Tuesday 110426
21-15 & 9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 30, 2010.
Our next Power Camp will start next Monday May 2nd. Please email Christina at cmmerlo@gmail.com if you would like to sign up. We will also be offering a 6 am Power Camp if we have enough interested athletes, so sign up early to reserve your spot!
WOD: 21-15-9
Box Jumps: 24″
KB swings: 45#
SDHP: 95# first rnd + ten 2nd rnd, used 75# on the rest.
9:15
Good job 5 a.m. crew!
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
135-135-145-165-175-185-195
WOD as Rx’d:
6:55
WOD w 55#
8:04
Overslept 1.5 hours. 🙁
WOD as Rx’d: 7:59
WOD as rx 10:20, sdhp killed me. Great time heidi
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
85-95-105-115-125-135-145(didn’t lock out my push press)
WOD as Rx’d:
4:25
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
95-135-155-165-175-180-180 (still dealing with shoulder issues for anything overhead. starting first of six sessions of physical therapy this week..yeah for me!)
WOD as Rc’d
7:52
WOD as Rx’d
7:52
WOD as Rx’d = 8:39
PC,PP,PJ,SJ
135,155,175,185,205,225,235(f)
WOD
4:54
PC, PP, PJ, SJ max 155
WOD = 5:40 as rx
1 rep sequence of Power Clean, Push Press, Push Jerk, Split Jerk x 7:
135-175-205-225-235-245-250
WOD
As Rx’d
Time: 4:25
WOD as Rx’d
5:13
WOD: 8:44? (30# KB and 52#SDHP)
1 rep sequence of Power Clean, Push Press, Push Jerk, Split Jerk x 6:
42-52-62-72-82 (PR on all) 92 (PR on Clean, Failed on Push Press)
As rxd 9:36
WOD as rx’d 6:12
squat clean-PP-PJ-SJ
135-145-155-165-175-185-195
wod
8:38
PC, PP, PJ, SJ max: 195
WOD as rx’d 8:42
1 rep of Power Clean, Push Press, Push Jerk, Split Jerk x 7:
95-105-115-125-135-145-155
WOD 7:17 Rx’d
That was a squat clean instead of power clean
clean pp,pj,sj 135,135,155,165,175,185,195
wod 6:01
5k
25:08
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
65-75-85-90-95-100-105
WOD as Rx’d:
7:22
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
100-100-105-110-115-120-125
WOD as rx’d: 6:08
1 rep sequence of Squat Clean, Push Press, Push Jerk, Split Jerk x 7:
85-95-105-115-125-135-145
WOD as Rx’d:
4:24
WOD as Rx’d
6:33
At Hotel in Stillwater:
55 walking lunges w/15# DB’s (The 20 set was missing)
100 sit ups
50 DB thrusters w/15# DB’s
30 DB Swings (with 25# DB)
20 minutes in the Hot Tub
(I was thankful I was the only one in the little gym)
I am going to try to attend a CF class at Crossfit Stillwater tomorrow.
Be back at CFJ Thur or Friday. I am sad I missed this work out today..it is everything I like to do!
WOD as Rx’d = 4:45
SC, PP, PJ, SJ = 135,155,185,195,205,225,235(f)
WOD 7:41
SC,PP,PJ, SJ = 65/75/85/95
Clean, pp, pj, sj: 135-145-155-155-165-165-175
WOD as RX’d: 7:21