131123

We are excited to announce the next, and likely second to last, Para Bellum Series camp date. We’ll be in one of our favorite places, Chicago Illinois, at the awesome CrossFit Rise from April 18th-20th. Rise just so happens to have enough Eleiko bars to make Spencer giggle like a schoolgirl, and also happens to be the home of the 2008 Men’s Olympic Weightlifting team Head Coach, Roger Nielsen (who also has the best last name in the world).

CLICK HERE to register for the Para Bellum Series at CrossFit Rise, April 18th-20th.


WOD 131123:

BBG

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.

1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups (hand release)
15 Air Squats

34 thoughts on “131123

  1. 1) 235 … took 3 sets just to find that groove, may have done a few more
    a) 135
    b) 245
    Cond) 23 + 10 reps (I’d rather do 5 HR Pushups and 10 Pullups instead of what we did today … and that is with a bum elbow)

    #TheOutlawWayAfghanistan

  2. 1) 135
    a) 110X3, 115X1
    b) 165
    Cond) 16 rounds (first time doing “Cindy” and I must say a little more difficult than I thought)

    #TheOutlawWayAfghanistan

  3. 1) 85 kg
    Strength
    1a) 60 kg super weak shoulders
    1b) 105 kg

    Cond: 21 rnds +10 reps first time Cindy

  4. BBG
    3X1+1+1 : 205, felt good

    Strength
    1a) 115,120,125,130
    1b) 265,275,275,275

    Conditioning: 25 rds + 1 pull-up. Hand release got me, I wanted 30 fell off pace at about 12 min.
    “Cindy”
    20 minute AMRAP of:
    5 Pullups
    10 Pushups (hand release)
    15 Air Squats

  5. lifting
    1) 175
    strength
    2a) 115
    2b) 200
    cindy: 21 rounds + a few pullups. +5 round improvement over the only other time ive done this workout. HR pushups caught up to me pretty quick

  6. BBG:
    No misses. @195#

    Strength:
    1a.) @135#
    1b.) @230#

    Cond:
    20 + 15 reps. 1.5 round PR

    Also, HR Push Ups can blow me

  7. BBG:
    1.) 195

    Strength:
    1a.)115, 125, 135, 145
    1b.)225

    Conditioning:
    23 + 8 reps*PR (+ 1 rd & 5 reps)

  8. c+j 185
    front squats 250
    presses 135,145,145,150
    cindy 22+6
    did this last spring and got something like 19 rounds

  9. BBG
    -255
    Strength
    1a) 135-145-155-155
    1b) 305
    Conditioning
    -19 Rounds + 5 Pull-ups
    (PR by 2 rounds)

  10. BBG
    225 (felt really really good today)

    Strength
    1a.) 132, 132, 143, 143
    1b.) 270

    CND
    17+10. First attempt at cindy, a little disappointed, i wanted 20, but i couldn’t do HRPU unbroken after the 7th round.

  11. 1. 135
    1a. 195
    1b. 95-95-100-100

    Conditioning- different 4 person team fundraiser WOD. 250 Burpees, KBS, Situps, Goblet Squats.
    Normally 18-21 rounds on Cindy.

  12. BBG: done@125#. Easy and light. First jerks in Like a month.

    Strength: a) 75/75/80/80. Went not too heavy as my shoulder is still not healed.
    b) 155/165/165/165 (missed last squat)

    Conditioning: 19+3 rounds.
    Nothing great, how ever long since done big amount of pull Ups, made with supinated grip as this is the only possible that doesnt hurt.

  13. M/35/156/5’9″
    BBG
    1)115,(felt very easy)
    Strength
    1a) 95
    1b)115
    Conditioning
    5 Deadlifts @ 205
    10 HRPU
    20 Double Unders
    4 rounds 4:36

  14. Weightlifitng
    3×1+1+1 @ 80

    Strength
    1a) 4×4 @ 57.5
    1b) 4×3 @ 100

    Conditioning
    20 + 2 reps
    Strict Pull-ups

    M/F/S
    3/4/2

  15. The behind neck press was soooooo weak. Anyone know why it was so disproportionate? I may need extra work on that one.

    Coming off a layoff numbers weren’t too fantastic.

    BBG: based on 225 max. Easy no problems

    STR: 1) 95, 105, 115, 125×2
    2) 195

    Cond: 10 rnds plus 3 pull-ups

  16. BBG: 140#
    Strength: Been doing different squat cycle past 7-8 weeks. Tested a 15 rep back squat @220#- felt easy (35# pr since early May).
    Cond: Different- pullups, hrpu, lunges

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