Wednesday 140827
As many reps as possible in 3 minutes of:
Deadlift (225#, 155#)
rest 2 minutes
As many reps as possible in 7 minutes of:
Burpees
rest 3 minutes
As many reps as possible in 10 minutes of:
1 Mile run
Max rep power snatch with remaining time (75#, 55#)
Post total reps to responses.
Strength of 3-3-3-3-3 deadlifts up to 345lbs
Wod prescribed
Deadlifts=50
Burpees=80
Power snatch=0
Total 130 reps
Deadlift: 5×3
185-225-275-315-345
All WODs As Rx’d
WOD 1 – 40 DL
WOD 2 – 117 burpees
WOD 3 – 30 Snatches (7:14 mile)
Total reps: 187
5×3 DL
To 285#
WOD as Rx
30 DL
74 burpees
20 power snatch
124 total
Strength: deadlift: 5 sets of 3
225/275/325/365/385
*
WODs as rx’d
Deadlift- 51 reps
Burpees- 66
Power snatches- 0 reps (finished 1200 meters @ 10 minutes and completed mile @ 13:14.)
Total reps: 117
Deadlifts 5 x 3 @ 85-115-145-175-205
Fun lifting with you this morning, Shannon & Jennifer.
Great job on your PR Jen!
WOD 1 – Deadlifts = 39 reps, Rx
WOD 2 – sub: 7 min 10 back ext/10 GHD sit ups = 90 reps
WOD 3 – subbed row for run = 15 power snatch, Rx weight
Total reps: 144
Deadlift: 5×3
185-245-295-345-375
All WODs As Rx’d
WOD 1 – 40 DL
WOD 2 – 82 burpees
WOD 3 – 33 Snatches (6:51 mile)
Total reps: 155
Nice work on the burpees Lucas
All WODs As Rx’d
WOD 1 – 43 DL
WOD 2 – 74 burpees
WOD 3 – 12 Snatches
Total reps: 129
Deadlift
3 x 185, 245, 295, 345, 375 (pr for 3)
WODs as rx’d
WOD 1 – 42 DL
WOD 2 – 71 Burpees
WOD 3 – 12 Snatches
Total reps: 125
Wod:35 DL @225
71 burpees
15 75# snatches
121 total
DL 5×3
115-125-135-150-165 (pr x 3)
WOD
DL 135#-25
Burpees-75
Mile- 10 minutes even..would have been 9:50ish but I stopped to catch my breath. Brandy I love working out with you, you push me, great pace on the run!! Good job girl.
Lookin good Royce Carter
Love the socks Royce!
Strength up to 215#
25 deadlifts with 155#
76 burpees
800m run and 800m row. Finished at about 10:30 then did 2 sets of 10 touch and go power snatches with 55# after clock stopped.
Deadlifts 3ea @
145-175-195-215-225
WODs as Rx’d
1) 55 DL’s
2) 84 Burpees
3) 20 Power Snatches
Great job, nooners! That mile was TOUGH!
Dead lifts up to 215#x3
WOD 1 rx – 36
WOD 2 rx – 76
WOD 3 – ran an 800, waited 4 mins, then snatches – 15
Total – 127
⭐️⭐️SUPERSTAR!⭐️⭐️ (not)
Don’t usually do dl’s but did up to #255
Wod 1: 30 just made sure form was good
Wod 2: 101
Wod 3: finished mile then Breck tried to tell me to do snatches and I just laid down. Only did 4 cause he used reverse psychology on me and said yea don’t do the snatches. That guy can’t boss me around I will rebel.
Total: 135
Deadlifts 3@ 165/225/275/295/315
WOD as RX’d:
42 deadlifts
87 burpees
1 mile run – 7:53
16 snatches
Total: 145
Deadlifts 3ea – up to 215#
WODs as Rx’d
42 Deadlifts
84 Burpees
4 Power Snatches (walked to much on the mile run)
CrossFit Richardson
21-18-15-12-9-6-3
Wallballs
Push ups
Did knee pu and 10#
9:06
Deadlift 3*5 up to 165
Wod:
22 DL @ 155
87 burpees
6:54 mile then died on power snatch: 15
Strength DL * 3
155-205-315-385-425 (pr by 40)
WOD Rx
46 dl
71 burp
5 snatch 9:40 miles
122 total
Strength WOD
140-205-205-225-240
WOD rx
23 deadlifts
76 burpees
7:05 mile
7 snatches
DL up to 205#. Felt pretty easy!
WOD as rx’d:
DL: 42
BURPEES: 90
Mile: 7:41 PS: 22
Total: 154
Loved this workout, but it was hot at 5am…way to go everyone who works out in the heat of the day!
