120724

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Just thought I’d set the mood for tonight’s post with not only the greatest song ever written, but absolutely the greatest touring song ever written by a human.

I would like to officially announce that from this moment on I will no longer be referring to the Outlaw Training Camps, as Training Camps (well—officially I will, but only officially). From now on I will be referring to the thing I was talking about in the previous sentence (see, I didn’t do it) as… The Outlaw World Tour.

We will be getting World Tour t-shirts, like these:
And will be bringing BP to drink all your alcohol and get arrested for trying to break a moving train (wait…). Just so you know, I do not take the World Tour moniker lightly. We will do everything we can to show up on Sunday morning reeking of whiskey and urine; while blaming our unprofessionalism on the fact you didn’t provide the exact kind of dry erase markers we requested in the rider. Also, don’t forget my tea and honey either—my throat is delicate and shit.

Here’s how we’re going to handle the final dates of the World Tour: I will be adding the final dates throughout the rest of the week (a few more will be up after I post), and all dates should be up by the time I post Friday night (except possibly Australia). However, NONE of the registration links or payment buttons will be active. We are doing this so, 1) you guys can have the opportunity to choose the venue that’s closest to you, and 2) no one will have the advantage of registering early because we’ve posted the info at a random time. We will make ALL PAGES active on Saturday morning at 9AM EST.

There are a few questions I’d like to answer tonight that will hopefully keep the volume of email questions way down…

-We cannot allow switching of camps. We realize that another camp may have come open, which is a little closer to you, but we simply cannot allow the onslaught of requests we’d receive if we open the floodgates on this one.

-There are no waiting lists. Shit, there’s no refunds or cancelations, so how would we even have a waiting list? We’ve literally sold every spot we had if it’s sold out. The only option would be if, like in Palm Desert, we knew we had enough interest to sell out a second camp World Tour date. If that’s the case, you probably should get a whole bunch of people to post to comments.

-There is no pre-registration or holding of spots. Unless you’re Rich Froning—he can have a spot.

-Registration DOES NOT secure your spot, ONLY payment does. I know, our system is antiquated and will be completely different the next time we do this, but for now this is the only way. Basically, the confirmation of your registration is your PayPal receipt. If you’ve gotten that then you are good to go.

-The only info we have on any of the dates is currently posted (or will be very soon). As soon as we get all the dates posted, we will have hotel information and coaching staff up.

Seriously, thank you all so much for your patience. We really had no idea this craziness would happen, and are trying to do everything we can to give you all the product you deserve. The coaching and hanging out come easy, it’s the fucking paperwork that’s the hard. Can’t wait until we’re out with you guys, so we can finally enjoy this.

WOD 120724:

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%

Notes: Percentage is based off of 120515

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

Notes: KB Snatches are total reps of both arms and may apportioned in any manner.

145 thoughts on “120724”

  1. still no overhead for me due to shoulder issue looking forward to getting back in to it guess ill just squat.

  3. Hanging on these Aussie dates Rudy.. I may not be Rich Froning but save me a spot and I’ll swing you $300 Aussie which we all know is the superior currency these days. Deal?!

  4. Unless I’m suffering from chronic stupid (it’s happened often enough), your World Tour has a distinct lack of Australian dates. Which is a shame, as I’d absolutely turn up.

    • unfortunately you are suffering a case of the dumbasses and
      from not reading the blog over the past week as the dates have not been confirmed for Australia but Australia has been confirmed ….

      • You would be correct. The past week has seen too few WODs, little reading, four days away from the web and the arrival of a new exchange student in our house.

        Chaos and dumbassery ensues.

        Consider me appropriately chastised. I owe you beer, single malt or bourbon should we ever be in the same place.

      • no worries … Life happens whether we agree with it or not .. now get back to the Crushing Outlaw programming and we will call it even!

  7. Do KB snatches have to touch the ground between reps ? … Don’t care if it’s dumb to ask or if I should look it up. Suck it, this is easier. Now answer the question.

  8. BBG
    1) 115-125-135-140(1)-140(1)
    2) 155-165-175×3

    Anyone else have an issue with the plates hitting the blocks at the bottom of the clean, when starting from the hips?

    Strength
    1) 225
    2) 135-155-165 – only had time for 3 sets

    Conditioning later

  9. BBG:

    1. 115, 120, 125, 130, 130
    2. 155, 160, 165, 170, 175 (f second clean & jerk)

    Strength:

    1. 265 across
    2. 180 across

    Conditioning:

    16.00 — Split KB snatches 5 each arm for both sets. Took forever.

