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.
As usual, Nick focuses on the task at hand while Greg enjoys how easy the assault bike is becoming.
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
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
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
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
Did all the core stuff too. Just not for time.
Absolutely Brian. Just a nice little bike ride
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!!
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
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
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
Oh shoot and 10 OTB burpees
And only 4 Burpee PU (I was on high bar)
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
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
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
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!
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
Bench
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
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!!
Bench w Rayus
Mod wod: worked out
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
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
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
Wod RX’D
135 FS 70lb KB
Front squats 25,18,15
T2B(horrible) 13,7,5
KBS 17,15,16
131reps