Tuesday 170718
30min AMRAP:
-9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 or DB Pwr Cleans 45/30 RX+ 50/35 MRX 40/25 (DB cleans from floor)
-11 Pull-Ups
-600m Run
Post rounds and reps to responses.
Our CFJ Annual Summer pool party, hosted by Allan and Angie Large, is right around the corner! Saturday, July 29th at noon– Angie will supply the BBQ, please bring a side dish and beverage of your choice. Kiddos are welcome! We hope to see all of you there!
*For directions, please e-mail Angie at alarge2@cox.net
Reminder: Cindi Carter’s birthday bash this Friday, July 21st at the River Spirit pool! They have reserved a cabana for the day and suite for the evening! Entrance to the pool is $25 if you haven’t reserved a room.
*For more info or to RSVP, contact Cindi at 918-704-6480
Strength:
155
205
225
245, failed 3rd rep
Wod rx’d
5 + 20 reps
Strength: HPC
3@155
3@185
3@185
3@205
WOD Rx+ w/Barbell:
3 rounds + 20 reps (11 Pull-ups)
20 GHD’s w/20# WB
Strength:
2×3 @ 155#
2×3 @ 175#
WOD Rx’d: 4 rounds + 20 reps + 200M run (knew I didn’t have enough time for the full 600)
Hang Power Clean
3 ea @ 65-75-85-95
WOD MRx (85# bar)
4 rounds + 11 pull-ups
Hang Power Clean
3@155#
3@185#
3@215#
3@245#
WOD Rx+ w/ barbell=5 plus 1 HPC
Some Strong Beautiful Ladies lifting and 1 Wild Man hanging from a bar.
–
WOD RXd = 6 rounds +20 reps and 75m Run. I did 45lb DB Pwr Cleans and Strict Pull-ups
Strength
85-105-115
WOD
95# barbell
5 rounds+ 1 HC
Strength: Up to 165# – didn’t go super heavy but quasi-heavy 🙂
WOD MRx
4rds + 20 reps + 200m run
Great job nooners!!
Strength:
Worked in with Dan the man up to 185#
WOD Rx+
5 rounds + 400m (2×200 loops),
Was hoping for 6 rounds but not today
Hang Power Cleans
85-105-115-125
WOD rx’d+ w/35#DB
5 rds+300m run
WOD
Rx+
With 50# Dumbbells
Everything unbroken
Rounds=7+5 DB Power Cleans
Hang Power Clean
3@135#
3@155#
3@165#
3@185#
WOD Rx w/ dumbbells
4 plus 200 M run
WOD Rx 1/2(meant to go plus but accidentally did 1 50# db and one 45#db
200m shy of 7 rounds
105-125-145-155
WOD RX 4 + 11 Reps
Wod. RX+ (50# DB’s)
5 rounds + 11 pull-ups (20 reps)
That was terrible….
Hang Power Clean
185-225-245-265
Wod RX+ 50lb DB
7 rounds + 20reps (11 pull-ups)
Strength up to 145#
Wod rxd except did rowing instead of running..
5 rounds + 19m
Did 105 hpc
Everything
Unbroken
sorry about posting three times lol
CROSSFIT SPRINGFIELD
PAUSED BACK SQUAT (5 X 3: ALTERNATE EACH SET W/ 10 KBS)
Hold for “One-one-thousand, two-one-thousand
% Progression For Paused Back Squat: 55/60/65/70/75%
Back squats up to 225#
KB SWING 5 X 10 – 70#
———-
METCON (TIME)
7 Rounds. 21 Minutes. Every 3 Minutes: *Row 30/20 Calories
Slowest round 1:34
WOD Rx = 5 rounds + 1 HPC
Hang power clean: 3@155; 3@205; 3@225; 3@235
*
WOD as rx’d w/ 155# barbell. 5 rounds
Strength: HPC
3@85
3@85
3@105
3@105
WOD with 75#Barbell
5 rounds + 125m run
Hang power clean
3reps each
135, 155, 185, 205(pr)
Wod w 135# & row/bike/run
4rds + .9k bike
HPC
3@135
3@155
3@175
1@185
Wod w/ 135# barbell
6 + 9 HPC
HPC
135-205-255-275 (F) (F) (F) GOT 3 SINGLES
WOD RX+
6 ROUNDS +20 REPS