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.
Child care is canceled for tomorrow’s 9am class. We apologize for the inconvenience.
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.
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
Bench 4×5 @ 185#
WOD No. 1 as rx’d – 17:40 (fell on my head a couple of times)
Thanks TS!
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!
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
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!! 😀
BP 5 x 5 up to 145# (PR)
WOD (2 rope climbs, 25′ OH DB lunges, 10 bar dips per round for 5 rounds)
18:14
Good work Will.
Modified the whole thing. TGIF!
21:??
5 Rounds for time
As rx’d
2 rope climbs
25’ HS walks
10 ring dips
25′ HS walks
20:33
Hand stand walk 12′ pr
Very impressive work this morning Will!!
Wod 2 with ring dips
16:59
WOD #1 rx’d
17:49
Shoulders/arms are officially shot from this week
Bench press up to 105#
WOD 2 w/10 pullups per round – 4 rounds – 19:45
Bench press – up to 105#
Wod 2 – did about 3 rounds or so????
Subbed 20 push-ups for ring dips (sore shoulders)
Sorry everyone, especially Jim, for messing up your potential PR’s 🙂
20:12
Bench press up to 95
Wod 2 with 20’s 25:15
Nice butterfly’s Laura!!
Looking good Ron!
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
* walking lunges…not sure what a “waking lunge” is although at 6am that’s kind of what it was.
Turkey Mountain Yellow Trail
~47 min
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
Front squats = 10 x 3 x 215 lbs (86%)
WOD = participated
WOD #1 w/ 30# DB Overhead Lunge Steps = 18:40
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.
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
TS – those things look great I’m gonna give it a try. Thanks a lot
Strength Bench press
245 x 3
245 x 3
245 x 3
245 x 3
265 x 3
WOD #1 w/ 45# DB Overhead Lunge Steps = 20:51
oops bench press was sets of 5* my mistake
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
Strength practiced snatch with 65#
WOD #1 with half rope climbs 13:41
WOD 1 with 3 MU in place of rope climbs=17:30
WOD #1 rx’d
24:32
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!
Omg shan!!!!!! I am not worthy!
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