Friday 140711
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Compare to November 20, 2013.
Friday 140711
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Compare to November 20, 2013.
Happy birthday to the most beautiful woman in the world. I love you.
Warm-up: 10 min
Even- wall squats
Odd: push-ups : 20 per minute
*
Strength: 10 minutes
Every 30 seconds, 1 round of the Bear Complex
Did as rx’d using 135#
*
WOD as rx’d
Completed 5 full rounds
Pull-ups: 10/12/12/15/17= 66 total
Push up challenge of 20 on the odd mins completed
Bear complex every 30 sec for 10 mins
115lbs completed
WOD 6 rounds and 100 pull ups. (Pr).
Strength bear complex 65# 1 every min / 10mins
WOD
7 rds strong
Pull ups 11/10/10/10/10/10/10 total 71 (used lightest band and got my kip down!!! Made it so much smoother / easier)
Bear Strength
95# working through some soreness,
Good work Henry and Evan on 135#!
WOD Rx
6 rounds, 98 (PR by 6)
Good pic Sarah! Looking so strong!
Bear Strength
135# 1 complex every 30 seconds
WOD Rx
6 rounds, 90
Bear strength w/55# every minute
WOD Rx 5 rounds 45 pull ups
TGIF! 😀
Wod as rx’d – 6 rds, 110 pullups
10 rds
7 pull-ups – 5 hspu
10 rds
3 burpees, 5 FS @135, 15 sit-ups
22:20
Happy Birthday Sarah! Great picture!!!
20 min AMRAP of:
400m walk
1 round of Cindy
= 3 or 4 rounds + 300m…..didn’t mark my rounds so I lost track
Swod w 135 rxd
Wod five rounds and 64 pull-ups
Looking great Sara! Happy Birthday!!
Bear Complex – 95# every 30 sec. / 10mins – completed
Wod rx’d – 5 rounds & 81 pull-ups
Bear complex – 105 lbs every 30 seconds for 10 minutes
WOD as RX’d = 6 rounds, 97 pullups
Warm up EMOM
Even min – 5 wall squats (got about 1-2 inches away from wall with little angle on feet, some arm bend but not much)
Odd min – 20 push up challenge completed.
Strength – 115# Bear complex every 30 sec for 10 min
WOD as Rx
5 rounds with 63 pull ups
17-15-10-11-10
Hands were sweating so had I thought I was gonna fall from the bar several times.
Bear complex every 30 secs for 10 min @135#
WOD – 6 rds
15/15/15/15/15/10 = 85 (too slow on last run, ran out of time)
5K row 19:39
5 minutes rest
5K row 20:23
I think it was about 110 degrees in my garage. I don’t think I’ll do that again.
Happy Birthday, Sarah!
Happy Birthday Sarah! Love the picture!
Did yesterday’s WOD
Shoulder press – 10 sets of 5– 1st 2 sets w/55#, last 8 w/45#
800M run 5:19
21-15-9
Wall balls, box jump and KB swings
10# WB to 9′ target, 20# box jumps (did all jumps and stepped down),25# KB
10:29
Flat Irons CrossFit in Boulder, CO
21-15-9
BURPEES
Box jumps
KB swings 35#
7:26
Then
30 sec on 30 sec off 30m shuttle runs x 4 = 25 1/2 reps
Then
death by pistols through 8 rounds
Loving the altitude and sucking air!
Awe..thanks guys!
Happy Bithday to Cindy and Jordan as well..
Strength as rx 115#
WOD
105 reps
Bear 1 rd every 30s for 10 min@155
wod
15-15-15-15-15=75PLU
Warm up: 100 push ups complete
Strength: completed 135#
Wod with max set Muscle ups 5-8-7-7-7 34 total
Good work Lucas
Happy birthday sarah! Lookin good lady!
Bear with 75# 1 every 30 sec 10 min completed
Wod RX 96 pu 4 400 m run plus 200m
Not a PR wanted 100 today.. I got hot
Warm up: 100 push-ups
Strength: 1 round of bear complex every 30 seconds @ 115
WOD w/ muscle ups
7-8-8-8-8
39 total
Thanks Tanner, same to you
SO HOT today. Definetly not used to the heat down here yet.