• Fri 10AUG 2018
    21 Comments
    Captain Insano
    Zach

    Captain Insano

    Strength

    Deadlift

    Build to a heavy set of 10 reps.

     

    WOD

    Captain Insano

    3 Rounds
    20 Deadlifts (155/105)
    15/10 Calorie Row or Bike
    20 Hang Dumbbell Reverse Lunges (50’s/35’s)
    200m Run

     

    Extra

    Bar Muscle-Ups

    *practice

21Comments
  • Posted by Dave Frise on August 10, 2018 at 12:49 pm

    Prep 4 X 10 reps deadlift worked to 205#
    WOD: 15:04 scaled DB lunges to 40#
    Sucking wind hard this AM 💨

    Reply
  • Posted by Channy on August 10, 2018 at 1:03 pm

    Strength: Deadlifts | built to 135#

    WOD: Captain Insano | 12:54 RX

    Extra: ☑️

    Reply
  • Posted by Shank on August 10, 2018 at 1:24 pm

    Strength DL worked up to 135
    WOD 12:01 RX
    Had Samantha pushing me on the runs today 😊

    Reply
  • Posted by Cody Jorgensen on August 10, 2018 at 1:31 pm

    11:28 @ 135
    I should have scaled the lunges and not the deadlift.

    Reply
  • Posted by Sean Greene on August 10, 2018 at 1:35 pm

    13:02 using 135# DLs and 35# lunges

    Strength – DLs to 225# for set of 10

    Reply
  • Posted by Troy on August 10, 2018 at 2:45 pm

    Wod – 12:something rx

    Reply
    • Posted by Troy on August 10, 2018 at 2:45 pm
      in reply to Troy

      Bike 🚲. Ouch

      Reply
      • Posted by Cody Jorgensen on August 10, 2018 at 3:52 pm
        in reply to Troy

        I didn’t mind the bike this morning, could we be getting used to them? But I certainly can’t go hard on them or I die

        Reply
  • Posted by Jamie M on August 10, 2018 at 4:45 pm

    Strength up to 205 I believe

    WOD – 12:45
    Used Rx on DL (155#), 35# DB.

    Reply
  • Posted by Denis on August 10, 2018 at 5:28 pm

    Wod – 11:05rx

    Another fun week at MCF!

    Reply
  • Posted by Linzie on August 10, 2018 at 7:19 pm

    WOD
    12:16
    85# deadlifts
    20# dumbbell

    Reply
  • Posted by Clayton.powers on August 10, 2018 at 7:24 pm

    Strength: built up to 225#
    WOD: 11:10 Rx.

    Nice race with Denis and rod

    Reply
  • Posted by Nicole C on August 10, 2018 at 8:55 pm

    WOD – 11:37 Rx

    Reply
  • Posted by Sophie Goguen on August 10, 2018 at 9:41 pm

    Strength: build up to #115 x 10 reps

    WOD: 9:58 Rx

    Thanks for the advice Coach Ash 🙂

    Reply
  • Posted by Marty on August 10, 2018 at 10:43 pm

    Strength – worked up to 185lbs

    WOD
    3 Rounds
    20 Deadlifts (155)
    15 Bike
    20 Hang Dumbbell Reverse Lunges (50’s)
    200m Run

    Time – 11:04rx

    Reply
  • Posted by Lora on August 11, 2018 at 1:50 am

    Strength: Dead lifts x 10
    135-185-225#
    with the magnificent Yvette

    WOD "Captain Insano"
    Time = 9:49 Rx

    Those reverse dumbbell lunges tho
    (my butt already hurts!)

    Reply
  • Posted by Chantal LeBlanc on August 11, 2018 at 2:20 am

    WoD – 10:53rx

    Reply

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