Tuesday 150728
Sprint Sets (each sprint set is fast and should be a sub 3-4 min) if not scale for intensity effect
For Time:
250m Row
15 Pull-Ups RX+ 15 C2B
9 Thrusters 95/65 RX+ 115 80 55+ 75/55
Rest 3 Min
9 Thrusters 95/65 RX+ 115 80 55+ 75/55
15 Pull-Ups RX+ 15 C2B
250m Row
Rest 3min
Repeat all above 1 more time for a total of 2
Double “Finisher”
After last Sprint set Rest 3 min
500m Row for time
Immediately upon completion of row:
6 min to establish a 2RM Thruster
Post time for WOD, time for 500m row and 2RM thruster to responses.
Sprint sets – did rx (pull-ups & 95# thrusters)
Set 1 rd 1 – 2:00
Set 2 rd 1 – 2:07
Set 3 rd 2 – 2:23
Set 4 rd 2 – 2:27
*
500 meter row sprint
1:40
*
2RM thruster:
Completed 185#
Attempted 215# (failed 2nd rep but PR 1RM thruster)
Garage WOD
1000m row warm-up
Tabata:
Airdyne = 46 calories
Atomic push-ups = 24 reps….ouch!
Russian twists w/ 25# plate = 118
Bar dips = 43
Wod with pull-ups and 115#
16:40-9= 7:40
Splits were
1:46, 1:52, 1:54, 1:56
Tough one! Great job Mike
–
500 m row 2:01
–
2 rep thruster
185, 205 X1 rep; then got 205 x2 after time cap
WOD w/jumping PLU & 55# thrusters
2:35
2:42
2:38
2:46
500m row 2:24
2RM thruster 110# (PR)
WOD rx’d=17:06-9=8:06
!:47, 1:50, 2:03, 2:26 splits
500m Row=2:10
2RM Thruster
185, 215, 225
WOD Rxd =17:00-9= 8:00
500 m row =2:08
2RM thruster
2 @ 105#
Failed @ 125#
1 @ 115#
Great job Mike & Stone!
Wod rx’d:
16:42 – 9 = 7:42
Row was like 2:05
2rm #155 lost track of time
Forgot to check my ego at the door, the 4th set took care of it for me though.
Thrusters: 75lbs
First set:
7 pull ups, 8 jumping
unbroken thrusters
3:40
Second set:
2 pull ups, 13 jumping
unbroken thrusters
4:40
Third set:
15 jumping
unbroken thrusters
3:47
Fourth set:
15 jumping
6/3 thrusters
5:39
500m row 2:19
2RM thrusters: 2 @ 105, 2 @ 125 (PR)
Wod rx+
17:33-9:00= 8:33
500 m row
2:01
2RM Thruster
140#
Wod rx+
20:22-9=11:22
500 m row: 1:48
2rm thruster:225
WOD w jumping PUs and 55#:
20:12 – 9 = 11:12
500m row: 2:20
2rm thruster 85#
WOD RX –
Rd 1: 1:43
Rd 2: 1:50
Rd 3: 2:01
Rd 4: 2:07
TOTAL: 16:41 – 9 = 7:41
ROW – 1:57 pitiful, but was all I had
2x Thruster – 185 (ties PR)
WOD rx’d
2:40
2:44
2:51
2:55
20:10-9:00=11:10
500m Row: 2:03.3
Thruster 2RM: 135#
WOD Rx + (regretfully)
20:52 – 9:00= 11:52
500 Row – 1:51
(Hands ripped up CTB no 2nd finisher and I had nothing left)
Good luck on your surgery tomorrow CoachDB praying for you!
