Wednesday 100113
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=13 Total Burpees=91
The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
as rx’d 14:40 wod#2 14 cleans.. that is how many times i had to clean it to do my jerks…not good!
Congrats Angie on going as rx’d
Official warm-up x 1 and 400m treadmill run
L-Sit holds = 10 sec hold, 10 second rest, 10 second hold, 10 second rest for 3 minutes
Man these were tough need to practice more.
10 one legged squats each leg I had to use hand hold for assistance) now I know why I always pick CINDY and not MARY. Definitely need to work these as I could only get 2 on my right leg unassisted. Lots of work needed here to be well rounded
Shoulder press (used dumbbells to change it up today)
Warm-up sets = 30lb DBs x15, 40lb DBs x9
Work-sets = 45lb DBs x7, 45lb DBs x6
WOD
3 rounds for time of:
20 kettlebell swings (70lbs male)
15 box jumps
10 push jerks (155lbs male)
5 push ups
as RXd TIME = 10:32
Train Hard, Train Smart, Train to Survive! OkieDB Out
13 Burpees
Shoulder Presses: 5 @ 57, 3 @ 67, 2@72, attempted 5×3 @ 72, failed on 5th rep every time.
WOD, as Rx’d
Thanks Andy!
I’m so wiped out from the WOD, I forgot to post my time. 🙂 16:17
13 Burpees
WOD
3 rounds for time of:
20 kettlebell swings (used 55#)
15 box jumps
10 push jerks (used 135#)
5 push ups
= 10:29
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
As Rx’d
Everything unbroken
Time: 6:25
13 Burpees
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
As Rx’d
Time: 10:56
13 Burpees
M/205/31
3 rounds for time of:
20 kettlebell swings (70lbs male)
15 box jumps
10 push jerks (155lbs male)
5 push ups
= 8:01
13 burpees
55 lb KB Swing
135 lb Push Jerk
9:48
135 lb push jerk
70 lb (2 pood) KB for 1 1/2 rounds
55 lb (1.5 pood) KB for last 1 1/2 rounds
I just like saying “pood.”
=13:40
shoulder press 3 x 5 x 130 (PR)
13 Burpees
3 rounds for time of:
20 kettlebell swings (used 55#)
15 box jumps
10 push jerks (used 115#)
5 push ups
As Modified= 10:07
13 burpees
13 burpees
Loren, Breck, and Paige very impressive. That is smoking fast.
3 Rounds for time of:
20 Kettlebell swings w/30lbs
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks w/65lbs
5 Push ups
Time: 11:02
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups (forgot the pushups on the 2nd round so did 10 at the end. UGH)
rx’d 14:46
as rx’d 13:19
Crossfit St Louis
Push press
125×3 135×3 155×1 185×1 195×1 wussed out on 205.
WOD:
7 rounds
DB Burpee Squat Clean Thuster (Rx was 35lbs I used 40lbs)
5 Pullups
5 Ball Slams 15lbs
9:47
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
As rx’d: 10:04
That was my first time to do 95lb push jerks. I totally see the need for the “dip, drive, dip.”
3 Rounds for time of:
20 Kettlebell swings (Men 70 lbs, Women 45 lbs)
15 Box jumps (Men 24″ box, Women 20″ box)
10 Push jerks (Men 155 lbs, Women 95 lbs)
5 Push ups
As rx’d: 9:38
Thanks for the coaching Tim! First time with 95lbs as well and it was definitely rough for me!
WOD
3 rounds for time of:
20 kettlebell swings (used 55#)
15 box jumps
10 push jerks (used 135#)
5 push ups
= 12:23
and Burpees!
13 burpees
2 km row 8:09 (PR)
Modified…but I got to use both arms!
3 rounds:
20 KB swings (30lb)
15 Box Jump (subbed up to 24″)
10 Push jerk (35 lb bar)
5 Push ups
Time:
6:06
Defintely could have gone heavier on the swings, but I don’t want to rush it. Overhead is going to take some time. It felt super light, but my shoulder doesn’t feel too stable yet. Slowly but surely!
WOD: 10:08 used R arm only, well except for pushup’s, and 13 burpees
rx’d
16:15
Push jerks killed me
14 burpees
oops that was supposed to be for the 14th…