B1: 70x5 (each leg)/80x5/90x4
B2: 10 left + 11 right/10+11/9+9

YoungManRumble said...

I'm in a low energy cycle got to snap out of this funk. Diet has been spot on too, so I can't really figure it out.

A1. 95,105,115,135 all 6 rep sets
A2. 45,45,45,45 all 5 rep sets
B1. 95, 115, 135 all 5 rep sets
B2. 8L/9R - 7L /9R - 7L/8R

Rob Ottesen said...

I had a problem for part 2, the gym closed in 30min when I got there.

A1 175x5 for all

A2 all bwt no rest bt OHS

B1 145x6 each leg

B2 9 for all

This was brutal to rush through but I was determined to do it.

depaul said...

A1. 115x6, 125x6, 135x4, 135x2 (yikes).
A2. 35x5, 45x4, 45x3, 45x3
B1. 135x5/5; 155x5/5; 185x4/4
B2. 8/8, 8/8, 6/6 I think. I focused more on counting the tempo than the reps. These tempos made things a lot tougher than anticipated (hahaha when will I learn?) Really liked the feeling of staying in the hole for those OHSs for a couple seconds before coming up, unfortunately on the last two sets I just couldn't stay balanced.

Joel B. said...

Part 2:
Just over 6 hours after part 1.
Runs nice outdoors while the good weather lasts here. Walks and light jogs got a bit slower but I made a strong effort at keeping the middle 30 up. Several sprint/form run warm ups as the hammies slightly tight still from 2 mornings ago. Felt good though.

Rory Hanlin said...

Runs done on the nasty 400m hill right outside the Anvil.

Lisa M said...

A1 70/80/90/100 all 6 except at 100 f at 4 lost balance. All my hip stretching over the past week made these feel amazing. No pain in the hole like there usually is - awesome!!!

A2: 5s unweighted as that was hard with the count probably could have added 10 pounds

B1: 75/95/105 my left leg felt very spastic in these for some reason was very off balance on left lunge

B2: 11/10/10 hard to keep track of all the counting at first just got used to the rhythmn and was able to then just count reps.

Coach would you recommend doing the interval workout on the rower as i know i probably could run but don't want to push my luck... Anyone elses thoughts are welcome.

Rob Ottesen said...

Its better than nothing Lisa get after it

April Hanlin where is my air 5 for the day

Brent Maier said...


A1 (OHS): 50/55/60/70kg (154#) - All reps were 6 except for last round of 4.
A2 (MGCU): 10/15/25/45# (All sets of 5)
B1 (Lunge): 50/60/90kg (198#) - All rounds were 5 each leg except for last round which was 4 each. Almost lost my lunch standing up out of the last 2.
B2 (KB Row): 8/8/8 w/1.5pood

Notes: All rounds were true to the tempo. Took it easy leading into this one because the body was still pretty tweaked from the last double we had a few days ago. Took out all the stops on my last round of A1 and B1.

Headed out to run now, looking forward to this one. The whole family is doing part II tonight.

A1: 45/45/45#
A2: 5/5/5/5 - Brent assisted
B1: 45/45/50# bar all 3 sets. She is capable of more but it's tough for her to get the last 2 inches of her knee down to the floor.
B2: 6/6/6 w/1pood

Scotty Hagnas said...

7.5 hrs rest.
Runs felt great, beautiful day to get out and run also! Focused of form during the 90%. Finished with some blade and heel walks, and flexibility work.
PWO: 25p/25c Chicken breast, pumpkin, greens

Brent Maier said...

Just finished up the run, felt great. Maintained a solid 90% for all rounds. Had two interval timers going out on a track between the entire family. Everyone ran it at their own 90% pace. Fun!


Erik Luber said...

4.5 hrs rest (slept the entire time, guess I needed it).
Runs felt amazing. Managed really close to the same distance each time. The light jog really helped, 1 min rest intervals would've been a lot worse...tHink I am going to put some light jogs in my rest time during interval running.

Gord said...

Did the runs at OPT. 12 mph on treadmill. 1.5 incline. Felt good.

Jefff said...

Runs felt fast and relaxed. Last 2 sets were starting to slow down. A few small hills had something to do with it. Otherwise, all good!

Steve Howell said...

Part 2: 4.5 hours rest

Running felt ok but not great, found it hard to maintain the same high speed output towards the end.

Anonymous said...

OHS 6/95, 6/115, 5/135, 6/135
PU's 5/45, 4/55, 4/55, 4/55
BB lunges 5/65, 5/95, 5/135 (started to light)
KB rows 10,8,7

Part.2 Runs felt good roughly same distance each time, trying to practice technique.

