Wednesday 151125
There will be a 5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM class offered today. All other classes are canceled.
WOD # 1
Row 1min Max Calories
REST 1min
Row 1min Max Calories
**Score is total calories from both rows
WOD #2
7min AMRAP:
42 Double-Unders
7 SDHP 95/65 RX+ 135/95 55+ 75/55
7 Push Press (not Jerks) 95/65 RX+ 135/95 55+ 75/55
REST exactly 3min
WOD # 3
Row 2min Max Calories
**Compare Score to total from both WOD #1 rows
Post score for each WOD 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.
WOD #1:
1 min max calories – 36
Rest 1 min
1 min max calories – 31
Total = 67
*
Deadlift:
6@335; 4@365; 2@385; 1@435; 1@450
*
WOD #2:rx+ (used 135#)
3 rounds
*
WOD #3:
2 min max cal row – 50 (1st min – 30, 2nd min – 20)
WOD #1
Max cal: 15
Max cal: 15
Total=30
Deadlifts
6@155
4@165
2@185
1@200
1@205
WOD rx’d
4 rds+3 SDHP
Finisher
26 calories
WOD #1
1st Row = 21 cal
2nd Row = 21 cal
Deadlifts
6@225
4@245
2@255
1@275
WOD #2 as rx’d = 5 + 25 DU
WOD #3 (2 min row) = 37 cal
Wishing everyone a wonderful Thanksgiving holiday!!!
WOD 1
Max cal – 21
Max cal – 17
DL
6 @ 155
4 @ 175
2 @ 195
1 @ 200 skipped last single
WOD 2 rx’d
3 rds + 37 DU’s
WOD 3
2 min row- 27
Row 1: 28 cals
Row 2: 20 cals
—
Deadlift up to 2 @ 305#
—
Wod. w/115#
4 rounds + 12 dubs
—
Row 3: 35 cals
Row 1: 24 cals
Row 2: 20 cals
–
Deadlift up to 285
–
Wod. w/115#
4 rounds
–
Row 3: 32 cals
WOD #1
1st Row = 16 cal
2nd Row = 15 cal
Deadlifts
6@195
4@205
2@225
1@235
1@245
WOD #2 as rx’d = 2 + 7 SDHP
WOD #3 (2 min row) = 25 cal
Tough morning!!
Row 1 33 cal
Row 2 31 cal
Wasn’t feeling the deadlift. Stopped at 4 reps with 455
wod with 115
4 rds + 35 du
50 cal to finish
Row 1: 24 cals
Row 2: 20 cals
Strength: subbed Back Squat (same reps/%)
Up to 195# (PR)
Wod 2: Rx w/ski jumps
4 rounds +23 ski jumps
Wod 3: 32 cals
R1 – 27
R2 – 27
Strength
6 @ 315
4 @ 345
2 @ 365
1 @ 385
1 @ 400 (35# PR)
WOD w/ 115 – 4 rounds + 2 DU
R3 – 37
1 mile jog/chat with Tara
Wod1: 22,19 cal
Deadlift
6@315
4@335
2@355
1@405
1@415
Wasn’t in it for PR today.
wod 2: 3 rds
Wod 3: 29 cal
Full hour of work, thanks Breck
Row 1- 17 cal
Row 2- 19 cal
Deadlift up to 235#
WOD
3 rds + 14 dubs
Dubs were awful today
Row 3- 29 cal
WOD at Crossfit Branson:
10 min: 1 mile run + Amrap clean & jerks (135#) – 17 reps
3 min rest
7 min: 800 meter run + Amrap power snatch (115#) – 11 reps
3 min rest
4 min: 400 meter run + Amrap thrusters (95#) – 20 reps
Row 1- 21 calories
Row 2- 21 calories
Deadlift
6@ 205
4@ 225
2@ 235
1@ 245
Failed 1@ 255
Wod w/85#
5 rounds + 9 dubs
Row 3- 37 calories
WOD 1 – 42 cals
Deadlift
6@220#
4@235#
2@250#
1@260#
1@275#
WOD 2 – 3 rounds + 7 doubles
WOD 3 – 35 cals
Wod 1-53 total cals
Row #1-28 cal
Row #2-25 cal
Deadlift
6@185#
4@205#
3@235#
2@265#
1@295#
Wod 2 – 4 Rounds w/95#
Wod 3 – 41 Cal
Wod 1: total 45 cal
Row 1: 22
Row 2: 23
Deadlift
6@220#
4@235
2@250
Failed 1 @265
Wod 2 rxd: 4 rounds + 22 dubs
Wod 3: row 39 cal
Crossfit San Pedro
21-18-15-12-9-6-3
Front squats #115
CTB pull-ups
Trae: 18:15
Derk: 14:17
Actually done on 11–26-15
39/5’7″/169
WOD#1
1 Min Row-30 calories
1Min Rest
1 Min Row-27 calories
Total=57 calories
Deadlift
6@340
4@365
2@385
1@405
1@425
WOD#2
Rx+
Rounds=4+3 SDHP
WOD#3
2 Min Row-43 calories