Frosh
Strength: Front squat 5-5-5 (1 point)
WOD: “Benchmark”: 12 min AMRAP: 200m run; 10 deadlifts (135/95); 10 burpees (3 points)
Sophs (4 points)
“Cindy”: 20 min AMRAP: 5 pull-ups; 10 push-ups; 15 squats
OR
“Wittman”: 7 RFT: 15 KB swings (53/35); 15 power cleans (95/65); 15 box jumps (24/20) — 20 min cap
10 I did this!
I was able to do the front squats with 65 pounds. I want to get that much higher. I was able to to do three rounds of the 12 min AMRAP plus part of a lap.
I managed to complete three rounds plus another three deadlifts before time ran out. I believe I achieved my best form yet while lifting 135 pounds, although 135 is still around my maximum. I also liked learning the front bar squat, and my next goal is to accomplish it with weights on the bar.
This benchmark was awesome! I did four rounds and the 200m run of the fifth round. I loved the running and burpees. The deadlifts were definitely the hardest part for me!
I was able to make it all the way to 8 deadlifts of the fourth round. Overall the workout was pretty intense for me, there wasn’t one particular element that really stuck out to me. I can’t wait for when we start seeing improvement!
What an intense workout!
I found the front squats really difficult, but it was great learning a new skill. I think I did 3 & 1/3 of a round, so hopefully improve on this over the next few months.
Woo, what a workout! I finished five rounds, and had two burpees left until I was on my sixth. Also, front squats are one of my favorite exercises so it was really awesome for everyone to learn that!
First time to do front squats and I enjoyed it!
I did the Frosh WOD. I did 3 and a bit rounds in the 12 mins. I was intense but I felt great after. The front squats was something new, I like them.
WOD: 12 min AMRAP:
200m run
10 deadlifts (135/95)
10 burpees
I was able to finish 3 runs and 3 deadlifts.
I liked this workout a lot. The deadlifts always take me the longest, but it’s really exciting for me to actually be able to lift them.
This workout was by far the most intense workout we’ve had up to date. It was really challenging, but fun. I was able to complete 3 rounds and 10 deadlifts. The hardest part for me was the burpees. They are really draining for me. Can’t wait till I can do a set of burpees without feeling like 98% of my energy got zapped. Time to start building up my endurance.
Oh wow those front squats! They are difficult! I need to work on them.
Great workout! I was really feeling the deadlifts, those were pretty tiring. Once I get my back used to lifting and I think I’ll do a lot better. Overall though I love the pacing. It’s great because you can start out strong and feel great about it. Then by the time you start to really feel the burn you can take comfort in knowing you’re so close to be finished.
Looking forward to doing this again and seeing the results!
Deadlifts are my favorite!
Phew! Cindy and Whitman made me pretty sore. Good though–it makes me feel productive. 😛 I think I got 13 rounds of Cindy, and I was about to start my 6th round of Whitman when we hit the 20-minute cap.
“Cindy ”
19 rounds + 5 pullups + 10 pushups + 8 squats
No PR, and my goal was to hit at least 20 full rounds.
Next time, Cindy…next time.