  11. Just curious. What do you guys do to prevent wanting to kill yourself from the boredom of rowing and kettlebell work?

  13. Question on recording results. Ive been using Beyond the Whiteboard to record my workouts. Sometimes its a pain. Is there a better way or should I use a handwritten journal. Suggestions would be appreciated.

  14. BBG
    1. 115, 140, 150, 160, 170 (Fail #2)

    Completely fucking psyched myself out on a second rep at 170, which is ridiculous given that I doubled 175 the last time these were programmed.

    2. 170, 195, 210, 225, 235 (F, F), 225

    These were better. 235 went absolutely nowhere either time so I stripped the 5’s off and hit 225 again.

    Strength
    1. Complete w/ 320
    2. 225, 240, 255, 265, 275

    Conditioning
    Skipped

    5/5/3

  15. BBG:
    1) 70-70(F)-70-72.5-7.2.5(F) – 160lbs
    2) 90Kg – 198lbs

    Strength:
    1) 127.5Kg 281l bs
    2) 90-95-100-100-100Kg – 220lbs

    Conditioning:
    1:35 – 500m
    4:03.5 – 1000m
    25;40 total

    MFS:
    464

  16. strength
    265 EMOM
    205 5×3 front squat

    conditioning
    500m 1:33 pr tie
    13:00mins total time
    Note: did TOTAL 80KB snatches. hoping i was right and it wasnt 30 each arm and 50 each arm

    BBG + Mini metcon this afternoon

  17. Hey, I am super excited about your World Tour. I would love to grab a spot at your Toronto location. I know you said that you were not going to make any exceptions about holding spots but… You are opening up registration this Saturday and I will be in a Competition starting at 9am. Can you do anything to help me??

  18. BBG:
    1) 105-110-115-115-120
    2) 135-155-155-155-155

    Strength:
    1) 190 (very easy happy about this)
    2) 135-140-145-150-155

    Conditioning:
    500m row – 1:41
    30 kb snatches (24kg) – 2:00
    skipped the rest

  19. 1st Outlaw workout and Recovering from some shoulder stuff so went light
    BBG:
    1)65-65-65-95-95#
    2)95-95-135-135-135
    Strength:
    EMOM – 165
    FS – 95
    Conditioning (used 26# KB)
    Total time: 12:27
    2:08 500m
    4:10 1000m
    didn’t record the KB swing times

  20. BBG
    1) 105, 120, 110, 115, 120, (jumped to 120 too early and Failed)
    2) 170 (also had trouble with hitting the boxes in the bottom of the Clean)

    STR
    1) 260
    2) 205, 210 x 4

    Metcon
    500 – 1:35
    KB Snatch (52) – 2:40

    Did not finish the rest

    4/6/4

  22. BBG:
    1 – worked up to 115. Really going light on the weight to fix my feet.
    2 – worked up to 185. Same

    Strenf:
    1.340
    2. 300

    Cond: 12:46 total including rests, can’t remember if we were supposed to take this out.

    BRING THE OUTLAWS TO COLORADO! We have fine craft beers, finer craft liquors, healthy women without gluteal atrophy, what else do you want?

  23. Anyone rock Outlaw programming while vacationing in OBX?
    Will certainly be respectful so not too worried, just wondering if they’ve had exposure to people dropping in and staying for 2 hours.

    • The lady that runs it is pretty cool and likes the big weights, sure she would have no prob with it. they have a pretty large oly platform set up. If I were you I would just call and ask what the the week membership is, or ask her to join maybe she can learn a thing or two!!

  25. BBG – up to 205 snatch and 245 CJ
    Strength – 300 BS and 225×3, 245×2 for FS

    Row 500 – 1:34
    Subbed 15 behind new snatch grip PP @ 135
    Row 1000 – 3:42
    15 BNSGPP

  26. Love the fact that a Pantera shirt was chosen as the model for the Outlaw World Tour.

  27. BBG
    Snatch – 105, 115, 125, 130, 135#
    C&J – 155, 165, 175, 180, 175#

    Strength
    BS – 245#
    FS – 185#

    Conditioning – later after work

  28. BBG:
    1) 80-90-95 1 f-90-95
    2) 120-130-135-140-145 spj f

    Strength:
    1) 5 @ 170, 2 @190
    2) 120-130-140-150-160

    Cond:
    16:23 45# KB

  29. BBG:
    1) 155-155-160-165(F)-165
    2) 165-175-185-195-200

    Strength:
    1) @310 – 2-2-2-2-2-1
    2) 185-195-205-215-225

    Conditioning:
    14:18

    4/5/6

  30. BBGym:
    1) 115, 115, 115, 115, 130
    2) 150, 165, 165, 165, 165

    Strength:
    1) 250-this was tough, had a couple slow reps
    2) 165, 165, 175, 175, 175

    Conditioning: Used 55lbDB
    approx. 13:00-some lady stole the rower in between snatches and pulled the “oh were you in the middle of something?”(at globo) so hopped on a bike instead. That’s why I only go down there for things like a rower or DB’s, it sucks.

