Tuesday 170516
3min AMRAP:
-20 KBS 24/16kgs RX+ 32/24 MRX 20/12
-10 Box Jumps 30/24″ MRX 24/20″
-20 C2B RX+ 10 Bar MUs
-5 Reverse Burpee w/wallball 20/14 20/10bs
Rest 2min
3min AMRAP:
-20 T2B
-15 Box Jumps
-20 C2B MRX 20 Pull-ups
-5 Reverse Burpee w/wallball
Rest 2min
3min AMRAP:
-20 Russian KBS
-5 Box Jumps
-5 Rope Climbs 15′ MRX 10′
-5 Reverse Burpee w/wallball
Rest 2min
3min AMRAP:
-10 T2B
-10 Pull-Ups **Can link in one motion**
-10 Box Jumps
-5 Reverse Burpee w/wallball
Post results for each AMRAP to responses.
6X6 @ 125#
AMRAP 1 50 reps (RX except I did Step Ups)
AMRAP 2 53 reps (RX except I did Step Ups)
AMPRAP 3 1 complete round (RX except I did Step ups)
AMRAP 4 1 complete round (RX except I did Step Ups)
Bench press: 6 sets of 5 @ 185
*’
WODs as rx’d – full rounds not finished on any
1st AMRAP: completed through 17 C2B
2nd AMRAP: completed through 7 C2B
3rd AMRAP: completed through 5 rope climbs
4th AMRAP: completed through 2 reverse Burpee w/ med ball
6X6 @ 125#
AMRAP 1 50 reps (RX except I did Step Ups)
AMRAP 2 53 reps (RX except I did Step Ups)
AMPRAP 3 1 complete round (RX except I did Step ups)
AMRAP 4 1 complete round (RX except I did Step Ups)
**also only 10′ RC** I forgot about those
Strength: Bench Press @195#
5-5-5-4-4-4
WOD Rx w/Bar MU’s:
1) 1 round + 11 reps (11 KBS)
2) 38 reps (3 C2B’s)
3) 29 reps (4 Rope Climbs)
4) 32 reps (2 Reverse Med Ball Burpees)
CrossFit 213:
1RM PP: Up to 195# (f@ 215# and 205#)
14 Min AMRAP:
8 Push Jerk (135#)
14 T2B
24 Wallballs (20#)
4 rounds + 8 PJ
Strength:
6 sets of 5 @ 245#
WOD Rx
1: 69 reps (1+14)
2: 59 reps
3: 27 reps
4: 60 reps (1+25)
Total 215 reps
Bench
3×5@300
2×4@300
1X3@300
WODs:
1:50 reps
2:51 reps
3:27 reps
4:36 reps
Bench Press
6×4@115#
WOD rx’d
1. 1 rd+20KB (70reps)
2. 1 rd (60 reps)
3. 4 rope climbs (29 reps)
4. 1 rd+4 reverse burpees (69 reps)
Total reps=228
Bench:
6 sets of 5 @ 185
Wod RX:
1. 1 round plus 12 (67reps)
2. 1 round plus 10(70 reps)
3. Completed 5 rope climbs (30reps)
4. 1 round plus 18 (53 reps)
Total reps: 220
CrossFit Magnus
10 min EMOM
5 chin ups (strict)
5 ring dips (strict)
Completed everything through rd 6, rd 7-8-9 did 3 ring dips, rd 10 only got 4 chin-ups and no dips
Wod:
4 rft
250m run
20 DB snatches @ 50#
15 burpees
17:54
Back felt like 17.1!
Bench Press
5 Sets of 5 @ 235#
1 Set of 4 @ 235#
1. 1 Round + 16 reps (71 reps)
2. 1 Round + 3 reps (63 reps)
3. 3 Rope climbs (28 reps)
4. 1 Round + 24 reps (59 reps)
Sumara is such a superstar! Keep on showing us the Sumara Smash in the WODs!
