Monday 140414
3 Rounds for max reps of:
3 Minutes to complete:
Row (Men 500 meters, Women 400 meters)
Max rep back squats with remaining time (Men bodyweight, Women .68 x bodyweight)
Rest 3 minutes
then
3 Rounds for max reps of:
90 Seconds max rep hip extensions
90 Seconds max rep GHD sit-ups
Rest 3 minutes
Athletes choice of WOD to start with.
Post results for both WOD’s to responses.
They must have just started out because there are way too many smiles in this pic!!
WOD 1 –
Back Ext: 35-56-50 = 141
GHD Sit Up – 28-26-22 = 76
WOD 2 –
Back Squat @165: 9-10-9 = 28
First time back squat in over 3 months and it felt like it.
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SPARTAN CHALLENGE REMINDER:
TOMORROW is the last day to receive a free Under Armour t-shirt with your registration. So if you’ve been thinking about competing be sure to get registered and don’t miss out on the free gear!
WOD 1 (195# from the ground)
11-10-7
WOD 2
Back ext.- 25, 30, 35
GHD sit ups- 20, 22, 27
WOD 1:
Back Ext: 50-50-50 = 150
GHD sit ups: 26-26-25 = 77
WOD 2:
Back Squats @ 85: 10-11-15 = 36
Tough morning!!
WOD 1 as rx’d with 125=24 reps. missed my back on the third round
10, 9, 5
WOD 2 as rx’d=170
hip extension=30, 35, 40
GHD= 25, 25, 15
Wod #1 @ 185# from ground:
12-10-9 = 31
Wod #2
Back Ext 30,30,30=90
GHD 15,15,15=45
WOD 1: 195# from rack
9 – 9 – 9 = 27
WOD 2
Hip Extension: 30, 35, 35 = 100
GHD Sit-ups: 25, 20, 25 = 70
WOD #1:
Row: 1st (1:38); 2nd (1:42); 3rd (1:46)
Back squats (*can’t clean yet my body weight so did back squats from rack):
used my body weight of 265 lbs. 1st (14 reps); 2nd (12 reps); 3rd (11 reps)
Total back squat reps: 37 reps
*
WOD #2:
GHD hip extensions: 1st (40); 2nd (40); 3rd (40). Total reps – 120
GHD sit-ups: 1st (20); 2nd (20); 3rd (20). Total reps – 60
After both WODs did 265# for 1 more set of 12 reps.
37/5’7″/175
WOD#1
Row/Back Squat @ 185#
1:44.3/17
1:44.6/17
1:45.6/17
Total squats=51
WOD#2
Hip Extensions/GHD Sit-ups
30/23
40/23
35/25
Hip Extensions=105
GHD Sit-ups=71
WOD 1 row/back squats
16-17-17=50
WOD 2 hip extension/GHD sit up
31/22
40/21
40/20
Total=111/63
WOD #1 – row/back squats from the rack = 12-13-13 = 38
WOD #2 – walking lunges/kb swings = 39/25-36/26-41/26=177
BE 105
Hip E 65, not all the way back
Total 170
400 m row
Back squats as Rx’d 7, 8, 10 total 25
Anyone else thinking rowing first is a way better option??
WOD 1 95# = 48 back squats
WOD 2
113 GHD hip extensions
105 GHD sit ups
Row+squats: 9-12-13 = 34 total
GHD: 40-39-36 | Extensions: 29-15-13 = 172
Congratulations on the regionals invitation, Breck!! So proud of you, you’re incredible!
Now we gotta pull for Linda this week!
WOD 1 @ 170 (BW)
10-7-7 = 24
WOD 2
Back ext. – 33, 38, 36
GHD sit ups – 17, 22, 20
Total = 166
WOD 1
Rowing and back squats @ 90#
BS 17-14-12
WOD 2
Back ext-38-38-38=114
GHD Sit ups-20-20-19=59
Killer workout today
WOD 2:
Back Ext: 40,40,40 = 120
GHD Sit-ups: 25,27,26 = 78
Total = 198
WOD 1: (from ground) BS @ 95# (scaled up 3 lbs, ha)
10,11,12 = 33
I would recommend doing the Row/BS first.
Strength: Back Squat 10×3 @ 200
Missing Saturday so did the WOD today (regretting that decision now):
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of alternating one arm dumbbell snatches (50#)
2 minutes of double-unders
2 minutes of alternating one arm dumbbell snatches
3 minutes of double-unders
3 minutes of alternating one arm dumbbell snatches
Rest 3 minutes, then
In front of a clock set for 12 minutes:
Row for max calories
Rest 3 minutes, then
In front of a clock set for 12 minutes:
1 minute of burpees
1 minute of squat cleans (135#)
2 minutes of burpees
2 minutes of squat cleans
3 minutes of burpees
3 minutes of squat cleans
DU’s: 99-117-160=376
Snatch: 13-25-40=78
Row: 178cal (2840m)
Burpees: 16-24-32=72
Sq. Clean: 5-9-12=26
Total reps: 760
Row was completely miserable.
wod 1 w/ 175#
11-9-8=28
wod 2 (+leg curls on the first few extensions)
36-20
8,8-20
5,20-22
Crossfit rubicon
Strength strict shoulder press sets of 5
95#
115#
135#
175#
195#
WOD 400m farmers carry. 2 110lb jugs
4:15
They said “you all don’t mess around as crossfit jenks” haha
WOD 1:
Back extensions 41-41-50 total 132
GHD SUs 26-25-21 total 72
WOD 2:
95# from ground
10-9-10
29 total
WOD 2
Back ext.- 43, 43, 38
GHD sit ups- 28, 23, 20
WOD 1
195# from the ground
0 failed twice, 4, 6.
Tough WOD
I’ll remember to do the row first next time
WOD 1 from rack 165#
30 reps
WOD 2
hip ext: 38×3
Sit ups 23,24,21
Total 212
WOD 1
3 rounds of 500m row
Back Squat from rack at 165# 8-7-7=23
3 min rest between each round
WOD 2
3 rounds
90 min hip extension 30-35-30=95
90 min GHD Sit ups 30-25-20=75
Total reps 193
Good job Ron.
Sorry make that 192. Total back squats = 22
M/48/180
GHD Hip extensions 36,36,36
GHD sit ups 25,23,20
Total 176
Back squats @ 155#
6,8,10
Total 24
Total reps 200
WOD 1
21-17-15
WOD 2
16-20-26
20-22-20
Did WOD 2 1st
Hip Extension: 50,45,50=145
GHD Sit-ups: 25,23,24=72
WOD 1: Row:1:48, 1:46, 1:46
175# from rack (ideal body weight)
8,8,7
WOD#2
Row/Back Squat @ 185#
1:49/7
1:50/7
1:45/7
Total squats=21
WOD#1
Hip Extensions/GHD Sit-ups
42/24
42/22
42/22
Hip Extensions=126
GHD Sit-ups=68
Hip extensions 37-43-46
Ghg sit ups hands to floor and to toes 19-20-20
Row 400 m 1:45/1:45/1:41
Back squat 95# 10-10-11