Tuesday 151124
Sprint Rounds(running focused WOD)
3min AMRAP:
Run 400m to max Hang Power Clean 95/65
Rest 2min
3min AMRAP:
Run 400m to max Sit-Ups ab-mat anchored
Rest 2min
3min AMRAP:
Run 400m to max Hang Power Clean 95/65
Rest 2min
3min AMRAP:
Run 400m to max Sit-Ups ab-mat anchored
**Score = Total reps from all AMRAPs
*Scale run distance if over 2:30 to finish 400m
Rest Exactly 2min
“FINISHER”
1min Max Over Bar Burpees
Rest 1min
Max Time High Plank Hold
Post results to responses.
Holiday Hours:
Wednesday, November 25th: 5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM. All other classes are canceled.
Thursday, November 26th: Closed. Happy Thanksgiving!
Friday, November 27th: 9:00 AM & 10:00 AM. All other classes are canceled.
Saturday, November 28th: 9:00 AM, 10:00 AM.
Bench
20 @ 75
5 @ 110
15 @ 85
4 @ 120
10 @ 90
1 @ 125
WOD w/ 65#. Total= 70 reps
Run times
1:42
1:58
2:01
2:00
OTBB 16
1:14 high plank hold….. Tough day.
Bench
20@160
5@230
15@175
3@245
10@185
1@260
WOD
As Rx’d
Round 1=1:05 – 38 Hang Power Cleans
Round 2=1:14 – 45 Sit-ups
Round 3=1:19 – 31 Hang Power Cleans
Round 4=1:19 – 50 Sit-ups
Total Reps=164
“Finisher”
Total Burpees=20
Plank Hold=1:01
Bench
20 @ 55
5 @ 75
15 @ 60
4 @ 85
10 @ 65
2 @ 90
WOD Rx
Round 1 = 2:02, 16 HPC
Round 2 = 2:10, 19 sit ups
Round 3 = 2:19, 14 HPC
Round 4 = 2:18, 14 sit ups
Finisher
7 burpees (seriously)
1:02 plank hold – Woo hoo!!! I beat Breck by 1 second!! 🙂
Bench Press
20@75
5@110
15@85
3@120
10@90
1@125
WOD as Rx’d (if you can call my running Rx)
1st run = 1:36 and 37 HPC
2nd run = 1:47? and 3? sit-ups (only remember total combined sit-ups)
3rd run = 1:51 and 30 HPC
4th run = 1:50 and 3? sit-ups (only remember total combined sit-ups)
HPC total = 67
Sit-up total = 68
TOTAL = 135
Did 18 over the bar burpees and 1:30 high plank hold
1. 400 1:26 28 HPC
2. 400 1:40 40 SU
3. 400 1:34 16 HPC
4. 400 1:37 35 SU
Burpees 16
Plank hold 1:02
Left me in a hurt. Tough
44 HPC
75 SU
Bench Press
20@ 75
4@ 115 (failed last rep)
15@ 85
4@ 115
10@ 95
2@ 125
Wod as rx’d
1:12 and 47 hang power cleans
1:14 and 53 sit-ups
1:15 and 42 hang power cleans
1:17 and 49 sit-ups
Finisher:
19 over bar burpees
3 minute high plank hold
Bench
20@75, 5@110, 15@80, 4@115, 10@90, 1@125
Wod Rx’d
1:19
1:28
1:29
1:34
100 total reps – kept forgetting we had to do stuff after running.
19 OTB burpees
1:05 plank hold
Happy Thanksgivings fit friends
Bench
20@85#
5@125#
15@95#
And then it became a mess:
1@130 (failed 2nd rep) 2@120# (failed 3rd!!!!)
10@90#
2@130#
WOD rx’d
1:31 – 28 HPC
1:38 – 28 sit-ups
1:45 – 24 HOC
1:40 – 28 sit-ups
16 burpees
1:16 plank
Bench
20@145
5@215
15@160
1@225
10@170
1@225 (f 2nd rep)
WOD
Round 1=1:27 – 38 Sit-ups
Round 2=1:50 – 18 Hang Power Cleans
7 minute row while the athletes completed rounds 3 and 4
Total Burpees=15
Plank Hold=90 seconds
Nice work on the plank, Georgie!
Bench
20 @ 135#
5 @ 185#
15 @ 145#
3 1/2 @ 195#
10 @ 145#
1ish @ 225#
Wod
1:05 – cleans 21
1:15 – set ups 15. Brutal
1:18 – 11 cleans… Felt even worse
1:21 – 26 ….. Almost lost the eggs and bacon
Total burpees -11
Plank 1:10
Great job Georgie!!
Bench: Yes
1:40/ 17 HPC
1:58/ 17 sit-ups
2:04/ 10 HPC
2:02/ 15 Sit-ups
Burpees: 13
Plank hold 1:02
Good class OkieDB
holy bench press! loved the rep and % mix, that was tough
20@70
5@105
15@80
3@110 (failed 4th rep)
10@85
1@115
1) 1:19, 22 hpc
2) 1:21, 45 sit-ups
3) 1:23, 15 hpc
4) 1:20, 47 sit-ups
total: 129
19 burpees
5:02 plank
Strength
20 @ 115
5 @ 144
15 @ 115
2 @ 165
10 @ 135
1 @ 165
WOD rx’d
31 HC
45 SU
7 HC
41 SU
Hank, you’re a tank.
bench press up to 165
•
WOD as rx’d:
1:07
1:15?
1:23
1:19
reps:141
•
22 burpees
1 min plank hold
Showed up too late to Bench
Wod with all 400 m rows
1:20 41 sit-ups
1:22. 30 hang clean 95#
1:23. 40 sit-ups
1:20. 31 hang clean 95-#
–
26 burpees
1 min plank hold
bench press: No – squats instead
—
WOD. Rx’d.
