Monday 171113
“2:1 Chipper” by DB
For Total Reps
2min AMRAP:
-Run 400m/MrX 300m & Max HSPU or HRPU
then REST 1min
2min AMRAP:
-Row 400m/MrX 300m or 1km A Bike & Max Over Bar Burpees (OBB)
then REST 1min
2min AMRAP:
-100 DUs MrX 75 & Max KBS55/35 RX+70/55
AMRAPs above athletes perform first and in any order
then REST 1min
2min AMRAP:
-Run 200m & Max HSPU or WallWalks (WW)
then REST 1min
2min AMRAP:
-Row 200 or 0.5km A Bike & Max OH BB or DB Lunges (alt/sta) 95/65 75/55 or 45/30 35/20
then REST 1min
2min AMRAP:
-Run 200m & Max KBS
then REST 1min
2min AMRAP:
-Row 200m & Max HSPU or S2O BB or DB 95/65 MRX 75/55 DBs 45/30 MRX 35/20
then REST 1min
2min AMRAP:
-75 Doubles MrX 50 & Max Over Bar Burpees
AMRAPs above athletes perform in any order
Post results for all AMRAP’s and total reps to responses.
Participated.. ugh
HRPU’s- 6
OBB- 3
Didnt finish Dubs
WC’s- 4
Lunges-12
KB- 16
Pull-ups in place of S2O-8
OBB’s-1.. oh Yeah!
WOD Rx*:
Run + 13 HSPU
Row + 9 OBB
DU’s (75) + 0 KBS
Run + 17 HSPU
Row + 10 OH BB Lunges
Run + 17 KBS
Row + 6 Strict HSPU
DU’s (12)* + 15 OBB
*Moved on after third miss; Adding to my list of weaknesses right next to Squat Snatches, Butterfly Pull-ups, and Cardio
WOD Modified
300m row + 13 push ups (from knees)
300m row + 20 4-count flutter kicks
15 cal row + 12 ring rows
200m row + 23 push ups
200m row + 17 air squats
200m row + 13 ring rows
200 m row + 21 push ups
10 cal row + 33 4-count flutter kicks
Look at that sexy mama!
WOD RX:
HSPUs-15
Burpees-11
KBS- 30
HSPUs-21
OH lunges -16
KBS- 40
S2O-18
Burpees-18
Total reps-169
WOD
With strict HSPU’s, 70# KB and 95# barbell
In order as written above with runs and rows.
HSPU’s-23
OBB-12
KBS-24
HSPU’s-24
OH BB Lunges-22
KBS-25
HSPU’s-17
OBB-21
Total reps=168
Looking amazing, Steph!!!
WOD w/strict HSPU’s, 35#KB, and 65# barbell
In order as written with runs and rows
HSPU’s-32
OBB-5
KBS-18
HSPU’s-36
OH BB Lunges-17
KBS-29
HSPU’s-28
OBB-16
Total reps=181
DU’s were terrible today…
wod as written with 70# KB, 95# barbell and kipping hspus
hspus- 25
obb-16
kbs-35
hspus-20
oh bb lunge- 27
kbs-25
hspus-16
obb-21
total reps=185
Wod with 55#, 1 abmat HSPUs, 35# kb, runs, rows, dubs as written
HSPUs-5
Over bar burpees- 5
Kb swings-14
HSPUs- 7
OH B.B. lunge-12
Kbs- 27
S2O-19
Over bar burpees-9
Total reps: 98
WOD RX:
HSPUs-18
Burpees-8
KBS- 18
HSPUs-18
OH lunges -15
KBS- 28
S2O-30
Burpees-6
Total reps-141
WOD as rx’d (except did lateral barbell skier jumps— did 100; 75) in order written above; Did HRPU, Wall walks, S2O w/ 95# barbell, 55# KB
**
1: HRPU – 16
2: burpees – 10
3: KBs – 30
4: wall walks – 5
5: OH lunges – 10
6: KBs – 25
7: barbell S2O – 26
8: burpees- 13
WOD rx w/25# DB OH Lunges
1. HRPU- 12
2. Burpees- 5
3. KBS- 6
4. Wall Walks- 4
5. OH DB Lunges- 11
6. KBS- 27
7. Barbell S2O- 24
8. Burpees- 10
WOD mods:
300m Row/Runs
75 DU’s 1st session – 50 DU’s 2nd session
75# barbell movements (OH Lunges & S2O)
55# KBS
In order as written with runs and rows
HRPU’s-23
OBB-9
KBS-22
HRPU’s-22
OH BB Lunges-11
KBS-18
S20-21
OBB-11
TOTAL REPS =137
WOD RX:
HSPUs-12
Burpees-10
KBS- 20
HSPUs-12
OH lunges -15
KBS- 25
S2O-23
Burpees-12
Total reps-129
Participated with empty barbell and 35# kb. This WOD would’ve been terrible even if I hadn’t done an hour of yoga before coming
Wod. Rx’d. All strict HSPU’s / OH lunge – 95# / 55# KB
Total = 113
95#, some mods
96 reps
WOD RX in order
HSPUs-2
Burpees-5
KBS- 0 –81 doubles
HSPUs-8
OH lunges -11
KBS- 13
HSPU-5
Burpees-7
Total reps-51
WOD 1abmat hspu, 95#, 55#kb
1: 6 hspu
2: 6 burpee
3: 35du/6 kbs
4: 8 hspu + 8 hrpu
5: 6 front rack lunges
6: 18 kbs
7: 15 s2o
8: 35du, 4 burpee
100dubs + kbs: 15
400 run + hspu: 7
400 row + obb: 5
75dubs + obb: 12
200 run + hspu: 10
200 run + kbs: 22
200 row + s2o: 17
200 row + lunges: 10
WOD w HRPU (stitches) 35# KB 65#OH Lunge and as written
113 reps
98
WOD
300 run 14 hrpu
400 row 4 bob
21 du 9 kb 53#
200 run 18 hrpu
200 row 10 oh lunges 95#
200 run 18 kb
200 row 16 s2o 95#
20 du 4 bob
93 total reps
Crossfit RTB Springfield MO
Strength:
Deadlifts 5, 3, 1 up to 345#
—
WOD
21-15-9
Power Snatch 95#
Box Jumps 30″ box
7:00
200 DU’s
WOD rx in order written
HSPU 12
OBB 4
KB Swings 25
WOD rx in order written
HSPU 12
OBB 4
KB Swings 25
Wall walks 6
OH lunges 15
KB Swings 30
S2OH 21
OBB 10
TOTAL – 123
Chase really wants to win our team competition on Saturday, so I came back for Saturday’s WOD.
5 RFT: (40min cap)
20 Wallballs 20# 10′
20 SDHP 75#
20 Box Jumps 20″
20 Push Press 75#
20 Cal Row (replaced with 20 Cal Bike)
4 rounds + 24 reps at time cap
6:39/10:39/10:15/9:34
Total reps: 135
E2motm x 10 mins
18 cal bike
18 push-ups
Completed.
Will try 20/20 next —- will be tough