Tuesday 141209
Complete as many rounds as possible in 18 minutes of:
200 Meter run
9 Deadlifts (Men 275 lbs, Women 185 lbs)
6 Burpee bar muscle-ups
Post rounds to responses.
Compare to July 20, 2013.
Tuesday 141209
Complete as many rounds as possible in 18 minutes of:
200 Meter run
9 Deadlifts (Men 275 lbs, Women 185 lbs)
6 Burpee bar muscle-ups
Post rounds to responses.
Compare to July 20, 2013.
Strength – Deadlift 5X3
135-185-225-275-305(f)
WOD with 225 DL and Burpee Pull-ups.
4 rounds plus 1 Burpee Pull-up.
Strength: Deadlift – 5 sets of 3
3@155; 3@245; 3@275; 3@315; 3@365
*
WOD with modification
Did burpee to kipping pull-up
-completed 5 rounds + 200meter run + 9DL
(all deadlifts unbroken)
“Barraza“
Complete as many rounds as possible in 18 minutes of:
200 Meter run
9 Deadlifts (Men 275 lbs, Women 185 lbs)
6 Burpee bar muscle-ups
Completed 5 rounds with 85# for deadlifts and jumping up to bar for muscle ups. I couldn’t even reach the bar by jumping up in the warm-ups starting out!
I felt good about this workout
Started out feeling pretty good I used 125 pounds for my dead
lift I strained my back in the second round because I wasn’t paying attention to the way I was lifting I completed the workout with 95# weight I definitely need to pay close attention to the way I am lifting Completed 4 rounds total
DL up to 245 w 3 narrow grip HSPU between sets
21-15-9
DL 225#
pull-ups
5:57
——–
7 rds
7 PC 135#
7 jerk 135#
7 burpees
13:44
Hey Ladies!!!
I still have one black energy bra left that someone ordered with the CFJ logo print. If it is yours PLEASE pick it up this week! 🙂
Thank you!!
Dealifts:
5 ea @ 125-145-165-185-205
Congrats on your PR Jennifer!
Practiced BOR WOD 4
This is a fun one!! 😀
Deadlift
3 @ 275-325-375-385-395
WOD RX: 4 rds + 3 burpee bar MU
Deadlift
3 x 155, 245, 315, 365, 275
WOD with DL as prescribed and 3 burpee bar MU per round
4 rounds + 7 DL
“Barraza“
with 225# deadlifts
3 rounds
“Barraza”
With 135# DL
1st rnd=3 burpee bar MU + 3 pu
2nd rnd=4 burpee bar MU + 2 pu
3rd rnd=4 burpee bar MU + 2 pu
4th rnd=6 burpee bar MU
I think that is Shawn in the picture, but I don’t see Mitchell next to him so I’m not so sure.
Wod 155# and burpee CTB
4 rounds even
Evan I was to busy beating him on the workout!!
He was actually filling up my water bottle for me at the time.
Deadlifts up to 225×3
WOD as Rx’d
2 Rounds (spent roughly 15 minutes doing Bar MU’s 🙁 )
Deadlifts up to 225 x 3
Wod rx’d:
3 + 2 burpee bar MU’s (pr)
Practice for this weekend:
1rm clean and jerk: up to 265 f275
3rm Ohs 215
WOD amrap 15
250 row
25OHS 95#
4 rounds and called it good
“filling up my water bottle” 😂😂😂😂
WOD with 225=5 rounds
DL 105-125-165-185-195(pr) that’s about all my back can take
WOD Stopped after 3 rds… LBS killed me.
Strength Deadlift
3@185-3@255-3@275-3@315,
tried 1 single at 355 didn’t feel right so dropped it.
WOD rx’d – 4 rds + 100m
Impressive work Ben.
WOD. w/245#
5 rounds + 1 burpee MU
WOD Rx
3 rounds + 200m + 9 DL (18 Bar MU major win for me)
Strength
155-245-365-385-405
Strength up to 165#(pr)
Wod w/135# and burpee-strict pull-ups
5 rds+200m run+7 DL’s
Strength to #315 singles
WOD @ #265 and 3 burpee ring MU
3 rounds + 2 BMU
Wod w 125 and burpee kipping pull-up! 4-5 rounds not sure
Strength up to 235#
WOD with 3 bar mu (some attempts) and 175#
4 rds + 1 DL
strength: 125-155-285-205-225-230(x1) pr – 235 (x1) pr
wod w 185#
burpee kipping pull ups
4rds + 200m +9 dl + 1 burpee pu
Strength – Deadlift 5X3
135-225-275-315-365
Wod rx’d
5rds+9DL
All deadlifts unbroken
DL up to 275
“Barraza”
As Rx’d
5+200m run
DL 3×155-265-335-385-415
wod
4 rds
Strength : 225,315,385,435,DNA
WOd 6 rds + 200m run rxd
Strength Day:
Front squats-5×95/115/135/165/180/180/180
Strict overhead press – 5×75/85/95/110/110/3×110
Strict pullups – 11/10/10
Couple of muscle ups for good measure
Strength
155-245-315-365-275
WOD with burpee strict pull ups
6 rounds even
Joy, great to see you and Keith are posting! Miss seeing you! Keith, hope your back is okay…and Joy, you are really doing great! Hope I can work out with you soon…but don’t know if I can ever get up that early!
Boot camp w/Joan, Missy and Lisa
Warm-Up—-
500 m Row
Frankenstein (down and back 2 times)
50 Jumping Jacks
30 KB Swings
Flutter Kicks (down and back 2 times)
30 Sit ups
15 Push ups
15 air squats
25-15-5 Reps of:
Farmer Carry Walking Lunges
DB Thrusters
Situps
then:
300M Row
10 Bumper Plate G2OH
15 Push Ups
20 OH Weighted Walking Lunges
Bench WOD:
10 jumps over bench
20 Mountain climbers on bench and one push up
10 butterflies w/dumbbells
15 presses with dumbbells
15 Kettle bell swings
20 SDHP W/Kettlebells
20 jumps over abmat
2 burpess and 2 jumps over bench
Fun night..esp. Missy’s rodeo skills! See everyone tomorrow night!
Stength DL x 3 up to 135#
WOD w/105# DL and 10 burpees w/clap ea rd
5 rds
Oh, forgot to post the plank hold in bootcamp:
One minute and 40 sec plank hold. (We are adding 20 secs to the plank hold ea session, tomorrow will be 2 minute hold)
Deadlift up to 335 x 3
WOD with Chest to Bar burpee pullups = 4 rounds + 9 deadlifts
Deadlifts
3@125
3@175
3@195
3@205
3@215
“Barraza” as Rx’d
4 rounds + 4 deadlifts