DL to 335#
Wod:
DL 40 reps
burps 42 reps
1000m row/snatch: 21 reps
103 reps
Garage modified version of today’s wod –
3 mins sumo high pull w 50# KB – 70
7 mins burpees – 103
2 k row 7:56 then 41 air squats in 10 min cap
WOD
Deadlifts rx’d for women @ 155#=90 reps
Burpees=101 reps
Mile=7:44
Power snatch @ 75#=32 reps
Total=223
All WODs As Rx’d
WOD 1 – 40 DL
WOD 2 – 82 burpees
WOD 3 – 12 Snatches
Total reps: 134
DL 3×245-315-365-395-415
wod
41DL
61 burpees
0 snatches
Snatch Grip DL 5 sets of 3
145-165-185-195-205
33 DL @155# in 3 min
43 burpees in 7 min
360m left out of 2000m in 10 min (rowed first 1000m with reverse grip/palms up…it sucked)
Strength WOD
185-215-245-275-305
WOD rx
30 deadlifts
63 burpees
8:30ish mile
17 snatches
STR: DL max at 315 PR
WOD: 20 Deadlifts @ 225
38 burpees
1/2 mile run
0 Power Snatches
223?? Really Berry?? Oh I’m Breck and I can barely move my back it hurts so bad…oh did I just put up a 223?? Showboat!!!
I just talked to Dave Dunham, you know the nicest guy in the world. Yea well we could come up with only 3 reasons to really like you anymore:
1. You own the gym
2. Your obvious talent with a camera
3. Your Dennis and Linda Berry’s son
See ya Friday!!!
#3. You’re*
Touche Samantha….touche!!
Congrats to Lucas, Dupler, Jason and Breck for getting triple digit double unders!!!
(and **90** is not shabby either Shannon!)
Dupler!!! you are too funny!
Nice pic Royce..I agree w/Karin…nice socks!
25 deadlifts
53 burpees
13 snatches
91 reps
All WODs As Rx’d:
WOD 1 – 50 DL
WOD 2 – 88 burpees
WOD 3 – 23 Snatches
Total reps: 161
Dupler -I guess it really is over between you and Royce…. Not even a ” looking good Royce, or nice socks”… Nothin
Lol Cindi!
Deadlifts 3×5 up to 205#
WODs as Rx’d
43 Deadlifts
80 Burpees
0 Snatches
That run was BRUTAL! Longest mile of my life, maybe it’s bc I’m out of shape or maybe it was the 7mins of HELL before it… Ouch ouch ouch! Great workin out with you Ali!
Boot camp w/Missy, Kristi and Joan (and Missy’s husband Carlos dropped by on his bike to say hello..very nice to meet him)
Warm up:
From S. door, go to water fountain:
Down w/Frankenstein walk
Back w/Flutter kicks
Down w/bear crawl
Back w/high knees
Down w/inch worm
Back w/Frankenstein walk
Then 5 minutes of single unders (the person with most consecutive jumps without miss gets to pick skill for all to do 30 reps)
Missy jumped 273 consecutive and picked 30 reps of push press (25#)
Outside obstacle course; (while one was doing obstacle course with cones, box and wall balls, other two doing step up on tires)
Missy: 1:31, Joan 1:27 and Kristi 1:43 (I forgot the paper w/times but think this is correct)
3 rds w/30 secs at each station:
Box steps (3rd rd dips from box)
OH squats w/bamboo
Kettle bell swings (3rd rd, SDHP)
Jumping Jacks (3rd rd push ups)
Thrusters w/dumbbells (2nd rd strict shoulder press, 3rd rd lunges w/dumbbells)
5′ plank walk back and forth between teo cones – touching cone w/opposite hand
Remainder of hour:
Rotating 45 secs ea:
Toe taps on 12″ box
Sit and stands on 12″ box
??( left my paper and can’t remember 3rd and 4th skills)
Straddle box and jump on and off
Very hot tonight…..girls kept on truckin’!! As Monday is labor day, next boot camp
will be Wednesday, September 3…see everyone then! Until then, keep on crossfitting!
Srength up to: 155#
WOD 1- w/105# – 37 deadlifts
WOD 2 – 64 burpees
WOD 3 – at 10 minutes I went around the pole and made it to the trash bin..
when I came in time was 10:53…didn’t want to waste the bar I had loaded, so did
one power snatch w/55#.
I liked these 3 WODS..just wish he hadn’t been so hot..as this was my slowest run ever!!!!
Strength 225,315,405,455,x
Wod: 62, 94,32
Cindi….Do I seem like the kinda guy that ever looks in my rearview mirror? Um nope!