Wednesday 160525
For Time:
5 MUs (Bar or Ring) or 5 Burpee Pull-ups
50 Double Unders
50 Ab-Mat sit-ups anchored
4 MUs (Bar or Ring) or 4 Burpee Pull-ups
40 Double Unders
40 Ab-Mat sit-ups anchored
3 MUs (Bar or Ring) or 3 Burpee Pull-ups
30 Double Unders
30 Ab-Mat sit-ups anchored
2 MUs (Bar or Ring) or 2 Burpee Pull-ups
20 Double Unders
20 Ab-Mat sit-ups anchored
1 MU (Bar or Ring) or 1 Burpee Pull-up
10 Double Unders
10 Ab-Mat sit-ups anchored
Post time to responses.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
Crossfit aldgate London
21-15-9
Cleans 95#, pull-ups, burpees
7:35
Miss my CFJ-ers!!
4th Annual White Trash Bash this Saturday at 6 pm
682 west 77th st in Stonebrooke
Plenty smoked bologna and calf fries to go around; Wear your best WT gear
Will have the pool inflated and ready!!!
50-30-10 w bar MU’s
9:57
GOOD to be back!
Great pic Allie 😉
Skills = practiced strict chin-ups and strict pull-ups
WOD, modified:
Strict chin-ups/pull-ups, single-unders, sit ups = 11:30
Ring MU Progression
WOD as Rx’d w/ Bar MU’s:
18:05
WOD rx’d w/ring MU’s
9:28
WOD Rx with Ring MU
14:46 would like to say I was slow because my rope broke, but im just slow at doing sit ups
WOD – 12:55
Did Burpee pull-ups
and alternated Double unders and single unders
Strength: practiced chest to bar until I got too tired and then flopped around on the bar for the other 10 mins.
WOD with burpee pull ups- 11:20
Burpee Pull-ups
17:40
Looking good Allie!!
WOD Rx = 9:03 (Bar MU)
Worked on my muscle-up progression – still a long way off but have to start somewhere 🙂
WOD – 10:37
burpee PLU’s
DU’s were unbroken on the 40, 30, 20, 10 sets
Wod rx’d w/Ring MU’s
16:43
WOD with ring MU: 9:22
everything unbroken
Strength MU Progression
Wod w/.5 Dubs (PR on dubs for me)
13:03
AM Bixby football workout
Squat Clean
2@165-185-205-225-225-1@235
Push Press
2@135-135-155-185-185-1@195
GHR 3×6
RFESS 3×3 ea leg 60# dbs
*
PM CFJ workout
5 min max strict pull ups – 47 (PR by 12)
All singles
Muscled Up Annie
– 9:18
Broke each movement in the round of 3, others unbroken.
bar MU
WOD. Rx’d with ring MU
9:40
everything unbroken
came back for some more punishment
27-18-9
Assault Bike Cals
Box step ups 24″ with 45# DBs
Burpee Box jump 24″
18:36
Hot Mamma! Way to represent SC!
WOD w/ring MU
12:57
missed my fair share of dubs today
WOD Rx’d w/ ring MU
9:35
Looking good Allie!!!
wod w/ ring mus
15:55
Looking good, Allie!
WOD w/ lot’s of missed MU’s
Good practice though 🙂
Sort of participated.
Tomorrow will be better. 🙂
Looking good, girl!
Babe, you look good upside down! We’ll get in a few reps later.
11:00am
WOD
With GHD sit-ups and Ring MU’s
Time: 14:26
3:00pm
10 Minutes practice with freestanding HSPU’s
Got 3 complete reps out of 10 attempts
Push Press
7@185#
5@205#
4@215#
3@225#
3@225#
7min AMRAP:
1000m Row
10 Power Cleans 135#
Max Strict Handstand Push-Ups
Total HSPU’s=25
Rest 3min
3min AMRAP:
10 Power Cleans 135#
10 Push Press 135#
Total rounds=2+1 Push Press
Rest 3min
4min AMRAP:
500Row
10 Power Cleans 135#
Max Kipping Handstand Push-Ups
Total HSPU’s=17
Thanks for all the love. You girls are the best 🙂 Sad to miss out on this WOD today — looked fun!
WOD with ring muscle ups
16:25
Broke the set of 4 MU (2&2) the rest unbroken
Dubs were not bad but the sit ups took some time
WOD w/ ring muscle ups
11:19
Congrats to Lane on his first muscle up! It looked too easy!
21:35
100 burpees
100 cal row
100 cal bike