Wednesday 140212
3 Rounds for time of:
10 Squat clean & jerk (Men 155 lbs, Women 105 lbs)
500 Meter row
Post time to responses.
Compare to January 16, 2013.
Wednesday 140212
3 Rounds for time of:
10 Squat clean & jerk (Men 155 lbs, Women 105 lbs)
500 Meter row
Post time to responses.
Compare to January 16, 2013.
12:32
Push Jerk up to 2@185
WOD w/ 10 push jerks @ 155# & 10 wall balls @ 30#
– 13:16
Good work today Jeremy.
14:21
Warm-up:
Even- 100m row
Odd- 3 sets of Bear complex
Strength: Thrusters
5 sets of 2 (95/95/155/175/195)
WOD: as rx’d – 11:43
Thanks Tyler!
Thrusters (from the ground)
2 @ 135
2 @ 185
2 @ 205
2 @ 225
2 @ 235
WOD
As Rx’d
Time: 10:34
WOD w/75# = 14:55
Thrusters from the ground 2 ea @ 55-65-75-85-95
Thrusters up to 95#
WOD with 75#
15:21
Thrusters up to 155#
Wod as rx’d
17:24
Thrusters
2 x 95#
2 x 115#
2 x 135#
2 x 155#
2 x 185# (PR, in November I couldn’t even get one)
WOD Rx’d
16:34
28/30 C+J were thrusters
Great job 5am’ers! Thought my time was decent until I saw all of yours. Back to the drawing board I guess…
2 Thrusters up to 105#
WOD as Rx’d = 13:47
Strength: Thrusters 2 x 5
55-65-70-75-85
WOD 13:01
w/70# and 400m runs
good watch! Danny Broflex Bro-Reps
http://media.crossfit.com/awset/CrossFit_BroFlex_Ep6_52f97621db8a9_SD.mp4
hilarious
Thrusters from the ground
2 @ 115
2 @ 135
2 @ 145
2 @ 155
2 @ 175
WOD as Rx’d 14:59
Thrusters up to 105
WOD as Rx’d
12:55
Wod as Rx’d = 13:17
Good Work Jeremy! Nice as Rx’d.
Good work this am Jeremy
Thrusters x2
135,135,155,175,190
Wod rxd
10:47
Strength: 2 x 6
65, 65, 75,75, 85, 95
Wod: with 75# 13:03
Thrusters up to 135# x 2
WOD rx’d: 12:23
Strength Thrusters
95(2)-115(2)-135(2)-145(2)-155(1-failed 2nd thruster)
WOD at 115#
13:43
I like the video Max. “But bro, you’ve gotta give me that rep.”
Good job Dave on finishing strong and Stone for finishing fast.
Thrusters x 2 up to 175#
Wod with 135# – 14:14
Thruster up to 125# x 2
Wod – only 1 round rx (dang, lat. muscle)
Thrusters (from the ground)
2 x 95, 135, 155, 165, 185 (pr for 2x)
WOD as rx’d
17:15
Thanks, Paul, for pushing me at the end – I would have been way slower without you telling me to pick the bar up.
Thanks BP & Stone. You long time CrossFitters along with Breck are a great motivation to keep pushing through and continue to get better while having a great time encouraging and motivating each other.
WOD
10 power snatch (115#) subbed for squat clean and jerk
Time: 11:45
WOD.
But with no overhead portion (shoulder)
With RX’d weight – 155#
14:39
Thruster
135
165
185
205
Hammy a little tender didn’t do last set
WOD Rx
12:05
Thrusters
2×135-165-185-205-225 (thruster-jerked the first one)
wod
14:59
WOD w/120#
13:06
Thrusters up to 105 failed 115
WOD with 85# 15:13
used 155# didnt finish by 15 min
Second visit.
Warm up
3 rounds of
10 squats
10 GDH sit ups
10 Back Extensions
10 Push ups
5 Pull ups
Strength – Power Cleans
5 @ 95
Ever minute for 4 minutes 3 @ 135
Ever minute for 4 minutes 3 @ 155
Ever minute for 10 minutes 1 @ 165
Ever minute for 4 minutes 5 @ 115
Need to get strong on these lifts.
Did not do a WOD afterwards.
WOD: 15:10
Boot camp w/Missy, Lisa, Stephanie and Kelly(glad you joint us today Kelly…hope to see you next Wednesday)
Warm up: 2 minutes single jump ropes
Tabata: 20 secs on 10 secs rest for 8 rds ea skill:
Jumping Jacks
Box Steps
Squats
AMRAP 10 Minutes:
10 KB Swings
30 Mountain Climbers
30 air squats
3 rds:
10 Wall balls
Carry ball to box jump and do 20 box steps holding ball
5 pull ups on ropes (from floor)
3 rounds ( 1 minute each)
Abmat sit ups
Lunges
Push ups
Jump rope (last round jump backward)
1 minute bent over rows with dumbbells
1 minute step up on box (raise leg-5 times on ea leg)
1 minute mason twists with dumbbell
1 minute plank hold
Hang on pull up bar—last one holding picks a skill and all do 30
Missy won and picked Frankenstein walk
Great job girls..all had a good sweat!
Hotel workout again
1.5 mile warm up
50 push-ups
50 squats
40 push-ups
40 squats
30 push-ups
30 squats
20 push-ups
20 squats
10 push ups
10 squats
Directly followed by
7 minutes of burpees
77 (weak)
Henry you must of stayed at a holiday inn express with that performance
Thrusters (from the ground)
2 @ 85
2 @ 105
2 @ 115
2 @ 125
2 @ 135
WOD w power clean/jerk @105#
14:32
Strength up to 105#
WOD w 85# (should’ve done 95#)
12:01(?)
Correction 125#
Thrusters (from the ground)
2 @ 85
2 @ 105
2 @ 115
2 @ 125
2 @ 135
WOD as Rx’d
12:39