April 26, 2011

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!

31 thoughts on “April 26, 2011”

  1. 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!

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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)

  7. 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

  8. 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!

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