6min AMRAP:
-6 Squat Cleans 115/75 RX+ 155/105 MRX 95/65
-3 Muscle-ups (ring/bar) or 6 C2B Pull-Ups
REST 2min/add weight
3min AMRAP:
-3 Hang Squat Cleans 155/105 RX+ 185/125 MRX 115/75
-2 Muscle-ups (ring/bar) or 4 C2B Pull-Ups
Post rounds and reps for each AMRAP to responses.
E2mom back Squat
6@75% (205)
4@80% (225)
6@75% (205)
3@85% (235)
2@90% (245)
3@85% (235)
WOD 1*: 5rnds w/115#+2 c2b
WOD 2: 3rnds w/155#+4 c2b
*Made up the missed 15 c2b at the end
25 ghd sit-ups
10 overhead dumbbell lunges w/15#
10 front rack dumbbell lunges w/40#
1 min high plank
Looking awesome, Maureen!!!
Back Squat
6@275#
4@295#
6@275#
3@310#
2@325#
3@310#
WOD
Rx+ with Ring MU’s
WOD#1=5 Rounds + 6 Squat Cleans
WOD#2=4 Rounds + 3 Squat Cleans
Welcome back Dennis! So good to see you!
Back Squats 6-4-6-3-2-3 @ 85-105-85-115-125-115
WOD
MRx
6 min = 3 rds + 6 Sq Clean
3 min = 3 rds + 2 Hang Sq Clean
Core:
25 GHD sit ups
26 Front rack DB lunges (10#DB’s)
25 Butterfly sit ups
A few 1-2 sec attempts at L-hang (pretty comical)
Back Squats:
6-4-6: 245-265-245
3-2-3: 275-285-275
WOD w/Rx weight & C2B:
AMRAP 1: 4 rds + 6 SC
AMRAP 2: 4 rds
Back squats
6@155
4@165
6@155
3@175
2@185
3@175
Wod rx + w/ bar mu
1: 4rounds
2: 4rounds+2hsc
Back squats:
6@255; 4@275; 6@255; 3@315; 2@335 (* did 1); 3@315
*
WOD as rxd (did C2B)
1st: 4 rounds + 6 squat cleans
2nd: 3 rounds + 3 HSC + 1 C2B
*
25 GHD sit-ups
Will finish the rest at home
Back squats
6@255
4@275
6@255
3@315
1@335
3@315
WOD RX (ring mu’s)
1, 4 rounds
2, 3 rounds
Back squats
6@155
4@160
6@155
3@175
2@185
3@175
WOD rx’d+ w/ring MUs
5rds+1 squat clean
4rds
Great to see you Coach DB!
BS up to 185#
WOD MRx with 6 and 4 pull-ups:
4 Rounds + 4 SC
4 Rounds
Back Squats
6@135
4@145
6@135
3@155
2@165
3@155
WOD as rx’d w/bar MUs
3 + 6 SC
3 + 3 HSC
Core Development
Nice to have you back Dennis!
Back squats
6@265
4@295
6@265
3@295
1@315 (failed 2nd)
2@295
WOD RX (bmu)
1, 4 rds + 8
2, 3 rds + 2
Back Squat
6@185#
4@205#
6@185#
3@255#
2@275#
3@255#
WOD
MRx with PU’s
WOD#1=4 Rounds + 2 Squat Cleans
WOD#2=3 Rounds + 3 Hang Squat Cleans
Back Squat:
265-375 jumped between couple different bars
WOD Rx+ (alternate sets ring mu-> bar mu)
4+6 squat cleans
4+1 hang-squat clean
It was great to see everyone today. Great job and I hope you loved the training.
Back Squat Pyramids =
6@135 – 4 @155 – 6@135 – 3@165 – 2@185 – 3@165
WOD Modified
6min AMRAP
-6 Squat Cleans 75lbs
-6 Ring Rows
-6 Parallette Dip push-ups
= 4rds + 2reps
Rest 2min/add wt
3min AMRAP
-3 Hang Squat Cleans 95lbs
-4 Ring Rows
-4 Parallette Dip push-ups
= 4rds + 2reps
All Core and Lunge Development Completed
Back squats
6@315
4@335
6@315
3@355
2@375
3@355
Wod RX+ W/Ring MU
1st amrap-5 rounds+1 clean
2nd amrap-3 rounds+1MU
CrossFit Route 7
Fran
4:35 (don’t think that’s a PR, but I smoked the first 21 thrusters… oops)
8/7 on the round of 15 thrusters, which was super weak
16min EMOM
1 – 10 HRPU
2 – 10 cal assault bike
3 – 40 sec plank from elbows (didn’t make all 40 seconds the last 2 rounds)
4 – 10 GHD situps
BS
205/220/205/235/250/235
WOD1 w/95 & ring MU
3rds 6 SC
WOD2 w/115 & bar mu
4rds
Back Squat
6@105
4@115
6@105
3@125
2@135
3@125
WOD with 65/85 and pull-ups
3 rds + 6 SC
2 rds + 3 HSC
BS up to 245#
—
Wod RX
4 Rds + 5 SC
3 Rds
—
Abs by Diligent Dan! Thanks Dan for running the ab circle while Meredith was on leave without notice!!
Back Squat
6@165
4@185
6@185
3@215
2@225
3@215
WOD
with C2B
WOD#1=4 Rounds
WOD#2= 2 Rounds (late loading my bar)
6@165
4@175
6@165
3@185
2@200
3@185
WOD RX +
3 +8
WOD RX +
3+1 (Better BMU this wod)
Core Development
Thanks for the encouragement Nicole! Grateful to be coached by you & Breck!
Back Squat-not quite @my percentages but that’s all the knees would go for today
6@185
4@195
6@185
3@205
2@215
3@205
WOD Rx w/ C2B
1- 4 rds + 3 C2B
2- 3 rds + 3 HSC
Core & Lunge Development
Back squat
6@205
4@235
6@205
3@275
2@295
3@275
WOD: RX with c2b
Rd 1: 3rds + 8
Rd 2: 3 rds
Squat Pyramid
6@265-4@280-6@265-3@300-2@315-3@300
WOD rx + w/ bar MU
4 rds
3 rds + 3
Hit goal of unbroken MU w/ no fails
Village Crossfit Houston, TX
Strength: Back Squat (participated)
1@295
2@295
3@275
3@275
1@275
10-9-8-7-6-5-4-3-2-1
DB Renegade Row (35#)
HSPU
X3 Russian Twist with Slam Ball (20#)
24:53
6@365
4@405
6@365
1@425
Stopped there percentage weren’t there today
Wod rx + rings
4 rds even
4 rds even
No extra
6, 205
4, 225
6, 205
3, 235
2, 245
3, 235
RX, C2B
3 rounds plus 6 SC
3 rounds