one step beyond

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UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts tonight--SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Monday 100419
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 070516.

CFBK Strength Preference: CF Football
Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

Post total rounds completed to comments.

102 Comments

10:57 rx'd


8:54

Ten sets of box squats 145#x2

CF wod - 7:37

Wendler 5/3/1, BS cycle 2, week 2
5 reps: 45, 95, 135, 160
3 reps: 190, 215
10 reps: 245

-----

7:33
missed full hip extension on some of the lunges

11:40
1 pd good mornings

MORNING CLASS ANNOUNCEMENT:
Tomorrow's WOD involves heavy cleans.
Keep in mind that we've been getting complaints about dropping heavy barbells in the morning. If you can safely lower the weight with more control, please do so.

Hurt something in my shoulder last week so took a few days off.

Took forever to get it warmed up enough to do squats, but felt ok once I did.

Back squat singles: 335, 345, 355, 365, 375PR, 385f
was supposed to be 5x1, but the first one felt really light so I just added weight each rep.
Knee caved in on the way down on 385... I know I can get that, but very happy with a 30lb PR.

press 5x5 @ 135 - went light due to shoulder

9 rounds + 2 right arm thrusters with a 1.5 pood KB for the metcon

8:30something at Manhattan. tweaked my lower back on the second set of back extensions, 3rd round of squats took forever, in hindsight probably just should've stopped.

8:13 Rx. This one made me walk funny for a bit.

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