Wes hendricks said...

Covered roughly 170 meters each run, breathing kind of hard.

I ran in skateboard shoes and wore two thin socks on my foot that has the bunion, foot felt great entire time, very exciting. Now I just have to see if I can run a 5k in them and I am in business

Chris Dunkin said...

Part 2 at the high school track. 68 deg. here today.

First three runs were too fast. Settled in on 4, and felt good the rest of the way. and by good i mean wanted to lay down after each sprint. Had Unit's cue's running through my head; toes up, heel up, pockets to ears, chest over thighs, knees on centerline, ..... made the :30 go by faster. Tried my hand at his warm-up's; not as easy as he makes em look.

rwcorson said...

Wet & sloppy on the road this afternoon @ 5 pm. As rx'd.

Laura said...

A1: 66/76/82(4)/82(4)
A2: 15/17.5/20(4), 20(4)

B1: 76/82/88
B2: 3-4 per hand each set

Runs:--Done on treadmill

Limiting factor for OHS was wrists, couldn't seem to hold the bar very long. First time for mixed grip chins--not really a fan yet. Lunges much improved from last time--no wipe outs.

joey warren said...

Part 1
OHS - 135, 155, 175, 185x5

chinups- 55, 55, 65x4, 65x4

lunge- 115, 135, 155- felt lighter than I thought, should have gone heavier

amrap 55lb DB row- 10/10, 9/9, 7/7

Part 2:
Runs up and down my street, each one felt consistent, started to get hard and heavy at #6,7.

Justin Flynn said...

Part 1
OHS- 135-155-170-175

Chins- 40-40-50-50

Lunge- 155-180-185

amrap- 12-15-15

Part 2
Runs up a hill near my gym. Runs got hard real quick. My technique is feeling better each time i get out.

Doug Zirkle said...

Part 1:

OHS: 65x6, 70x6, 75x6, 80x6
Chins: 10x5, 14x5, 18x3, 18x3
Lunges: 95x5ea, 105x5ea, 115x5ea
KB rows: 4ea, 4ea, 5ea

First time I've ever been able to rotate my arms enough on OHS to get the load supported well by my traps. Not coincidentally, first time I've ever finished up and thought that I should have gone heavier. The mobility work seems to be starting to pay off. Despite the (quite) modest weights, I'm happy with my progress on these today. Liked the tempo, too.

First time with the MGCUs. Harder than either both pronated or both supinated for me. Should have gone heavier on the lunges. Liked the rows; it was cool to do a movement I haven't done for so long.

Part 2:

Runs felt quick and light. No perceptible fall-off in pace throughout. Did the sprint drills again as part of the warm-up; I'm really liking these; my sprinting feels faster and less demanding when I do them.

All in all, I felt good today and really enjoyed the work.

Thanks, James!

PTS said...

14 hrs rest
Part 2 @ 12am - Runs felt good.
Rest and repeat tomorrow.

Pfeifalife said...

Holding 90% for 30 got tuff in later rounds. The jogging and walking probably better prepared my head for the run each round rather than just standing around sucking wind.

dontpanic356 said...

A1: 155x6, 165x6, 185x5, 195x4
A2: 55 lb for all sets x 5. for some reason my right hand supinated was much stronger

B1: 135 x 10 for all for sets. Should have gone heavier.

B2: 1. R:19 L:17 2. R:17 L:13 3. R:12 L:15

I had my count wrong for the rows...was doing 40X2.

Good workout

Chris Fodera said...

Part 1:
A1. 95x4, 100x5, 105x4*, 115x4
A2. 45x4, 60x4, 75x4, 85x4
B1. 135x10, 155x10, 175x10
B2. 8R/8L, 6R/7L, 6R/5L
*dropped on way up of rep 5

Right knee was getting tested during B1.

PWO: 40gP (MRM shake), 15gC (mashed yams w/ cinnamon).
45 min later: 1 can tuna, 3/4 cup applesauce, 15 Mac Nuts

Part 2: Right knee was hurting a bit after Part 1, so warmed up on the rower and the runs felt pretty good. Middle portion hurt more and more as sets continued.

PWO: 25gP (MRM shake), 9gC (1/2 apple)
50 min later: shrimp, orange, 15 Mac Nuts

M@ said...

A1: 5x135, 5x135, 5x135, 6x135
A2: 4x65, 4x65, 4x65, 4x65
B1: 10x95, 10x95, 10x95
B2: 15-20 per arm per set

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