Thursday 170831
5 Sprint Rounds For Time:
-12/10 Barbell Push-ups
-10 S2O 115/75 RX+ 145/100 MRX 95/65
-8 Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-12/10cal Row or 12/10cal A-Bike
REST 2min after each round
Post each round and total time minus 8 minutes of rest to responses.
For Labor Day, Monday, September 4th we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend!Â
Bench: 5@185; 3@205; 2@215; 2@215; 1@225
*
WOD as rx’d (row)
Completed @ 18:26 (-8 min) = 10:26 adjusted time
1st- 1:45
2nd- 1:54
3rd- 2:03
4th- 2:16
5th-2:26
Bench w/ the lovely B & Jess!
5 @ 115 (77%)
3 @ 115 (still warming up)
2 @ 125
2 @ 125
1 @ 135 (90%)
Sprint rds rx’d w/ row
19:30-8:00=11:30 (it’s too early to calculate individual rounds)
Good race Pete!
Bench up to 115#
–
WOD mrx (step ups and knee pu)
21:57-8:00= 13:57
Barely made the time cap. Woops.
Strength: BP-
5@185, 3@225, 2@235, 2@245, 1@255
WOD Rx’d: 19:5x-8:00=approx. 12 minutes (fell apart in the 5th round)
Coming for you next time Ali!!
Strength: Bench Press
5@195
3@205
2@215
2@215
1@235
WOD Rx w/Bike & 30″ BJ:
2:24 (145#)
2:49 (dropped to 115#)
3:12*
3:17
2:05
Total: 13:47 without rest
*first calorie with only arms
Bench: 6-3-2-2-1 @ 65-75-85-90-95
WOD w/regular push ups, 65#, 20″ Burpee box step-ups
2:51
2:52
2:50
3:08
2:26 (save the hustle for last I guess?)
No Shoes, No Shirt, No Problems..
Lookin good Rouse’s
Bench
5@295#
3@315#
2@330#
2@330#
1@350#
WOD Rx+
1:58
2:00
2:08
2:27
2:28
11:01 Total
Bench
5@115
3@125
3@125
2@135
2@135
1@145
WOD rx’d w/assault bike
1:53
2:06
2:21
2:24
2:26
Total time=19:10-8:00=11:10
Ouch that bike HURT!
Bench
5@225#
3@245#
2@255#
2@275#
1@285#
WOD
Rx+ with Assault Bike
1:37
1:34
1:45
1:53
1:58
Total time=16:47-8:00(rest)=8:47
Bench
5@80#
3@85#
2×2@90#
1@95#
WOD with barbell pushups from knees, 65# S2O, burpee box step-ups, and rows
21:13-8:00(rest)=13:13
Bench:
5@85
3@95
2@115
2@115
1@125
WOD rx w/rows
19:4?-8:00 = 11:4?
Strength 5-3-2-2-1
Bicep curls and tricep extensions
Wod rx
Rd 1=2:08
Rd 2=2:15
Rd 3=2:16
Rd 4=2:20
Rd 5=2:17
Total=19:58-8:00=11:58
Bench e3mom
5@220
3@235
2@250
2@250
1@260
WOD: Rx w/row
1- 2:19
2- 7:19 (2:50)
3- 12:26 (3:07)
4- 18:15 (3:49)
5- 24:13 (3:58)
Bench: Up to 250# (PR by 5#; 245# since 6/27/17)
WOD Rx w/Row:
1:49
2:21
2:39
2:59
2:34
Total: 12:12 without rest
Bench up to 245#
—
Wod RX w/row
18:57 – 8:00 = 10:57
Strength bench press
265-285-315-335-355
Wod rx+ (bike)
18:08-8:00 = 10:08
Took me about 45 minute to get my bearings after this one
Bench
5 @ 228#
3 @ 245#
2 @ 265#
2 @ 265#
1 @ 288# (3# PR)
Wod rx’d
2:02
2:04
2:27
2:46
2:24
11:43 without rest
Thanks for the push at the end nicole!
Finished 3 rounds due to shoulder irritation
Round 1 & 2: 115#, 30″ & bike
Round 3: 95# power snatch, 30″ & bike
Remaining time ~ 7 minutes: assault biked 100 calories
Rough day.
Wod rx
17:52-8= 9:52
Bench Press
up to 75#
WOD
w/regular push ups, 45# S2O, step ups to 20″ box,
8 cal row
4 rds @ 21:23
(bike)
Skill Work:
3-2-1 Ring MU EMOM
30 REPS
wod rx+ with bike
1:43
2:00
2:46
2:52
Wod rx
Rounds 1,3 and 5 bike
Rounds 2 and 4 Row
19:59-8
11:59