October 5, 2017

Thursday 171005

EMOM WOD 1min Work followed by 1min Rest
-Min 1 = 10 MRX 7 Over Bar Burpees to Max Front Squats
-Min 2 = Rest
-Min 3 = 7 MRX 4 Burpee Pull-ups to Max T2B
-Min 4 = Rest
-Min 5 = 30 MRX 20 Double unders to Max KettlBell Swings
-Min 6 = Rest
**Repeat the 6min session 2 more times for a total of 3/18min
Athlete Load Choices
Barbell 75/55 95/65 115/75 135/95 155/105
KettleBell 45/25 55/35 70/55 88/70

Post results to responses.

DSC_0122

24 thoughts on “October 5, 2017”

  1. Bench press: 4 sets with max drop reps
    1st through 4 sets
    6@185; 10@135
    *
    WOD as rx’d except did lateral barbell skier jumps in place of DU
    Used 135# for front squats & 55# KB
    ~
    Max front squat reps: 13/13/13 (39 total)
    Max T2B: 7/5/5 (17 total)
    Max KBS: 29/20/20 (69 total)
    *
    Total reps- 125
    *
    Core: 25 – GHD sit-ups; pseudoweighted, anchored, butterfly sit-ups

  2. Strength: Bench Press Drop Sets 205#(82%) to 135#(54%)
    1) 5/15
    2) 5/7
    3) 3/10
    4) 3/7

    WOD Rx:
    155# Front Squats – 10/5/4 = 19 reps
    T2B – 6/3/1 = 10 reps
    70# KBS – 11/6/7 = 24 reps

    Total: 53 reps

  3. Bench Press Drop Sets w/205#/135#
    2@ 5/12
    2@ 5/10

    WOD Rx’d w/95# barbell/55# KB

    FS: 9/9/9
    T2B: 2/2/2
    KBS: 17/17/17

  4. Bench 65#/75#
    6-8, 6-6, 6-8, 6-8

    WOD MRx
    (7 OBB; 55# FS; 4 B/PLU; 20 D/U; 25# KB)

    FS: 11+10+11 = 32
    T2B: 7+7+8 = 22
    KBS: 19+20+21 = 60

    Total reps: 114

  5. Bench Press Drop Sets w/ Jamie:)
    (85# and 65#)
    5/20
    5/20
    5/20
    5/20

    Wod w/#65, 35#KB, and biked 5 cals instead of dubs

    FS- 6/4/3 probs should have done 7 burpees..
    T2B- 6/4/2
    KBS- 14/10/9

    Tough one today!!

  6. E4MOM
    Bench Press drop sets
    6@225# into 10@155#
    6@225# into 10@155#
    6@225# into 8@155#
    5@225# into 5@155#

    WOD
    Front Squats@135#=15-11-11 Total=37
    T2B=20-15-12 Total=47
    KB swings@70#=17-17-17 Total=51
    Total reps=135

  7. Awesome noon class!!

    Bench Press EMOM drop sets
    5 @ 175# into 8 @ 135#
    5 @ 175# into 7 @ 135#
    4 @ 175# into 7 @ 135#
    5 @ 155# into 4 @ 135#

    …that was exhausting by itself.

    WOD – MRX (7 Bar-over-Burps; 4 Burp-PLU; 45# KBS; 75# Front Squats)

    Front Squats (75#) = 12/10/10 (total = 32)
    T2B = 8/7/6 (total = 21)
    KBS (45#) = 21/22/24 (total = 67)

    Total Reps: 120

  8. Bench drop sets with Nicole B
    85 & 65
    6/20
    5/13
    5/10
    5/14

    WOD 65# 35# KB and Power cleans instead of FS
    Max PC 13-12-8
    Max TTB 12-8-4
    Max KB 21-20-20

  9. Bench drop sets
    4 X
    5 @ 150
    10 @ 95

    WOD with 95# BB & 55# KB
    Front Squats 10/4/4
    T2B 6/3/3
    KB Swings 13/11/12

    Total reps 66

  10. Bench press:
    Drop sets (4X)
    5-6 Reps@80% then immediately drop to 40-60% and max reps.

    1: 5@225#, 13@135#
    2: 5@225#, 11@135#
    3: 5@225#, 11@135#
    4: 5@225#, 7@135#

    10 over bar burpee/FS@95#: 7, 4, 3
    7 burpee pull-up/T2B: 3. 0, 1
    20 dubs/KBS@55#: 8, 6, 0

  11. Bench:
    5×185 into 10@135 (all 4 rounds)
    Wod
    135# front squat 17,12,11=40
    TTB: 19,15,11=45
    70#kb: 16,16,12=44
    Total reps: 129

  12. Drop in at crossfit west allis in Milwaukee
    3 rds for time with 1min rest after each round
    15DB snatch 35#
    12 box jumps..did games standard
    9HSPU
    Total time=5:38-2:00=3:38
    Ran 1.25 miles after
    Dropping in this morning made me definitely appreciate the awesome coaching, gym, and community of CFJ!

  13. Bench Press EMOM drop sets
    5 @ 195# into 12 @ 135#
    5 @ 195# into 6 @ 135#
    4 @ 195# into 3 @ 135#
    5 @ 175# into 4 @ 135#

    WOD with 95# BB & 55# KB
    Front Squats 12/8/7
    T2B 5/6/8 (last round v-ups and 5 Burp PU)
    KB Swings 15/14/16

    Total Reps: 91

  14. Bench w/ Syd
    85# & 65#
    5-20
    5-11
    5-10
    Wod w/ 25# DBs on FS
    FS: 13-11-9
    T2B: 8-4-3
    KB Swings: 21-18-16
    Good work 9:30!!

  15. Strength:
    Bench
    205# & 145#
    5/14
    5/11
    4/8
    4/6

    —–

    Wod 115#, 70# kb
    FS: 12-6-4
    T2B: 11-7-6
    KB: 16-13-12

    Some Core

  16. Bench
    205 & 135, 5-12,5-12,5-12,4-10
    WOD w/ 135 & 70
    FS – 12-9-3
    T2B – 11-10-3
    Swings – 18-16-10
    Total – 92…too many burpees for me

  17. WOD
    As Rx’d:

    Front Squats@135# = 11-7-6
    Total = 24

    T2B = 14-8-6
    Total = 28

    KB swings@80# = 16-14-14
    Total = 44

    Total reps = 96

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