Friday 141226
The following class times will be offered today:
5:00am, 6:00am, 9:30am & 12:00pm
Start a clock and at every 5 minutes try to complete one of the following exercises for time:
500 Meter row
50 GHD sit-ups
50 Thrusters (95#, 65#)
50 Box jumps (30”, 24”)
50 Kettlebell swings (70#, 45#)
Athletes choice of order.
Post times or results for each to responses.
Christmas Hours:
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Warm-up: supposed to be 5 minute of strict pull-ups then 5 minutes of strict dips in as few of sets as possible.
Decided to do 10 minute AMRAP of strict pullups and dips alternating between sets.
Did a total of 21 strict pull-ups & 40 strict dips
*
Strength: 10 minutes to do a heavy Bear Complex
Did 165# (PR)
*
WOD as rx’d with the order of the exercises below:
500 Meter row: 1:31.4
50 GHD sit-ups: 3:33
50 Thrusters (95#): 3:56
50 Box jumps (30″): **42 BJs
50 Kettlebell swings (70#): 4:32
Warmup
5 mins to complete 50 strict pull ups. 44 in 11 rounds
5 mins to complete 50 strict dips.
50 in 3 rounds
Strength
10mins to establish 1 complete bear complex @ 135lbs
Wod rx 5 mins for each of the following scaled
500m row=1:53
50 GHD sit ups=4:31
50 thrusters@75lbs=4:26
50 box jumps 24 inch=4:54
50 KB @ 55lbs=4:38
WOD:
Thrusters x50 w/75#… 4:22
500m row… 1:51
KB x50 w/55#… 4:03
Box jumps x50 (24′)… 4:07
GHP x50… 4:31
Total time… 18:54
Warm-up = 7 rounds of 5 strict pull-ups and 5 strict dips in 10 min
Strength = 105# for 3 rounds and wimped out and dropped to 95#
WOD as Rx’d
50 box jumps = 3:22
50 GHDs = 2:28
50 KB Swings = 3:31
500m row = 1:57.3
50 thrusters = 4:27
Wod:
100m run
3 DL (275)
15 pullups
200m run
3 DL
30 squats
400m run
3 DL
45 DU’s
600m run
3 DL
60 sit-ups
400m run
3 DL
45 DU’s
200m run
3 DL
30 squats
100m run
3 DL
15 pullups
Time: 16:22 unbroken
Ben,
You look kinda soft! Too much egg nog? Are you depressed? Let me know if you need to to talk to somebody? I mean I’m not gonna talk to you but I’ll find somebody maybe like a woman or just a softer man to listen and convince you it’s not your fault!
Love,
Dupler
Row-1:29.8
Ghd- 4:38
Thruster-25
Bj-25
Swings-4:49
1 /2 hour bike ride at Turkey Mountain
5K Row
19:34
15 min Row cool down
Nice Pistol Ben!
Warm up practiced butterfly’s!!
KB 50 reps w 35
Box steps 24″ 50 reps
Thrusters w 65, 34 reps
GHD back extensions 50 rep
Row 500m 2:11
GHD=2:15
Thrusters @ 95#=40 in 5 min
Box Jumps @ 30in=3:48
KB Swings @ 55#=3:49
Row=1:49
Tried my best to jump to 8′ PLU bar and do 3 reps each time…. Actually had a very hard time jumping 🙁
Did 2-3 dips each time on paralettes
Skipped bear complex
500m row damper 6-1:47.2
Back ext @ 4:15
Box jumps 24″- 25
Thrusters 65#- 30
KB 45#- 15 @ 3:00, could feel Pukie knocking…
GHD=2:27
Thrusters @ 95#=4:36
Box Jumps @ 30in=30 in 5 min
KB Swings @ 55#=2:28
Row=1:47
Bear @105# (should have gone 115#, would have been a PR!)
BJ 20″ 2:43
GHD (DTF – “didn’t touch floor”, I think I’m too short) 3:20
Thrusters rx 4:20 😉
Row 2:12
KB 55# 3:56
Great hour. Thanks, Breck!
Strength w/52#
Wod
Row 2:02
GHD 1:43
Thrusters 42# 40 in 5 min
BJ 20″ 3:29
KB 25# 2:02 finished last 10 thrusters in remaining time
Dupler-
Maybe if you would invite me to one of your jazzercise classes that you’ve been sneaking off to lately I can get big and swole like you. Until then, I will continue to drink my egg nog and devour Bon bons at an uncontrollable rate, I don’t care if it all goes straight to my hips!
Warm-up 5:00/each
Strict Pull ups – 46
Strict ring dips – 41
Bear – 95#
Wod
Box jumps – 3:21
GHD – 3:50
76# KB – 4:58
500m row – 1:33
Thrusters – 25@5:00 (awful)
Warm up
Strict PU-23
Strict Dips-30
Bear with 105# made 6rds
WOD scaled
50 KB Swings @ 45#- 2:40
50 Box Jumps 24″- 2:54
50 anchored military sit ups- 4:20
43 GHD -5:00
500m Row- 2:15
Went back to GHD to complete in remaining time.
Wod
Thrusters 55# 3:22
Kb swings 35# 2:22
Box jumps 20″ 2:54
500m row 1:55
Ghd: 4:29
Strict pull ups: 42 in 7 sets @5 minutes
Muscle ups into dips stict 47 in 5 set &5 minutes
Elbow issues on the bear.. Mitchell was gonna let me use some of his vagisil but it just happened to be all gone.
50GHD: 2:45
Box jumps: 3:00
Kb 70# 4:40
Row: 1:38
CrossFit 66 Yukon
Strength:
1 rd DT max load – 185#, completed
WOD:
4 x 1 min AMRAP 40 dubs 5 burpees 1 min rest
Rd 1 – 1 rd + 4 burpees
Rd 2 – 1 rd + 3 burpees
Rd 3 – 1 rd + 12 dubs
Rd 4 – 1 rd + 36 dubs
5 min rest
3 x 3 min AMRAP 9 push ups-12 squats-15 KBS 2 min rest
Rd 1 – 2 rds + 5 KBS
Rd 2 – 2 rds
Rd 3 – 2 rds
WOD:
GHD: 2:30
Thrusters: 3:41 (95#)
KB Swings: 3:30 (70#)
Row 500M: 1:56
Box Jumps: 3:38 (30″)
Completed on 12/31/2014
50 KBS (70#): 1:44 – unbroken
50 thrusters (95#): 4:04 – 10-10-10-5-5-5-5
50 box jumps (30″): 3:37 – unbroken but slow
50 GHD sit-ups: 1:58 – 20 – then all over the place after that
500m row: 1:49