    M/F/S
    2/6/5

  31. Outlaw world tour needs to come to the beehive state, Paul from CrossFit Iota already offered up his great spot, plus we have watered down beer, expensive as hell alcohol, plyggers, and mink farms! what else could you want!?

    bbg stayed light, feel like a total nub with the hip height boxes
    1) 135, 135, 145, 145, 145
    2) 155, 155, 155, 155, 155
    strength
    1) 335
    2) 245, 275, 275, 275, 275 front rack improving

    conditioning
    total time=13:52 rx

  32. BBG:
    1) Up to 170#
    2) Up to 225#
    Strength:
    1) 300#
    2) 205# for all sets.
    Conditioning:
    15:07.
    Jello legs today.

  33. BBG:
    1) 125-125-125-135-135
    2) 165-185-185-195-195 (Failed Jerk)

    Strength:
    1) 290
    2) 200-215-225-225-225

    Conditioning: 14:40 total time

  34. I just started following and love the program. One question though,
    When it says go heavy do I find a daily max and do all sets at that weight? or do I include all work up sets after warm up?
    Thanks

    • When it says heavy but clean its just that.. You use the heaviest weight you can perform the movement at cleanly, somedays you will be using more than others.. And 5 sets means 5 working set not 5 sets including warmup sets, you dont have to use the same on all sets, if the weight is too light or too heavy adjust accordingly.. And for you daily max question no you dont do that, if you hit a PR so be it.. But Rudy will tell you when to go for a PR.

  35. BBG:
    1) 60×3, 64, 68, 72×3, 60×2, 64kgx2
    2) 80×3, 85, 90, 95×3, 90×2, 85kgx2

    Strength:
    1) 60, 70, 75kg
    2) 60, 70, 75kg

    Conditioning
    1 – 10/11m/102
    2 – 11/10/42
    3 – 10/10/105
    4 – 8/10/110
    5 – 9/10/101

  36. Opps didn’t mean to post yesterdays here!!

    BBG
    1) 50, 60, 65×2, 67kg
    2) 70, 80, 82.5, 85, 90kg

    Strength
    1) 115kg
    2) 60, 70, 75, 80, 85

    Conditioning
    Joined in with the class

  38. Snatch – 135, 145*1, 145, 150, 155*1)
    C&J – 155, 175, 185, 195, 205

    Strength
    BS – 2 reps EMOM @ 305
    FS – 185, 205, 215, 225, 235

  39. Strength

    1) Back Squat: EMOTM for 7 minutes – 2 reps @ 90% = 95 kg/209 lbs

    2) 5X3 Front Squats (1st rep 5 sec. pause) @ 65 kg/143 lbs-70 kg/154 lbs-70 kg/154 lbs-75 kg/165 lbs-80 kg/176 lbs

  40. I know it is now a “World Tour” but where are the home dates or at least one in the Philly/DC area?

    BBG: 1) 155,155,165,175(missed #2), 175 got it
    2) 185, 190, 195, 200, 205

    ST: 1) 330 all of them
    2) 255 Ugly rounded bottom, 225, 225, 235, 235

    Cond: 12:02 with 53#
    1st row 1:34
    2nd row 3:24

  41. BB Gymnastics

    1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
    2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.

    1- 185,185,195,205(1),205(1)
    2- 225,225,225,245(1),245

    Strength

    1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 3RM

    -315 all sets

    2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
    Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

    2- 225,225,245,245,275

    Conditioning

    For time:

    Row 500m (ALL OUT – do not pace knowing more work is coming)
    -rest 1 minute-
    30 KB Snatches 32/24kg
    -rest 1 minute-
    Row 1000m
    -rest 1 minute-
    50 KB Snatches 32/24kg

    – First 500m @ 1:30.
    -Total time 16:09 Rx’d.

