January 24, 2014

Friday 140124

5 Rounds for time of:

2 Rope climbs

25’ Handstand walk

10 Ring dips

25’ Handstand walk

or

5 Rounds for time of:

20 Pull-ups

25’ Overhead dumbbell lunge steps (Men 45 lb dumbbells, Women 30 lb dumbbells)

10 Bar dips

25’ Overhead dumbbell lunge steps (Men 45 lb dumbbells, Women 30 lb dumbbells)

Post WOD of choice and time to responses.

Ron (Deadlift)

Child care is canceled for tomorrow’s 9am class. We apologize for the inconvenience.

34 thoughts on “January 24, 2014”

  1. Bench 3×5 @ 185
    WOD 1 sub 45# walking lunge for HS walk
    21:59 w/ some sketchy lunges, still playing it safe with these movements.
    Good work Will, impressive HS walks.

  2. Strength: Bench Press – 5 sets of 5
    135/155/175/185/205
    WOD: did the second one
    20 Pull-ups (modified with jumping)
    25’ Overhead dumbbell lunge steps (45 lb dumbbells)
    10 Bar dips (modified with self assisted when failed regular)
    25’ Overhead dumbbell lunge steps (45 lb dumbbells)
    Time finished: 21:45

  3. 5 Rounds for time of:

    20 Pull-ups

    25’ Overhead dumbbell lunge steps Men 45 lb dumbbells

    10 Ring Dips MU into Rings

    25’ Overhead dumbbell lunge steps Men 45 lb dumbbells

    19:38… Will great job and to all that do WOD 1 RXD well done

    AT great to see you bud!

  4. 5 Rounds for time of:
    2 rope climbs
    25’ HS walks (fell a lot)
    10 ring dips
    Didn’t do the second HS walks back

    21:05

  5. Bench 5 x 5 @ 65# (lazy)

    5 rounds for time of:
    10 pull ups
    25′ OH DB walking lunges 15# DB’s
    10 push ups
    25′ OH DB walking lunges 15# DB’s

    18:44

    TGIF!! 😀

  6. Subbed 20 push-ups for ring dips (sore shoulders)

    Sorry everyone, especially Jim, for messing up your potential PR’s 🙂

    20:12

  7. Bench press 5 x 5 @ 195#

    WOD 5 rds
    20 pull ups
    25′ o/h waking lunges w/ 45#
    10 ring dips
    25′ o/h waking lunges w/ 45#

    21:40

  8. Bench Press:
    5@135
    5@155
    5@175
    5@195
    5@215

    Was diagnosed with “runners knee” so I am avoiding any unnecessary pressure on my knees for a while until it heals. Did a combination modified wod.

    WOD: 5 RFT
    20 pull-ups
    15 HSPU
    1 MU + 10 dips
    Time: 19:24
    Pull-ups unbroken
    Complete muscle failure at round 4. Failed MU x2. Dips unbroken once I got up there

  9. Row :30 on :30 off for 10 min – 1597 meters
    Wednesday ‘s WOD w/ kipping HSPU – 18:05
    Lucas, you may look into Voodoo Floss bands through Rogue. Myself and a few others at CFJ have had success with them. Just a suggestion.

  10. Bench Press
    5 x 135, 5 x 165, 5 x 185, 5 x 205, 3 x 215

    WOD 1 subbed 45# walking lunge for HS walk – 4 rounds
    19:52

  11. Bench press
    5 @ 135
    5 @ 155
    5 @ 165
    5 @ 185
    5 @ 185

    WOD 5 reps
    2 rope climbs
    45# lunges x 3 rounds 35# x 2 rounds
    10 ring dips
    21:14

  12. BP to 105
    Modified & combined to accommodate the cast
    5 x
    20 pull-ups
    25 m handstand walk
    10 hand release push-ups
    25 m handstand walk
    20:32
    Hand stand walks are interesting with a big ole cast!
    Happy to workout!

  13. Actually done on 1-25-14
    5 Rounds for time of:
    2 Rope climbs
    25′ Handstand walk
    10 Ring dips
    25′ Handstand walk
    All handstand walks and dips were unbroken.
    Time: 18:41

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