July 17, 2017

Monday 170717

10min AMRAP:
-7 HSPU MRX 7 HRPU or 2/4″ rise
-14 SDHP 75/55 RX+ 95/65
-21 Box Jumps/Step-Ups 24/20″

Post rounds and reps to responses.

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27 thoughts on “July 17, 2017”

  1. Strict press 7-7-5-5-4@55-55-65-65-70

    WOD MRx
    4rds + 2 hspu

    Core/shoulder dev:
    200 mdumbbell see-saw carry 10#dbs
    40 anchored sit ups
    5 ab activators (yuck)
    10 push ups to 30 sec high plank hold
    200 m waiter walk 10#

  2. Strength: Strict Press
    7@115
    7@115
    5@125
    5@125
    9@135

    WOD Rx w/Strict HSPU’s & Box Jumps:
    4 rounds + 3 HSPU’s

    200m Farmers Carry w/25# DB’s
    15 Push-Ups to 30sec HPH

  3. SP to 145# (85%)
    Wod with HRPU
    3 rds + 1 HRPU

    **

    Bryson

    SP to 85#
    Wod with 65#, HRPU, 20 box
    4 rds + 7 HRPU

  4. Those are some really KOOL CFJ CrossFitters climbing those ropes. Great survival skill to climb a rope!!

    Strict Press 7@75 – 7@85 – 5@105 – 5@115 – 4@125

    WOD RXd = 4rds + 7 reps

    Core/shoulder development Complete:
    200 mdumbbell see-saw carry 15#dbs
    40 anchored sit ups (ab-mat butterfly
    10 ab activators
    15 push ups to 30 sec high plank hold
    200 m waiter walk 45#

  5. Strict Press
    2 sets of 7 @ 75% (185#)
    2 sets of 5 @ 80% (195#–3 on first set and 4 on second)
    1 set of 3-4 @ (85%) (205#–only managed 1)

    WOD Rx+=4 rds plus 10 SDHP

  6. 41/5’7″/172

    Strict Press
    2 Sets of 7 @ 135#
    2 Sets of 5 @ 145#
    1 Set of 4 @ 155#

    WOD
    As Rx’d
    Everything unbroken
    Rounds=6+7 SDHP

  7. Strict Press
    7@85#
    7@85#
    5@95#
    5@95#
    4@105#

    WOD rx’d w/strict HSPU’s
    7 rds
    Core/shoulder development completed
    15#DB for 200m see-saw carry and 45#plate for 200m waiter walk

  8. Strength:
    up to 4 @ 115#

    WOD (75# SDHP; 24″ Step-Ups; 1-2″ Descent on HSPU)

    3rds + 9 Step Ups

  9. Strict Press
    2×7@115
    2×5@125
    1×4@140
    wod rxd
    5 rds + 1 HSPU
    Core/shoulder development completed
    20#DB for 200m see-saw carry and 55#plate for 200m waiter walk

  10. Strict press
    2×7@115
    2×5@125
    1×4@135

    Wod as RX’D w/box jumps not step ups
    6 rounds+7 Box jumps
    Everything unbroken

    Core and shoulder development
    200m walking Seesaw w/20lb KB
    40GHD
    15 push-ups to 30sec HPH
    200m overhead plate carry w/80lbs(red+green plate)
    10-H2T-T2H-V UP

  11. Strict Press
    7’s @ 75
    5’s @ 80
    4@ 85
    Wod with HRPU’s, step-ups after 1st rd.
    4 rds + 14 bj’s

  12. SP
    2×7 @ 125
    2×5 @ 135
    1×3 @ 145

    Wod rx’d w/ step ups
    3 + 2 step ups (23 reps)

    Core development completed w/ 20# db’s for see saw, 45# plate, and ghd’s for 40 sit-ups

  13. (7:00 am)
    Hot yoga

    (4:30 pm)
    Strict Press: 75-75-80-80-4@85
    Wod as Rxd (mousepad)
    4 rounds + 14 SDHP

  14. Strict Press:

    7 w/50#
    7 w/50#
    5 w/55#
    5 w/55#
    3 w/60#

    WOD w/50# SDHP, hand release push ups, step ups to 20″ box

    3 rds + 7 HRP and 14 SDHP

    Core: 200M w/10# DB’s
    40 anchored sit ups using hands
    25# plate for 200 overhead walk
    7 HRP and 30 sec plank hold

  15. Strict press
    115/115
    135/135
    145 (3 reps)

    Wod. Rx’d. Strict HSPU on first 2 rds then kipp
    4 rounds + 11 SDLHP

    Most core/shoulder* stuff

  16. Strict Press
    7@60
    5@62
    4@65
    4@65

    WOD @55lb SDHP, HSPU, and step ups 3 rounds +12 step-ups.

    C&D
    40 anchored sit ups
    200 mdumbbell see-saw carry 5?#KBs

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