  43. Back squats – 245
    Front squats 175, 185, 185, 195, 200
    WOD – 16:20rx (rest time subtracted)

  44. WOD 120724:

    BB Gymnastics

    1) 5X2 Snatch off High Boxes (at hip)

    1) 94, 2) 114, 3) 134, 4) 144, 5) 144

    Mariana: 1) 64, 2) 64 (fX1), 3) 64 (fX1), 4) 64 (f), 5) 64 (fX1)

    2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip)

    1) 154, 2) 164, 3) 174, 4) 184, 5) 194 (failed on second clean, tried again, got it and jerk it)

    Mariana: 1) 64, 2) 64, 3) 74, 4) 74, 5) 74

    Strength

    *The Back Squats are based off of YOUR THREE REP MAX

    1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% 

    @ 239 (236 is 90%)

    Mariana 3RM: 155

    90% is 139

    Notes: Percentage is based off of 120515

    2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

    1) 184, 2) 194, 3) 199, 4) 204, 5) 204 (fX1)

    Mariana: 1) 94, 2) 99, 3) 104, 4) 109, 5) 109

    Conditioning

    For time:

    Row 500m (ALL OUT – do not pace knowing more work is coming) 1.30.4
    -rest 1 minute-
    30 KB Snatches 24kg: 2.01
    -rest 1 minute-
    Row 1000m: 3.49.3
    -rest 1 minute-
    50 KB Snatches 24kg: 1.53 (did 30 by mistake)

    10.12 total

  45. Snatch 165.
    C+J 205
    Bs 265
    Fs 225 u suck for only giving me 90sec rest

    Those chicks singing in the video r hot.

  46. BBG
    125
    155
    (no power or focus, only 3 hrs sleep last nite)
    Str
    315×2
    225x3x5
    Cond
    17:50

  47. BBG:
    Snatch: up to 70kg – most off blocks with decent form and speed
    CJ: worked up to 109, which is a PR off blocks, missed jerk, but that’s b/c someone was yelling in my fucking ear. I got it tho.

    Strength: first off, fuck me…
    I messed up back squat – was supposed to go at 130kg, but someone left 25kg plates on the bar and apparently I don’t do good with numbers so I went 140. good for me.
    Front squats at 120.

    Conditioning: something like 17/18:something… this might have been the 1st time I’ve ever snatched the 2pood. 🙂

  48. BBG:
    1) 2×155, 165, 2×170
    2) 2×185

    Strength:
    1)365>
    2)275>

    Cond:
    500m Row- 1:30
    30 KB SN-1:37
    1k row-3:38
    50 KB SN-3:47

  49. BBG: Snatch 95-95-95-105-115
    1 miss at 115 but went back and made it
    Clean, Clean & Jerk-135-145-145-155-155. 1 miss again but went back and made it
    Strength: Back Squats-205
    Front Squats-185 across
    Metcon: 500m 1:49
    30 Snatches 2:22 (50#)
    1000m 3:55
    50 Snatches 3:58

  50. BBG – Full snatch & CJ

    1) 165
    2) 220

    Strength

    1) Back Squat: 245 across

    2) 5X3 Front Squats – 200

    Conditioning – 15:05 total time Rx

    For time:

    Row 500m (ALL OUT – do not pace knowing more work is coming)
    -rest 1 minute-
    30 KB Snatches 32/24kg
    -rest 1 minute-
    Row 1000m
    -rest 1 minute-
    50 KB Snatches 32/24kg

  51. 5×2 High block snatches
    115, 135, 145, 150 (f), 145

    145# felt clean

    5×2 clean plus 1 split jerk
    185, 190 (f)
    Had to cut these short if I wanted to get to strength in time.

    Back squat EMOM for 7 minutes at 90% for 2 reps
    275#

    These sucked.

    5×3 front squat (1st rep pause)
    225#

    These also sucked. I was thinking about going heavier but 225# was perfect.

    I had to cut the WOD short after the first set of KB snatches due to kid’s CF class at affiliate. Good squat day, though. Really happy with that.

  53. BBG: Snatch: 115, 125, 135, 145, 155
    Clean: 185, 195, 205, 215, 225 Forgot jerks.

    Backsquats at 255
    Frontsquats: 185, 195, 205, 215, 225, Good but 225 was rough

    Cond. Skipped

  54. 1) 115-115-135-140-140
    2) 185-185-165-175-185
    3) 285
    4) 185-205-215-225-225
    Cond
    19:56 total
    500- 1:39
    30- 2:14
    1000- 4:04
    50- 8:57

  55. Back Squat: 245 all sets

    2) 5X3 Front Squats 155/165/175/185/185

    Conditioning: 13:20 53#. Shoulder felt ok and first time for kb snatches to feel ok in almost 2 years.

