Monday, 2/16/2015

Come cheer for Team Burpees ‘N’ Slurpees one more time! We are competing in the championship match of the Capital Affiliate League on Saturday, 2/21 from 8 a.m.-5 p.m. at CrossFit Lorton!

Shoulders – external rotation

Good Mornings: 5×3 @ 75% of 3RM

Front Squats (135#/95#)
Chest-to-Bar Pull-Ups

3×8 Ring Supermans

100 Band Pull-Aparts

Post your results to the comment section.


  One thought on “Monday, 2/16/2015

  1. February 16, 2015 at 9:18 am

    10:30 65# and weird pull-up handles! I am staying with a friend in NYC and used her apartment gym which was actually pretty nice! They had a barbell and the pull-up handle things which were pretty challenging to kip so I ended doing them all mostly strict mostly one at a time. I wanted to do 75# on the FS but the setup was really awkward to clean and not safe to drop so I didn’t feel comfortable going heavier. I did it from the floor all sets unbroken.

    GMs 95#

    Competitor strength: hang squat snatches 15# body bar. There was nothing in between that and the 45# barbell. But it was food for me going light to really drill the fast drop under the bar!

    Band pull aparts done

    Yesterday (at my cousin’s house visiting her one-week old baby 😊):
    7RFT 7 air squats 7 burpees 4:28
    Immediately followed by 100 burpees 7:39
    Then Tabata plank/hollow


  2. Brian E
    February 16, 2015 at 11:13 am

    Good Mornings: 5×3 @ 145#

    Front Squats @ 115#
    Regular Pull-Ups

    Core completed.


  3. Loren L
    February 16, 2015 at 11:19 am

    Goodmornings at 93#
    WOD 6:42 @ 65# / on Rings (need to pull deeper next time)


  4. February 16, 2015 at 1:00 pm

    75# GM

    WOD: 9:29
    FS @ 55#
    Band-assisted pull-ups


  5. jbeloncik
    February 16, 2015 at 6:58 pm

    8:16 Rx – still trying to recover an hour later!

    Liked by 1 person

  6. February 16, 2015 at 10:44 pm

    8:54 – 95# squats, mostly ring pull-ups. 125# GMs.


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