**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.

BlockerAs usual, Nick focuses on the task at hand while Greg enjoys how easy the assault bike is becoming.

JeremyBench 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

Kevin FathStrength: 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

PeteBench 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

angieBench 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

AngieDid all the core stuff too. Just not for time.

G. RiceAbsolutely Brian. Just a nice little bike ride

Sydney S.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!!

BreckE4MOM

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

Ryan AlonsoAwesome 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

CindiBench 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

CindiOh shoot and 10 OTB burpees

And only 4 Burpee PU (I was on high bar)

DanBench 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

JimBench 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

Nick KBench:

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

JessicaDrop 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!

Chris MafilleBench 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

HodgieBench

3 rds: 5@185, 8@135

Wod w/ 115# BB & 55# KB

FS: 13-13-11

GHD: 10-9-7

KB: 18-18-22

Total reps: 121

JamieBench 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!!

ZaneBench w Rayus

Mod wod: worked out

KevinStrength:

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

TSBench

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

Connor B.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

Chad WarrenWod RX’D

135 FS 70lb KB

Front squats 25,18,15

T2B(horrible) 13,7,5

KBS 17,15,16

131reps