  56. 10 minutes into my workout I got probably my …. 12th complaint and was told to stop dropping weights. This is at a “globo” gym or sorts that has 2 lifting platforms and full sets of bumper plates – yet WILL NOT ALLOW you to drop weights from overhead.

    Here’s the kicker, I’m a personal trainer there and they know that I know what I’m doing. They even understand what I’m doing, and still tell me I’m not allowed to do it because people complain about it. The people who run the fitness department even used to do OLY lifting competitively themselves.

    The hypocrisy astounds me. If I didn’t work there/have free use of the facility, I would have ended my membership immediately today.

    Thank god for all of you guys and girls out there who understand what real training is all about.

    • Man that blows.. I usually take the Oly Lifts outside, luckily we have a nice little setup i use.. I stay out there most of the time, not that anybody says anything.. They just give me funny looks, i just give em the dont be jealous cause you cant hang look.

      • The owner of the gym is also there like everyday and i have worked out with him before and he has never told me i couldnt drop the bumper plates.. So even if somebody did say something, i would just tell em to kiss my ass lol.

    • Do what I did…. Say FTW, buy your own equipment, find a hole in the wall to rent, lift heavy weight, dump heavy weight, say FTW again, Outlaw in peace.

      • Super frustrating that’s for sure. But the day they offered me a job there and I stopped paying membership fees – I took a year’s worth of membership money and bought a bar and bumpers for home, pull up rig, squat rack, KB, rings, etc. At this point I have everything I need at home thankfully.

        People are so ignorant, but i’m lucky enough to have my own setup so I can’t complain. Just had to vent!

    • I work out at our gym at the University of Tennessee and they say the same thing even with bumper plates and platforms. It pisses me off so much. They’ll kick us out if we use chalk too so I have to be very very secretive ha. I cant wait for the day i build my own home gym.

  58. BBG – skipped, time constraints, no boxes yet

    Strength
    BS – 215 x 2, 205 x 5
    FS – 135, 155 x 2, 165 x 2

    Cond.: 14:34 @ 24kg (no 32kg in house yet)

  59. BB Gymnastics
    1) 5X2 Snatch off High Boxes (at hip) – 115#
    2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – 165#

    Strength
    1) Back Squat: EMOM for 7 minutes – 2 reps @ 215#
    2) 5X3 Front Squats (1st rep pause) – 175#

    Conditioning
    For time:
    Row 500m -rest 1 minute-
    30 KB Snatches 53# -rest 1 minute-
    Row 1000m -rest 1 minute-
    50 KB Snatches 53#
    –Total time: 17:10

  60. BBG:
    1) 95-115-135-155-160-165
    2) 135-155-175-185-195

    Strength:
    1) 255
    2) 165-185-185

    Conditioning:
    1) 18:59—1:40-1:42-3:50-8:47
    5/hand rd 30. KB slipping every time Rd of 50

  61. BBG
    1- 135/135/140(1f)/140(1f)/140(1f)
    Had trouble losing it forward today
    2- 200/200/200/200(1f)/200

    Strength
    1- 285 for all no fails
    2- 200×3/220/240

    Conditioning
    15:42 Total
    500m – 1:52
    1000m – 4:02

  63. BB Gymnastics
    1) 5X2 SNATCH (high @ hip)
    95#, 115#, 120#, 125#, 120#

    2) 5X2 Cleans + 1 Split Jerk (high @ hip)
    135#, 135#, 140#, 140#, 140#

    Strength
    1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
    275#

    2) 5X3 Front Squats (1st rep pause)
    135#, 155#, 165#, 185#, 205#

    Conditioning
    For time: 14:55 total

    Row 500m
    1:35

    30 KB Snatches
    45# (need to go shopping)

    Row 1000m
    4:02

    50 KB Snatches
    45#

  64. BBG:
    1. 95, 105, 115, 120, 125
    2. 135, 145, 150, 155, 165

    Strength:
    1. 215
    2. 135, 145, 155, 170, 180

    Conditioning: 17: something

    • Correction: conditioning 16: something Not that it really matters….still slow.

