Thursday 120913
3 Rounds for time of:
3 Rope climbs
7 Wall climbs
15 Jumps over a bench
Post time to responses.
Thursday 120913
3 Rounds for time of:
3 Rope climbs
7 Wall climbs
15 Jumps over a bench
Post time to responses.
Back Squat:
5 x 10 @ 135-155-185-205-225
Did yesterday’s wod as rx’d – 16:00
5k run 31:15
Back squat 65×10, 85×10, 105×10, 125×10, 145×10
WOD rx’d 16:50. I HATED that workout! Lol
Back Squat:
5×10 135-155-175-185-205 (Breck, is that 20 rep challenge with or without a glass of epinephrine?)
Rx’d=13:15
Fast/tough wod.
Back Squat:
4 x 10 @ 135-155-185-225 (skipped the 5th round)
WOD Rx’d: 12:51
5 x 10 @ 135-155-175-185-195
w one MU in between sets
wod rx’d 12:09
Good Job Jessica.. could not hang with you this morning
Power Camp:
400 m run
run to 200m
high knees to 400m
butt kicks back to 200m
run in
Christina’s 30 sec call-outs
400 m run
2 rd of stations
500 m row
shoot throughs
parallel bar walks (subbed dips)
GHD sit-ups
800 m run
50 air squats
30 pull-ups
10:04
50 v-ups
55 flutter kicks
And this ends Christina’s Week-O-Running. I wonder what next week will hold….
Yesterday’s wod with 50lb oh lunge and 70lb KB 12:16
5 sets of 10 bench press 135,155,185,205,225
WOD rx’d
11:47
Great job 5am!! Thanks Andy!
Last call for BBQ!!!
If you want to reserve your share of this week’s delivery then I need your order by 5:00pm today. There might be extra available but no guarantees if you do not send me your order. I will be delivering on Monday morning to the gym.
Beef Brisket: $11/lb
Pulled Pork: $9/lb
Chicken Legs: $7/package (6 per package)
Smoked Bologna: $6/package
Sauce: $2/small, $7/large (hot or mild)
Please text/call me with your order at 918-527-4286.
Back Squats
10 ea @ 75-85-105-125-135
Wod
4 rounds
5 HSPU
10 right arm OHWL (#25DB)
10 left arm OHWL (#25DB)
15 KB Swings (#55)
14:52
WOD as Rx’d (w/ 19ft rope):
7:46
Nice job 9:30 crew!
WOD w 2 rope climbs to the top
7 wall climbs
15 one leg hop overs
Lots of resting!
16:30
Back squats up to 130#
(legs are worn out!)
WOD
w/3 half rope climbs, 5 wall climbs, and 10 jumps per round
14:24
Bench jumps are fun!
Wow, Paige!!!!
BS 10×185-205-215-225-135
wod w/ 20 squats instead of jumps
13:50
back squat up to 85 lbs – focused on form mostly it’s been several months since I’ve done back squats
My plan was to scale the WOD to 1 rope climb per round. I did it the first round. The last 2 rounds my arms were so worn out I only made it up half way.
15:04
Back squat
10 @ 115
10 @ 145
10 @ 175
10 @ 205
10 @ 250
Powercamp: Same as Carly’ta!!! 🙂
wod rx’d (15ft rope)
14:18
Back Squat 10@180
WOD
1 rope climb (no legs)
7 wall climbs
15 box jumps step off other side (24)
11:47
Wednesday 120912
4 Rounds for time of:
5 Weighted pull-ups (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Right arm overhead walking lunge steps (Men 45 lb dumbbell, Women 25 lb dumbbell)
10 Left arm overhead walking lunge steps
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9:35 rx.d
BS 5×10 135-165-185-235-275
WOD as Rx’d 12:??
Paige that time is silly!
Hang & pw snatch/snatch grip push press for strength
5 rds- 5 hang snatch, 5 hang clean, 5 push press w/35# DB
= 3:08
WOD rxd on 19ft rope
= 11:48
Smokin time Paige
Crossfit Springfield: Fight Gone Bad
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