CrossFit Low Oxygen w/Natalie
8 x 3 banded Thrusters 75#
2 x 8 bench press 110#
3 x 8 strict pull-ups
3 x 10 underhand close grip inverted banded row
3 x 15 sweatt shrugs
3 x 20 GHD Sit-ups to parallel against band
4 x 20 banded pullovers with bamboo bar
Metcon:
5 rounds for time:
1,000 m row
Rest 2 minutes between
4:27
4:27
4:33
4:30
4:29
WOD rx’d
2:28
2:42
Round 3 can’t remeber
Round 4 ripped bad and only did 5 pull-ups but finished thrusters
Somewhere around 22 min
Ran a 400 1:41
2RM thruster @ 105
Crossfit remedy
“The chief”
5 rounds 1 min rest in between & pick up where you left off
3 min amrap:
3 power cleans 95#
6 push ups
9 air squats
17 rounds+2 PC
Wod w/55#
Rd 1 2:57
Rd 2 3:21
Rd 3 3:15
Rd 4 3:45
500m 2:23
WOD RX
Rd1 – 1:50
RD2 – 1:54
RD3 – 2:16
RD4 – 2:17
17:17-9:00= 8:17
500m row – 1:53
2RM Thruster – 165# @ 6min
WOD rxd 22:24
500m Row- 2:33
Thruster 125#
Failed 2nd rep at 130#
That wasn’t right..I think 24:??
WOD rxd
2:15
2:08
2:25
2:24
Final time 18:12-9 = 9:12
500 M row 2:23
2RM thruster within 6 min time cap 125#
5m hill repeats @ chandler park
wod rxd
19:47-9= 10:47
500m row 1:58
2rm thruster f@115, got 95#
welcome back to my tanned beauties jamie and sarah!!!
Wod RX 19:43- 9:00- 10:43
Row 2.16
Max thrusters 100
WOD RX
19:22 – 9= 10:22
500m row 1:53
2RM Thruster 245#
WOD. RX’d
17:57 – 9 = 8:57
500m row – 2:02
2RM Thruster 175# (ran out of time…)
WOD RX:
19:15 – 9 = 10:15
500 row – 2:04
2rm thruster – 135
WOD RXd
18:40 – 9 = 9:40
500 m row
2:08.6
2 rep thrusters
165#
Wod 95# chest to bar.
Row 500m 1:59 glad to finish
2rm thruster 225#
Spreading the CFJ love in SoCal today and scouted out CF Huntington Beach for Will. It’s the 12th affiliate appearantly, and although they hadn’t heard of our fearless leader (we still love you Breck) they had heard of the lovely Miss Sydney Sullivan.
Strength (suggested 50-60%)
EMOM
1 squat clean
1 HSC
First 5 rds at 85#, the rest at 95#
WOD
5 rounds
21 air squats
15 push ups
10 T2B
400 m. run
So, I am not sure what my time was bc I had to wait 20 sec for someone to finish and show me where the running path was after the first round. At that point, I decided this was all for fun and went with it. Great people, great workout!
WOD
Rx+
Rd 1=1:38
Rd 2=1:45
Rd 3=2:12
Rd 4=2:05
Total time= 16:40-9:00 minutes of rest=7:40
500 Meter row=1:55.6
2RM Thruster
205, 230
Wod Rx
17:12 – 9:00 = 8:12
500m Row 1:53
Strength
165# 2 RM Thruster. Ran out of time
And… A CF celebrity sighting Samantha Briggs is staying at our hotel. Ahhh!!!
Wod rx 18:45-9:00= 9:45
500m row= 2:01
2 Reps Thruster= 145#
Wod rx+ until the last round when my hand ripped in about 4 places and I did 7 C2B and 8 push ups.
1- 2:15
2- 2:22
3- 2:42
4- 2:40
Total time: 18:55-9 = 9:55
Row time: 1:53.8
Thrusters: 125, 145, 160
Sprint sets – did rx (pull-ups & 95# thrusters)
Rd 1 – 1:57
Rd 2 – 1:55
Rd 3 – 1:56
Rd 4 – 1:54
*
500 meter row sprint
1:44
WOD rx’d=20:52-9=11:52
500m Row=2:02
2RM Thruster
185