Tuesday 12.6.16 13 comments Strength: 3 Rounds For Quality 4 Heavy Bench Press 30 Second L-sit Blue Spruce For Time: 7 Rounds 5 Strict Pull-ups 5 Jerks 185/135 15 Sit-ups 13 Comments Nate on December 6, 2016 at 10:16 am 3 x 4 Bench Press = 185# 3 x 30 Second L-sit Blue Spruce = 14:20 @ 155# jerks Always a fun day when we get some benching done … love getting swole! Nice job 5:30am’ers. Thanks Kayleigh. Reply Juliana on December 6, 2016 at 11:05 am 115# bench. Last set 110# shoulder was a bit tweaky Wod: 16:45 RX pull ups felt great. Stuck with 3&2 the whole time. Push jerks were spicy. Thanks Kaitlyn! Tried doing some of the extra work after class but my arms were falling off. Stayed on the lighter side Reply Dave F DEF on December 6, 2016 at 12:36 pm Bench with Swole Nate. 215×3 Wod 11:19 Rx (unbroken on jerks but last round was a fight). Nice work 5:30. But we can’t get any extra credit that early because the extra credit isn’t posted until later… Reply The V's on December 6, 2016 at 1:53 pm Mr. V – 145# bench/knees to 90. 13:20, 95#/Rx Kept the bench on the lighter side for my creaky shoulder and my everlasting creeping death. Mrs. V – 75# bench/Rx. 12:25, 75#/red band. Great job, nooners and thanks Coach K! Reply Cassie on December 6, 2016 at 3:35 pm Bench: 145# L-Sit: did the full 30 seconds for one, then split the other 2 sets 15 and 15 Blue Spruce: 12:18 green band pullups, rx, rx Haven’t done pullups with just a green band in a workout before but glad I did today. Was glad to feel decent after the extra work too. Thanks Colin for coming in early to fitness with me and thanks Kaitlyn for the pointers and encouragement today! Nice job nooners! Reply Rick on December 6, 2016 at 4:41 pm Avoiding shoulder work still and going to birthday dinner with the remaining family so jumped out at lunch today to do Iron Scap and a #rippedbyrogan. 3x1000m row, 90 second rest in between each interval – stay within 5 seconds for each round. 3:50.0 3:54.5 3:59.8 Got some work to do! Thanks for jumping in on it with me, Mick!! Great to have a suffering partner for that! Reply Mick on December 6, 2016 at 7:46 pm You got it brother! Reply JB on December 6, 2016 at 7:32 pm Bench: 175# WOD: 10:22 95# Rx Polished it off with a nice easy 2K row with Mick Thanks Kaitlyn! Reply Danny S on December 6, 2016 at 7:54 pm Bench: 225lbs 3×4, fail at 275 3x30sec knee to 90 holds on box Blue Spruce: 19:03 pullups with box assist, 125lbs Jerks, and situps. Great job 6:30pm. Thanks coach Dan for all the encouragement! Reply Jay on December 6, 2016 at 7:57 pm 175#-205# bench 12:15 115# Reply Mick on December 6, 2016 at 8:18 pm Jumped in with 430pm crew. 215/L-sit, 8:08 rx Reply Casey on December 6, 2016 at 8:57 pm 125/130/135 bench, L-sit (2 sets on box, 1 set on parallettes) Blue Spruce- 16:12 RX Thank you Dan for pushing me to try this RX. My collarbone is not happy about it, but the rest of me is. Rowed with Curt after the wod, got in a solid 2009m! Great job on the challenge so far, everyone. Killin’ it!! Reply Curt on December 7, 2016 at 1:20 pm Bench: 155 across WOD: 14:50 @ 135. Waited until round 7 before figuring out that rebounding the jerks was the way to go. Thanks Dan! Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.