  65. BBG:
    Snatches
    155, 155, 165, 165, 175

    Clean and Jerks
    225, 235, 235, 245, 245

    Strength:
    1.) All reps at 325 lbs
    2.) 225, 235, 245, 245, 245

    WOD:

    Total time: 19:04 RX

    500m Row: 1:42

    500m Row plus kb snatches 7:04

    1000m Row 4:02

    50 KB Snatches 6:00 mins

    This WOD was a blast and was a big challenge for me. I struggle with rowing and the KB was heavy but manageable. I tried to channel the advice from yesterday’s blog post regarding getting under the bar and using Louie as a motivator to get after the squats!

  66. BB Gymnastics
    1) 5X2 Snatch off High Boxes
    135-145-155-165-175

    2) 5X2 Cleans + 1 Split Jerk off High Boxes
    225-245-255-265-275

    Strength
    1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 425
    385

    2) 5X3 Front Squats (1st Rep Pause)
    300

    Conditioning
    For time:
    Row 500m
    -rest 1 minute-
    30 KB Snatches 32/24kg
    -rest 1 minute-
    Row 1000m
    -rest 1 minute-
    50 KB Snatches 32/24kg

    15:32

  67. BBG:
    1. 82, 87, 92, 95, 95
    2. 115, 120, 125, 130, 135

    Strength:
    1. 180
    2. 125, 135, 145, 150, 155

    Conditioning: 29: something
    Believe it or not, getting better with the 24kg snatch. 🙂

  68. BBG:
    Snatches
    135, 135, 145, 155, 155

    Clean and Jerks
    165, 185, 185, 185, 195 – Could have gone heavier, first time working off the blocks

    Strength:
    1. All reps at 260#
    2. FS: 205, 205, 225, 225, 225

    WOD:
    Snatches at 53# KB
    500m Row: 1:35
    30 KB Snatches: 0:59
    1000m Row 3:55
    50 KB Snatches 2:18
    Total Time: 11:47

  69. BBG
    Snatch 135-135-155-155-155 not maximal. Worked on speed and technique
    clean and jerks 185-185-205-205-225 same as snatch

    Strength
    Back squats 320 all reps. Last one got a little sloppy
    Front squats 245-250-255-255(2/3)-245

    Conditioning
    12:42. 1000 m row might have been slowest ever. Was spent by then

  70. Snatch: 155×3, 165, 175
    cln&jrk: 185×3, 195, 205
    Squats: 285 broke my hammy after last set called it good

  71. bbg
    snatch 185×5
    c&j 235×5

    bs 345×7
    fs 185 225 245 265 276

    conditioning 14:39 w/rests rx

  72. BBG
    Snatch,- 70kg, 75kg, 80kg, 85, kg 85kg
    C&J – 105kg, 110, kg, 115kg, 120, kg, 125 kg(Fail on second clean)
    Strength
    B SQ’s 157kg
    FT. SQ 105kg, 110, kg 115,kg, 120kg, 125kg
    Conditioning
    14:46

    Thanks for answering my Questions CJ that helps a bunch.

  73. BBG
    1.) Snatch off High blocks @ Hips
    105-115-125-125-125
    – Been a while since I’ve actually focused from the hips. I think weight was good. Maybe could of gone 10 lbs more.

    2.) Cleans + 1 Split Jerk
    145-155-155-155-155
    – Felt heavy for some reason. Felt winded for some reason. Could of gone heavier for sure, but at the time 155# felt right.

    Strength:
    1.) Back squats
    230 Till Minute 6. Failed on the 2nd rep. Dropped it to 220 and finished it out.

    2.) Front Squats
    155-155-155-155-155
    Kept the weight straight across. Should of gone heavier but was the first time doing a pause for that long. Noted that I can go heavier.

    Conditioning:
    500m Row – 1:40
    Not sure about everything else

    TIME – 17:53 W/53# KB
    Used 53# kettlebell vs 72#. Attempted a few at 72# and were super sketchy, so I will save those on another day to work on. KB snatches slowed me down the most. Too long of breaks between each arm.

  74. BBG: 1.) 60 kg, 65, 70, 70, 70 ( Had to go light, still recovering from a wrist injury )
    2.) 65, kg, 70, 75, 75, 75

    Strength:
    1.) 355# no misses
    2.) 205# x 2 225 x 3

    Conditioning: 15:49 with rest. 500m row- 1:37 1000m row 3:48

    2/2/4

  75. New to the outlaw. Starting back at CrossFit CDA in Idaho and needed to get on board with the teams training.

    High block snatch wow took a little humble pie on these 135 entire time
    high block cleans also I like pie 165 all sets

    squat 245 entire time
    pause fronts 185 these were fun back to good old bodybuilding days

    Conditioning 13:32 with rest pr’d my 500 meter. Then shit the bed on the 1000 meter.

