Wednesday 141029
As many rounds as possible in 5 minutes of:
Power clean (135#, 95#)
Front squat
Press
Back squat
Press
*The press can be a thruster.
Post rounds to responses.
Upcoming Events:
Saturday, November 1st @ 9am
Join us for the “KannonBall” WOD this Saturday morning as we show our support for a local little Boy and his Mother who is working to bring awareness to Lennox Gastaut Syndrome- a form of Epilepsy. The WOD is open for anyone and everyone to participate in so please bring your friends and family. If you would like to donate please visit this site:
http://www.lgsfoundation.org/crossfit
Saturday, November 1st @ 6pm
CFJ Nightmare on Elm Street Halloween Party!! Wear your scariest costume and come hang out with good friends for a spookin’ good time! Bring your favorite side dish & beverage of your choice. We WILL be giving away a prize (one month’s membership- valued at 125.00) for the best costume that will be voted on by your peers. So, dress your best folks!
** This will be an adult party so please make arrangements for the kiddos!
WOD1:
With 35 min time cap:
run 1600m = 9:57
rest 3 min
run 1200m = 7:49
rest 2 min
run 800m = 5:16
rest 1 min
run 400m = 2:22
Finish time: 31:24
WOD 2:
5 min AMRAP bear complex w/75#
11 rounds
CFJ extended mile 27:?? Maybe or 28:??
8 bear complexes in 5 min
nice pic burns! killing it!
Great picture Scott!!
That’s some good concentration Scott!
Warm-up: 10 min EMOM, even row 100 m, odd 2 rounds of the bear complex w/ barbell
Conditioning: c/w 11/1/2013
35 min time cap
Run 1600 m, 8:32 (PR, last mile run was 9:27)
rest 3 min
Run 1200 m, 17:37
rest 2 min
Run 800 m, 23:37
rest 1 min
Run 400 m, finshed @ 26:29 (PR, last time was 34:30)
WOD @ 35 minutes. Did as rx
5 min AMRAP, bear complex w/ 135#
completed 23 sets
Run= 24:39
WOD as Rx’d
12 Rounds
Great job, 9:30!
1600:8:57(pr)
rest 3 min
1200: 18:50
rest 2 min
800: 25:27
rest 1 min
run 400 finished @ 28:32
wod w/ #75 10 rounds
Fun class 9:30!
Run: 23:48
Wod as rx’d: 10 rounds
Run: 23:57
WOD rx’d=6 rounds
Run. 26:01
Wod RX
5 rounds
Strength
5×3 squat clean and jerk @205#
5×3 back squat 295#
WOD
AMRAP 10
Run 200m
10 OH walking lunge with 135#
5 MU
3 round + 1 OHWL
Run- 26:02 (I have one speed when it comes to running SLOOOOOOOW!!!)
Wod w/105# – 11 rounds
Run – 20:30 (5:48 avg mile pace)
Wod 24 reps as rxd
Run- 22:08
Wod Rx’d – 8 reps, struggle bus on that one
Run: 22:34
WOD with 115# 10 Reps
Run
1600m 7:46 (pr for mile)
1200m
400m
Then wimped out 🙂
~20 mins
WOD w/105#
13
And Scottie, love the pic!!
Run = 27:04
WOD as Rx’d = 12 rounds….did 5 rounds in the first minute and burned out!
Run: 22:14
WOD. RX’d.
11 reps
Run
1600 @ 10:07
rest 3 min until 13:07
1200 @ 22:14
rest 2 minutes until 24:14
400 @ 27:xx
rest 1 minute (I had to take a barf break, I ended up doing the 400 and 800 backwards)
800 @ 36:10
7 rounds of bear complex @ 105# in 3:50 immediately after run
The mile time is by far a PR for my current weight @ 218#
Previous times when I was around 185#
4/2010 1 mile in 10:29
9/2010 1 mile in 9:36
Glad I came today. Thanks everyone for the encouragement.
Yikes. Today’s workout at CFJ looked like one to miss 😉
Crossfit north dallas
Wod: 4 rounds
40 doubles
4 bear complex (65#) –required to pause at each movement aka no two-fers
8:16 rx
Running WOD
24:41 no walking!
Bear WOD Rx
15 sets. The 10 minute rest not near enough
Running WOD
21:28
Bear WOD Rx
14 sets. Tougher than it looked
CFJ Death March
1600m – 7:14
1200m – 5:53
800m – 3:47
400m – 1:46
TOTAL w/ rest – 24:40
Very impressive w/ the vest Lucas.
WOD 5 min AMRAP Bear @ 135
18 rds, accidentally squat cleaned 2-3 reps, so scaled I guess.
Jeremy, Noah and any other 20+ers, great work.
“CFJ Death March” – haha I like that TS
With a 25# vest:
1600m – 7:15
1200m – 5:36
800m – 3:53
400m – 1:37
Total time with rests: 24:21
5 min Bear Complex AMRAP
Rx’d
Completed 7 sets in 2 minutes then stopped. Shoulders were not warm enough to take 135 to my back. Should have warmed up more in the rest break
Thanks for the push on the mile run TS
Run total 25:10
WOD
8 rounds
Was going to do the 4:30 class, but decided I would just do boot camp with the girls at 5:30. Practiced kipping pull ups before bootcamp.
Boot camp w/Kristi, Stephanie, Joan and me:
Warm up:
1 minute jump rope
1 minute KB swings
1 minute jog in place w/active arms
1 minute sit ups
1 minute jumping jacks
Then:
10 tire flips
30 push ups
20 box jumps
10 renegade rows w/dumbbells (plank position)
20 jump squats
15 burpees
20 dips on box
15 dumbbell thrusters
20 shoulder press w/db’s
20 lateral jumps over abmats
15 OH walking lunges w/db’s
400M run
AB WOD:
10 V ups
20 toe touches (head off floor)
10 twists ea side (feet off floor) touch hands to floor
10 single leg crunches ea leg (feet off ground)
10 siders *back and forth one) (legs off ground – arms out straight
10 pulsators (up and down without touching floor)
10 roll ups (feet flat on floor and reach up to knees- hands on legs)
10 plank twists on ea side— leg up and under body)
30 bicycle ea side (hands on head – head off ground)
Stephanie and Joan did WOD1
4 rds
6 jumps to 12″ box (straddle box and jump on top)
12 toe taps on 12″ box
15 sit and stand on 12″ box
Kristie and I did WOD2
3 rds
3 burpees
9 knee raises
12 box steps
Great job girls…see everyone on Monday!
Anyone know the last day we did the run WOD to compare to?
I know it was done on April 15, 2010…but not sure after that…(Breck, Angie, Andy and Dan posted times on that date)
Max, sorry it was the run, not the WOD on April 15, 2010.
1 k row 3:45
30 sketchy V ups
30 military sit-ups
30 sit-ups
1 k row 3:55
13:58
Row instead of run:
2000 – 7:55.2
1500 – 5:57.1
1000 – 3:58.0
500 – 1.54.9
Total – 25:45 with rest
WOD as RX’d @ 135 = 13 rounds of the bear complex