Bench Press 6 sets of 8 reps at 165lbs
WOD RXd = 1+4; 1 even; 1+6; 1+14
I stand corrected, #3 AMRAP, I did not have 5 rope climbs I did 20 Strict Pull-Ups so it is scaled. Please disregard my results. Sorry
Bench press:
1×4@215
2×6@185
2×5@185
1×4@185
WODs (scaled rope climbs)
1st AMRAP: 42
2nd AMRAP: 30
3rd AMRAP: 28
4th AMRAP: 31
Bench Press (close grip)
6×4@165#
—
WOD rx’d except GHD’s for TTB
1. 1 rd+9KB (63reps)
2. 16 C2B (51 reps)
3. 4 rope climbs (29 reps)
4. 1 rd+10 GHD’s (45 reps)
Total reps=188
Bench press
6 sets of 5@ 120#
Wod as red
1) 1 + 11 (66 reps)
2) 3 burpees (58 reps)
3) 2 burpees (32 reps)
4) 1 + 7 bj (62 reps)
Total: 218 reps
100 ghds
Bench
6×4@185
Wod as RX’D
1st amrap 1 rounds + 2 BJ
2nd amrap 4 reverse med ball burpee (59 reps)
3rd amrap 5 rope climbs (30 reps)
4th amrap 1 round+ 9 pull ups
Total reps-210
Crossfit Maximus (Lexington)
“Angie” as Rx
100 pull-ups
100 push-ups
100 sit-ups
100 Air Squats
18:21
Bench press 6×4
225lbs
Wod Rx with peg board instead of Rope Climbs and 24in box jump and Bar muscle ups and 55lb KB
Wod 1=1 round + 8 KB
Wod 2=16 C2B
Wod 3= 2 peg board
Wod 4= 3 Box jumps
6×6 bench 135#
WOD 1: 18 C2B
WOD 2: 12 C2B
WOD 3: 3 rope climbs
WOD 4: 1 round + 5 T2B
Crossfit Springfield
Strength
Thrusters
5-4-3-1-1-1
135-185-195-205-205-failed 225#
Wod
RX:
Run 400m
40 WallBalls, 20/14 to 10/9
4 Cleans, 195/115lb
Run 300m
30 WallBalls, 20/14 to 10/9
3 Cleans, 205/125lb
Run 200m
20 WallBalls, 20/14 to 10/9
2 Cleans, 215/135lb
Run 100m
10 WallBalls, 20/14 to 10/9
1 Clean, 225/145lb
Time: 14:12
BP, 205, 6 sets of 4 reps
Bench press
6 sets of 5 @ 95#
Wod w/masters rx weight and box height
Almost every movement scaled/modified
1: 46 reps
2: 42 reps
3: 28 reps
4: 32 reps
Bench 6×5@205. Stayed at 80% this week. Sore shoulders.
WOD 1 – 1+8
WOD 2 – 14 c2b
WOD 3 – 5 rope climbs
WOD 4 – 1 round
Noon class today(surprised there were so many in this class! Fun!–and great
class Nicki)
Bench Press:
w/65# (first 4 sets did 5 reps, last 2 only 4)
WOD:30# KB for WOD1 (accidentally stole Joan’s bell-SORRY…and I wondered why it felt so heavy!)remainder 25$, jumping pull ups, knee raises, step ups to 20″ box, ring rows for rope climbs (2 for 1)
WOD 1- 62 reps
WOD2- 53 reps
WOD 3- 38 reps
WOD 4 – 44 reps
Angela, it was nice to meet you! Hope you enjoy your month at Crossfit Jenks!
WOD w/ 70# KB:
1: 56
2: 55
3: 36
4: 45
192
Oops first rd was 75 reps not 70 so total =233
Strength:
6X5 @225
1: 1 round plus 3 C2B (88)
2: 1 round plus 3 T2B ( 63)
3: 4 rope climbs (29)
4: 1 round 1 box jump (56)
Chainsmokers with the ladies 🙂