  76. Snatch: 113/118/118/118/113
    (tried straps for the 118, didn’t make it and it messed me up, couldn’t get another rep at 118, didn’t feel right so dropped back down)
    Clean: 133/138/143/148/148

    Backsquat: made em all at 205#
    Front squat: 133/143/153/163/173

    Conditioning: around 15 min
    ( the first 10 snatches off the 500 m row took as long as the last 20!) felt like it took forever to recover on that one! Last 50 reps were even, only stopped movin a few times to chalk up.

  77. BB Gymnastics:
    5×2 Snatch: 115,115,120,125,130
    5×2 Clean+ 1 Jerk:135,165, 135 all of the rest worked on technique, just didn’t feel right cleaning off that high of blocks.

    Strength:
    1) Backsquat EMOM 7mins @ 285
    2) 5×3 Front Squat with 5 sec pause: 275 all the way across

    Conditioning: Total time 17:30 rx
    500m row time: 1:36

  79. Snatch – 185/185/195F on 2/195/195F on 2

    C&J – 245/245/255/265f/265f

    Back Squat 385

    Front Squats 275/285/295/305/315

    Conditioning 14:52 (500m 1:34)

  80. BB GYMNASTICS

    Snatch – High Box (Hip) – 5×2 – 120lb, 135lb, 145lb, 155lb (failed 1), 155lb
    Clean and Jerk – High Box (Hip) – 5×2 – 155lb, 185lb, 200lb, 210lb, 220lb (f 1)

    STRENGTH

    Back Squat – OMEM for 7min – 2 @ 90% of 3RM – 250lb felt easy..
    Front Squat – Pause on 1st – 5×3 – 175kb, 185lb, 200lb, 210lb, 210lb

    CONDITIONING

    For Time

    500m Row – 1.33
    Rest 1 min
    30 KB Snatch – 24kg
    Rest 1 min
    1000m Row – 3.50 (so slow!)
    Rest 1min
    50 KB Snatch – 24kg

    Time: 13.00 (don’t own a 70lb KB yet..)

  81. First real workout back after the Games. Took some time to let my body heal and recover mentally a bit. Sprained both wrists pretty bad in that clean ladder so I skipped the BBG. Did some heavy pulls instead.

    Strength
    1.) 405
    –Felt fucking heavy.

    2.) 255, 275, 285, 295, 305
    –Legs were already spent. I could tell I haven’t really squatted in a while haha.

    Conditioning
    12:06

  82. BB Gymnastics – Lighter for technique @ 75%
    1. 165, 165(1 fail), 165, 165, 165, 165, 165
    2. 200, 200, 200, 200, 200, 200, 200

    Strength
    1. 285
    2. 220, 230, 230, 240, 255

    Conditioning
    Time – 00:13:05

  83. BB Gymnastics – Getting the hang of the from the hip movement
    Snatch: 95, 115, 115, 135, 145
    Clean and Jerk: 155, 175, 185, 195, 205

    Strength
    Back Squat: 280
    Front Squat: 205, 225, 235, 245, 245

    Conditioning:
    11:45 with KB swings scaled to 24KG bell

  84. BBG
    Snatch – 196, 207, 218, 229, 240
    Cleans + Jerk – 225, 247, 258, 269(1), 269

    Strength
    BS – 335
    FS – 225, 245, 255, 265, 265(2)

    Conditioning
    500m Row – 1:23
    1000m Row – 3:38
    Total – 14:52

  85. Gymnastics
    1)40, 45, 50(f both), 45, 50(fail 1st, got 2nd)
    2) 45, 50, 55, 60 (f), 55, 55

    Strength
    1) Did 83%
    2) 45kgs, 55kgs, 65kgsx 3

    Conditioning
    Had to run (400m, 800m) no erg
    Used 45lbs for KB snatches
    18:59 total time
    KBs were a grind! Would have been worse with rowing…

  87. BBG
    Snatch – 145, 155, 165, 165, 175
    C+J – 185, 205, 205, 205, 215
    Strength
    1) 285
    2) 185, 205×4

  88. Didn’t have time to do BBG.
    Strength: Back Squat 315
    Front Squat 275 across.

    Conditioning:
    15:02 total time.