1:17 – 38 HPC
1:28 – 46 sit ups
1:29 – 31 HPC
1:33 – 41 sit ups
Total = 156
—
18 burpees
1:10 plank hold
Bench:
20@155
5@225
15@165
4@235 failed
9@180
1@255 failed
WOD:
1:09 30 cleans
1:19 37 sit-ups
1:22 30 cleans
1:29 40 sit-ups
Finisher: 2:05 plank hold
Oh and 23 over the bar burpees
Strength
20 @ 75#
5 @ 80#
15 @ 65#
4 @ 85#
10 @ 75#
2 @ 95#
WOD RX’d
25 HC
35 SU
18 HC
30 SU
111 total 16 burpees 1:33 plank
Bench Press:
20@185
5@265
13@200
1@280
9@215
Failed 295
WOD:
1:28
23 HPC
1:31
37 Sit-ups
1:33
25 HPC
1:39
32 Sit-ups
Total 117
Finisher:
9 burpees in 25 seconds (Mike beat me up and stole my bar)
1 min plank
Sexy pic!!!
185
265
200
280
215
295
1:18 57 sit ups
1:33 37 hpc
1:38 36 sit ups
1:33 24 hpc
154 reps
15 burpees
1:00 plank
Bench Press
20@80
5@115
15@85
4@120
10@90
2@130
WOD rx’d
1:30
40 sit ups
1:36
25 hang cleans
1:43
30 sit ups
1:42 or 1:43
20 hang cleans
Finisher:
20 burpees
2 min plank hold
Did squats with Shawn
1:11 – 50 sit-ups
1:16 – 21 HPC
1:20 – 31 sit-ups
1:24 – 21 HPC
16 burpees
1:02 plank hold
# Breckon 24 Nov 2015 at 9:19 am
Bench
20@135
5@295
15@150
3@210
10@165
1@225 (failed)
WOD
As Rx’d
Round 1=1:01 – 38 Hang Power Cleans
Round 2=1:05 – 53 Sit-ups
Round 3=1:14 – 33 Hang Power Cleans
Round 4=1:11 – 50 Sit-ups
Total Reps=174
“Finisher”
Total Burpees=15
Plank Hold=1:00
Strength: bench press
20 @ 125#
5 @ 180#
14 @ 135#
3 @ 190#
10 @ 145#
2 @ 200#
Wod:
1:05 / 9 HPC
1:23 / 9 situps
1:22 / 10 HPC
1:17 / 13 situps
Holy crap.
Bench
20@145-5@205-15@155-4@225(3)-10@170-3@245(2)
WOD
Runs: yes
36 HPC
40 sit ups
26 HPC
35 sit ups
-136
18 over bar burpees
2:00 plank hold
Bench with the lovely ladies’ group
WOD…. Ran the 400’s
1. 2:40ish
2. 2:50ish
3. 3:00ish
4. 3:10ish
Second day back. Guhhhhh
So glad to see you back, Samantha!!! 🙂
Bench
20@75
5@115
15@85
4@125
10@95
WOD as Rx’d
1) 1:16- 41 sit-ups
2) 1:22- 25 HPC
3) 1:34- 29 Sit-ups
4) 1:29- 25 HPC
16 Over Bar Burpees
1:05 High Plank Hold
Holy crap!!! that was awful and even worse because of my horrible nutrition lately! 🙁
Bench
20@105
5@150
15@115
4@160
10@125
1@175
WOD
As Rx’d
Round 1=1:51 – 14 Hang Power Cleans
Round 2=1:45 – 35 Sit-ups
Round 3=1:45 – 12 Hang Power Cleans
Round 4=1:46 – 35 Sit-ups
Total Reps= 96
“Finisher”
Total Burpees= 15
Plank Hold=2:30
Why do I go Georges the night before a running WOD
Bench
20@155
5@225
15@165
2@235
10@180
1@235
Run 1:10 (31 HPC)
Run 1:19 (hamstring tried to cramp) 30 sit ups
Row 400 (15 HPC)
Row 400 (20 sit ups)
Finisher
11 burpees
Plank 1:00
Bench: 20@160, 5@230, 13@175, 2@245, 9@185, & 1@260
WOD Rx’d: Rd1=1:31 & 38 HPCs; Rd2=1:27 & 50 SUs; Rd3=1:30 & 36 HPCs;
Rd4=1:29 & 50 SUs; Total Reps = 174
Total Burpees=14
Plank Hold=1:31
Oops think I had 24 cleans last round not 20. Samantha yay ur back!!!
Bench
20 @ 55
4 @ 65 (failed #5)
15 @ 50
4 @ 60
10 @ 50
2 @ 65
WOD w/55#
Run 2:06 8 HPC
Run 2:09 13 sit ups
Run 2:25 5 over bar burpees (messed up as should have done HPC)
Run 2:15 8 over bar burpees
Finisher: 13 burpees
1 min 30 secs high plank hold
Bench
20@95
5@125
15@115
1@165
10@135
1@165
WOD
As Rx’d
Round 1=40 sit-ups
Round 2=21 hang power cleans
Round 3=34 sit-ups
Round 4=22 hang power cleans
Total Reps=117
“Finisher”
Total Burpees 15
Plank Hold=1:05
Bench
20@135
5@205
15@175
4@225
10@185
2@265
Runs:
1:12
1:17
1:19
1:21
Bench:
20@1115
5@180
15@135
4@190
10@155
2@205
WOD as RX’d:
1:15 – 30 cleans
1:25 – 31 situps
1:25 – 25 cleans
1:27 – 30 situls
16 over the bar burpees
2:05 high plank hold