Wednesday 141119
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle up
Squat snatch (135#,95#)
Post time to responses.
Compare to April 29, 2014.
Wednesday 141119
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle up
Squat snatch (135#,95#)
Post time to responses.
Compare to April 29, 2014.
Strength- up to 105#. Working on movement
WOD w/ burpee pull ups and 75#- 9:05
Wednesday 141119
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle up substituted pull ups with blue band and push-ups rep for rep
Squat snatch (135#,95#)23#’s
Strength: squat snatch 23#’s
WOD with burpee pull ups and 65#
8:58
Strength
Back squat
5-3-2-2-1-1-1
135#
225#
245#
275# (failed on the second one and couldn’t get the bar back up with my injured wrists)
Did 3 sets of 8 at 135# to finish it off
WOD
21-15-9
135# back squat
GHDs with weight vest. Not sure what it weighed but I am guessing 20# or so. So I guess 155# back squat
Time: 9:07
Squat snatch
All sets were touch and go
5@135#
3@155#
2@165#
2@175#
1@185#
1@195#
Failed@205#
“Amanda”
As Rx’d
9’s were unbroken
Time: 5:16
Wow! Nice job 0930!
Wod w OHS 8:24
Squat snatch
65-85-105-115-125-135(F)-135(PR)
Thanks for the encouragement BB
WOD w/ 5-4-3 on MUs
9:17
Strength up to 135#. Previous PR was 115#
WOD with bar muscle ups. All MU unbroken. Started a minute late. 9:45. Last PR I counted attempt snatches and finished at 16:31
Front squats
5 sets 3
225,225,245,245,265 3rm PR
push press 3 sets 5
185,185,205
Amrap 5
Squat snatch 155
1 round Cindy
4 rounds + snatch
amrap 5
Squat clean and jerk 225
1 round Cindy
3 rounds
Amanda as rx 7:24 10 minute PR
Strength
5 x 75, 3 x 95, 2 x 115, 2 x 125, 1 x 135, 1 x 145, 1 x 155 (pr for squat snatch)
No misses
WOD with MU as prescribed and 115 for squat snatch
15:38 (pr, 18:09 last time with same weight and 4 MU per round)
Lots of misses
Squat snatch up to 120# (pr) 125# fx3
WOD w/burpee pullups 7:25 (pr)
Strength up to 80#(pr)
WOD @ 55# burpee pull-ups/CTB
7:14(pr) by 3 min. Next time I’ll do 65#
Anyone going to girls night at Eclipse Thursday??
Whoa I like the new homepage logo! Welcome to 2014
squat snatch-definitely not a pr day
WOD as rx’d=8:34
no misses on muscle ups or snatches
WOD. w/115#
8:23.
Strength squat snatch
5-3-2-2-1-1-1
155lbs failed 175lbs twice
Wod Amanda. Started rx through round 9 then dropped to 115lbs. Finished in 14:05
Strength: squat snatch up to 125#
WOD:
3/2/1 muscle ups
9/7/5 squat snatch@95
8:13
Bar muscle up work
Karin I’ll be at girls night! I think Jamie, Erin and Nicole are in too- wear your white cfj tank 😉
Squat snatch strength: 55-60-65-75
Wod with 55# & burpee pull-ups on men’s bar, kipped PU’s
7:33
50 ghds
Squat Snatch
5@85
3@105
2@125
2@140
1@155
1@160
1@170(f) lost forward in the bottom of the squat, would match PR
WOD w/ burpee PLU on ladies’ bar and 95#
9:33 PR by a minute from 4/2014
WOD @ 115
12:02
CF OKC
With Ms. Ginny King
Back squats 3×5 @ 225
Lululemon community night WOD
even got a free shirt
12 min AMRAP
30 double unders
10 HSPU
15 KB swings 55#
4 rounds + 10 DU
Tuesday 141118
5 Rounds for max reps of:
4 Minutes to complete:
500 Meter row for men, 400 Meter row for women
30 Box jumps (24”, 20”)
Max rep wall ball shots with remaining time (20#,14#)
4 Minute Rest
WB | 60
Squat snatch up to 115# (tied pr)
Worked on muscle ups
Strength up to 80#
Wod with 55# and strict pu
9:31
Boot camp w/Stephanie..missed all you bootcampers! You missed a good one.
Warm up:
20 Walking Lunges (each leg) with a clap under the leg on each rep
5 Burpees
30 Second Plank
20 Broad Jumps
5 Burpees
30 Second Plank
10 OH squats w/bamboo holding 2 secs in bottom
Kettlebell WOD:
20 right arm swings
20 right arm rows
20 left arm swings
20 left arm rows
10 Left arm squat and press
20 figure 8 w/KB
10 right arm squat and press
10 figure 8 w/KB
10 run in place pressing KB OH
Hold KB out front for 10 secs
10 run in place pressing KB OH
Hold KB out front for 10 secs
20 Hold KB, push out, then to the right side, back to middle and then to left side
20 cross legs and squat
WOD 2
300 Meter Row
30 Wall ball shots
30 Goblet squats w/KB
30 Box jump
30 sit ups
2nd rd
200M Row
20 Shoulder press w/DB’s
20 KB swings
20 box jumps
20 sit ups
3rd rd
10 Shoulder press w/DB’s
10 KB swings
10 box jumps
10 push ups
Finished with following ab exercies and 1 minute plank hold:
10 V ups
20 toe touches
10 twists ea side
10 single leg crunches ea leg
10 double leg crunches
10 cross leg lifts ea leg
20 siders
10 pulsators
10 roll ups
20 heal touches ea side
30 bicycle ea side
Way to push Stephanie!!! See everyone on Monday!
Strength up to 80#
WOD W/ 65#
Burpee pull ups (some chest to bar) 8:38
Amanda – 9:55 (:30 over PR) no turnout on MU
*No failed snatches, 6 failed MU