  89. Back getting better by the day —

    BBG – Snatch – 145, 165, 180 x 3
    C&J – 215 across, went from the floor and power cleaned up to 300 just to feel some weight

    Strength:
    1) 275
    2) 155 (this greatly bothered my SI so I shut it down)

    Cond:
    500m Row – 1.22.9
    30 Snatches – 2.55
    1000m Row – 3.56 (Ouch)
    50 Snatches – 3.51
    12.04 working time (15.04 total)

  90. BBG:
    Snatch hi blocks – 155,175,185,195,205F
    C+J – 205,205,215,215,225

    Strength:
    BS (320 3RM) – 288
    FS – 185,215,225,235,245

    No time for cond. Will make up tomorrow instead of swim.

  92. BBG
    1) 115
    2) 185

    Strength

    1) 330 x 4 pulled something in leg so cut it short after 4th set
    2) 135 kept light because of leg but wanted to go thru motion

    Conditioning

    19 something including rest at 70lb.

    7/9/6

  93. This workout turned into a train wreck fast. Guess I inflamed my back again yday. And so off to doc I go. It’s pissing me off now.

    BBG:

    1) 80#

    2) 115# for one set and that was a struggle so just did the jerks.

    Strength:
    Ended up having to skip. But this is an area of weakness so will make up.

    Cond.:

    Did 1p KBS instead of db snatch. Only timed rows. 1:52, 4:06

    • Strength:
      1) 155# ( had to go a little lighter, should’ve been 165)

      2)95, 100, 105, 110, 115 (weight was too light but with sitting in the hole this about all the back could handle, sigh)

  94. BBG
    1. 155, 160, 165, 165, 170
    2. 185, 205, 210, 210, 215(f)
    Strength
    1. 340
    2. 205, 216, 225, 236, 236
    Cond
    12:15 felt pretty good considering first time snatching the 32kg.

  95. Strength

    1) Back Squat: EMOTM for 7 minutes – 2 reps @ 90% = 95 kg/209 lbs
    2) 5X3 Front Squats (1st rep 5 sec. pause) @ 65 kg/143 lbs-70 kg/154 lbs-70 kg/154 lbs-75 kg/165 lbs-80 kg/176 lbs

    Conditioning

    For time:

    100 double unders
    -rest 1 minute-
    30 KB Snatches @ 16 kg
    -rest 1 minute-
    200 double unders
    -rest 1 minute-
    50 KB Snatches @ 16 kg

    Total time: 12:00 min

    (Unfortunately, no C2 + no 24 kg KB available)

  97. BBG:
    1) 95, 115, 135, 145, 145
    2) 185, 185, 205, 205, 205

    Strength:
    1)BackSquat: EMOM: 2 Reps @ 355
    2) Front Squat 5×3 (Pause for 5 on First)
    225, 245, 265, 285, 305

    Conditioning:
    For Time:
    Roww 500 Meters all out (1:26) PR was 1:24
    Rest 1 Minute
    30 KB Snatches with 70lbs (2:46)
    Rest 1 Minute
    Row 1000 Meters (3:50)
    Rest 1 Minute
    50 KB Snatches with 70lbs (5:05)

    Total: 16:07

  99. bbg)
    1) 95/100/100/100/100
    2) 115/125/125/125/125

    strength
    1) 165

    conditioning:
    subbed crossfit outlaw
    3rft 7 front squat 21 kbs run 400: fs 145 kbs 53lb; 12:40

  100. BBG
    1) 145, 145,145, 150, 150
    2) 185, 185, 185, 185,185

    Strength
    1) 290
    2) 185, 205, 205, 215, 215

    Conditioning
    Completed, thought I started the timer, but didn’t.

  101. 5×2 subbed hang snatchat hip
    135×5
    5×2 clean n jerk subbed to hang at hip
    135×5 ( for speed and technique)

    backsquat emom for 7 min 90% – 2 reps
    285×7 min

    front squat ( 1st rep 5 sec hold, NO bounce) 5×3
    185×1
    205×4

    metcon:

    total working time 9:43, total time with rest 12:43

    (subbed to 1.5 pood , shoulders extremely sore)

  102. BBG (swapped block work)
    Squat Snatch EMOM 70 to 85 kg by 1 kg jumps (187 lbs)
    C&J 60 to 105 kg by 5 kg jumps (231 lbs)

    Strength
    Back Squat EMOM 137 kg/2 (301.4 lbs)
    Front Squat 100/3 110/3 116/f 116/3 (255 lbs)

    Conditioning
    12:54 Rx’ed (including rest)

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