Wednesday 161012
3min AMRAP:
7 One Leg Deadlifts (Left) 135/95 RX+ 165/115 MRX 115/75lbs
-21 Double unders
7 One Leg Deadlifts (Right) 135/95 RX+ 165/115 MRX 115/75lbs
-21 Double unders
Rest 2 Minute
3min AMRAP:
-500m Row MRX 400m Row
-Max Reps Deadlifts 135/95 RX+ 165/115 MRX 115/75lbs
Rest 2 Minute
3min AMRAP:
7 One Leg Deadlifts (Left)
-14 Anchored Ab-mat sit-ups
7 One Leg Deadlifts (Right)
-14 Anchored Ab-mat sit-ups
**Athlete can choose order of AMRAPS**
Post rounds and reps for each AMRAP to responses.
Strength – Deadlift
10@65% = 195
7@70% = 215
6@75% = 225
5@80% = 245
3@85% = 265
WOD with 135# and did regular Deadlifts in this order.
WOD 2 – 500m row with max deadlifts-14
WOD 1 – 1 round plus 30 reps
WOD 3 – 1 round plus 25 reps
My back isn’t as strong yet to do the one legged deadlifts. Good job 5am
Strength: Deadlift
10@225
7@245
6@265
5@280
3@300
WOD as Rx’d:
1) 1 round + 1 DL
3) 1 round + 4 DL
2) 20 DL
10@265
7@285
6@305
5@325
3@345
Wod as Rx’d:
1) 1 + 7 OLDL’s
3) 1 + 7 OLDL’s
2) 22 DL’s
Deadlifts:
10 @ 135
7 @ 165
6 @ 215
5 @ 225
3 @ 230
Obviously screwed up the percentages here. 😉
WODs in order as written, MRx
WOD 1: 1 rd + 7 DL + 17DU = 80 reps
WOD 2: 26 reps
WOD 3: 1 rd + 7 DL + 14SU = 63 reps
My wife is selling a pair of size 8 Nike Metcon 1’s for $75. She only wore a couple times. She bought some nano’s that she likes better. Text/call 405-693-9458 if interested.
Deadlifts
10 @ 195#
7 @ 210#
6 @ 225#
5 @ 240#
3 @ 255#
WOD as rx’d (did have to put my opposite leg down during the one legged DL sets sometimes to help with the balance)
WOD #1 – 1 round + 21 DU + 2 one legged DL
WOD #2 – 35 reps
WOD #3 – 1 round + 14 sit-ups
Taylor and Nick are getting after it, via the CF Jenks method! Oh yea. Great job on the WOD so far CF Jenks. Keep after it lunch and afternoon battle groups!
Deadlifts
10@275
7@305
6@325
5@345
3@375
WOD RXd = 1rd +35reps – 24 reps – 1rd +8reps (did in order listed 1-2-3)
Remember those CF ten recognized fitness domains.
CrossFit Hotel
6 rds for time:
400m (treadmill)
10 strict pull-ups
15 dumbbell deadlifts (100lbs)
10 push-ups
15 air squats
31:01
Deadlifts
10 @ 225#
7 @ 245#
6 @ 265#
5 @ 285#
3 @ 305#
WOD Rx — wobbly on some OLDLs
#1 = 1 round + 35 reps
#2 = 34 reps
#3 = 1 round + 18 reps
Deadlifts up to 3 @ 305#
135#
Wod3: 1 rd + 7 DL + 3 sit-ups
Wod1: 1 rd + 6 DL
Wod2: 16 reps (disappointing)
Right leg DLs prob not truely rxd (non-dominant leg)
DL: 185, 200, 215, 230, 250
Wod w/95
2rnds + 3 L leg DL
32 DL’S
3rnds even
Deadlifts:
10 @ 265
7 @ 315
6 @ 345
5 @ 375
3 @ 405
WOD 1: (1) DL/DU = 2 rounds + 7 DL
WOD 2: (3) DL/Situp = 2 rounds
WOD 3: (2) 500m/DL = 23
deadlifts
10@175
7@190
6@205
5@215
3@230
–
wod as rxd
1: 1 round + 2 dubs (1 rd + 37 reps)
2: 40 deadlifts
3: 1 round + 7 dl (1 rd + 28 reps)
right legged dl’s were dodgy with weak ankle, tapped the ground on a few reps w other foot!
Deadlifts
10@125
7@145
6@155
5@175
3@195
WOD rx’s
1. 1 rd+7DL on right leg+12DU’s
2. 22 deadlifts..didn’t have much time left!
3. 1 rd+7DL on right leg+9 sit ups
WOD
As Rx’d:
Round 1: 2 rounds + 15 reps
#2 = 50 reps
#3 = 1 round + 10 reps
Strength:
Worked up to 315 or 320 (can’t remember) with The Machine
Round 1: 2 full rounds (did the AMRAP with the abmats first)
Round 2: Row – got through 26 Deadlifts
Round 3: 1 full round + 7 one-leg DL + 21 DU’s + 3 one-leg DL
mod: 115#
fun stuff!!
DL: 10@305; 7@330; 6@355; 5@380; 3@405
*
WODs rx’d
1st: 500 m row + max DL : 37 reps
2nd: 1 leg DL + sit-ups: 1 rd + 7 rt DL + 14 su + 7 lt DL
3rd: dl w DUs: 1rd + 7 lt DL
Deadlift
10@185, 7@200, 6@215, 5@230, 3@245
500m row/DL: 35
DU WOD: 1 round + 7 DL + 6 DU
Sit-Up WOD: 1 round + 7 DU + 3 sit ups
DL
Up to 2 @ 315#
—
Wod. Rx’d.
1) 2 rounds
2) 20 reps
3) 1 round + 4 reps
Deadlift: 235/255/275/295/315
Wod1: 1 rd + 7/21/7/3
Wod2: 19 DL (unbroken)
Wod3: 1 rd + 7/14/7/3
Strength: fin 4 @ 405#
Wod rx’d:
2 rds
30dl
1 rd + 3 in second set of DL
Lower back is trashed
Deadlift: last 3 w/130#
WOD 1
1 RD:
14 DL w/55#, 21 Mogul Jumps, 7 right one legged dead lift, 21 mogul jumps
WOD 2
22 Deadlifts w/75# (added 20# to DL for this one)
WOD 3
Was totally brain dead and did WOD 1 again
This rd did 7 deadlifts w/75#, 21 mogul jumps, 7 deadlifts, 21 mogul jumps, 7 deadlifts
and 5 mogul jumps
Strength: nice and under control
10 @ 135#
7 @ 185#
6 @ 215#
5 @ 245#
3 @ 275#
Wods w/ 115#, no single leg
Dubs and dl: 21 dubs short if 2 rounds
Sit-ups and dl: 1rd + 7dl + 14 sit-ups
Row and dl: 1:40 row then 22 dl
Really focused on good technique and making sure I didn’t break anything. Felt good to pick up something relatively heavy!
DL
10@295
7@325
6@345
5@365
3@385