Wednesday 180131
Athlete has 3 Choices Today
Open WOD 16.4/17.4
13min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU
**compare to last year’s Open**
Open WOD 16.4/17.4A
15min AMRAP:
-25 Deadlifts 225/155 MRX 185/125lbs
-25 WallBalls 20/14 10/9′ MRX 20/10 9′
-25cal ROW
-25 HSPU MRX 25 Push Press 95/65 or 25 HRPU
Open WOD 16.4/17.4DB
15min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU
Compare to March 17, 2017.
5 rounds for time of:
11 deadlifts @ 95#
11 wallball shots @ 8#
11 calorie row
11 HSPU w/2 abmats
Time – 17:16
Core: 50 anchored sit ups
16.4/17.4 Rx’d:
178 Reps (13 HSPU)
+11 rep improvement over the open
16.4/17.4 rx’d
44 HSPUs..only had about a minute and a half left at the end…wallballs took forever..row was actually faster this time
Total=209 reps (19rep PR)
Forgot to put that after time cap rested about 20-30 sec then finished HSPUs@14:28
16.4/17.4 Rx’d
195 Reps (30 HSPU)
As rx’d
49 cals at 15 minutes
Legs had nothing left after thrusters and rowing this week.
17.4 RX
230 reps (10 deadlifts)
40 rep PR
AMRAP in 15 mins
Wod as rx’d
Got to 12 HSPU at 15 minutes but went ahead and finished
(HSPU w/abmat and 25# plates for hands)
WOD@sea
21-15-9
Dumbbell deadlift 55#
Cal row
Goblet squat
Rx @ CF Huntsville
175 reps (10 hspu)
I think it’s a PR?
WOD as rxd 16.4/17.4
173 reps (6 rep PR); 8 HSPU {last time 167 reps (2 HSPU in 4 minutes)
*
Came off row at 11:10 much slower than the last 2 times which I came off right around 9 minutes.
Wod rx
212 – 47 hspu (12 pr)
Tie break: 7:32 (off rower) 43 second pr
Was going to stop at 44, but decided to go ahead and beat jess
16.4/17.4 as rx’d
166 reps (1 HSPU) at 13:00
5 rounds for time of:
11 deadlifts @ 225#
11 wallball shots @ 20#
11 calorie row
11 HSPU w/1 abmat (2 abmats on 4th & 5th round)
Time – 17:22
finished 4 rounds at 13min
16.4/17.4 as rx’d
170 reps (5 HSPU-no ab mats) at 13:00
4 rounds:
40 cal assault bike
40 GHD’s (rd. 1&3) / 40 military sit-ups (rd. 2&4)
20 right hand DB snatch (45#)
24:24
Open WOD 16.4/17.4
As Rx’d
Reps=239 PR (19 deadlifts)
2016=233
2017=228
Open wod 16.4/17.4
2018= As RX’D=261 reps (41 deadlifts) pr by 47 reps
2017=214 (49HSPU)
Thanks Jordan for judging me
Open WOD: RX: 200 (not feeling 100% still 🙁 )
2:04
4:26
8:39 – Tie Break
2017: 193 – Tiebreak 8:48 (7 Rep & 9 seconds better)
Thank you Steph! I owe you! 🙂
15min AMRAP:
-25 Deadlifts 225
-25 WallBalls 20#/10′
-25cal ROW
-25 HRPU
1 round 25 wall balls
core work
MRx: 4 Rounds + 9 Wall Ball Shots
11 Deadlifts
11 Wall Ball Shots
11 Cal Row
11 HSPU’s
Open Wod 16.4/17.4
202 reps (37 HSPU)
2016- 187reps (22hspu)
2017-188reps (23hspu)
16.4/17.4 rx – 189(24 HSPU), first time doing this one.
DL 15-10-10-10-10 4:00ish
WB 25-12-10-8 3:30ish
Row 4:00ish
HSPU 15-9 in about 1:30ish
Could’ve rowed much better.
Hotel Gym…
Open MODWOD 16.4/17.4A
15min AMRAP:
-25 Deadlifts 35#DBs
-25 AirBalls 8#
-25cal Elliptical
-25 PP 15#DBs
2 Rnds + 10ABs
17.4 as rxd:
186 reps tie break 9:44
2017: 188
2016: 182
I’ll take it! We’ve worked hard this week and I’m happy to be close!
Proud of everyone today! Great work!
Open WOD 16.4/17.4A
15min AMRAP:
The 25’s
2 rds + 3 DL’s
203 reps
17.4 as RX’d
All of my split times were a little slower today BUT I got 5 HSPUs so I’m pretty pumped… waited around FOREVER last year just to get enough rest to get 1 HSPU.
Tabata abs by Mere
Great work today everyone!
Marissa, way to stay after it
Crossfit Alaska
“Blitzen” with assault bike
5 rounds for time
20 cals
10thrusters @115lbs
Time=9:38
All thrusters unbroken. Pretty big accomplishment for me.
Crossfit Alaska
Blitzen scaled @65# (rx 80#)
5 RFT:
15 cal
10 thrusters (all unbroken)
Time-12:55
16.4/17.4
RX first time
199 reps (34 HSPU)