For Time:
-25 Bar Facing Burpees
-25 HSPU RX+ 6/4″ deficit MRX 2/4″ Rise or 6 Wall Walks
-400m Run
-25 Ring Dips RX+ Strict MRX 25 Bar Dips
-500m Row
-25 Hand Release Push-Ups
-100 Double-unders
-25 S2O 135/95 RX+ 165/115 MRX 95/65
Post time to responses.
Strength: EMOM
3X: 4 Hang power snatch @ 95#
Rest 2m
3X: 3 power snatch @ 115#
Rest 2m
3X: 2 power snatch @ 125#
Rest 2 m
3X: 1 power snatch @ 135#
WOD: 135#, bar dips, skier jumps, no ab mat on hspu
@20 min i had 10 push press.
Home WOD
For time
500m row
25 sit ups
500m row
25 squats
500m row
50 sit ups
500m row
50 squats
17:13
Strength:
3×4 HPS: 115#
3×3 PS: 125#
3×2 HPS: 135#
3×1 PS: 145
Mod WOD (1 abmat for HSPU, many, many no-reps on ring dips):
Completed
Strength: EMOM for 3 Mins
4 HPS @ 135#
3 PS @ 155#
2 HPS @ 175# (got behind on these missed one set)
1 PS @ 195#
WOD Rx’d
15:03
Strength
3×4 HPS @75
3×3 PS @85
3×2 HPS @100
3×1 PS @110
WOD as rx’d
21:36
Max dubs in 2 min – 70
Then did
5 min amrap
-5 toes to bar
-10 dubs
3×4 HPS @55
3×3 PS @60
3×2 HPS @75
3×1 PS @80
WOD with rows, 3 wall walks, green band bar dips, 80# S20, and 20 cals subbed for DU’s
21:47
Strength..stayed light
3×4 HPS @65
3×3 PS @85
3×2 HPS @95
3×1 PS @105
WOD rx’d+ w/strict deficit HSPU’s and run/row
17:09
those deficit HSPU’s and S2O were NO joke…shoulder smoker!
Max DU’s
125
Did thursday’s wod rx’d since i won’t be here for it..
9min AMRAP
9 hang power cleans@75#
7 t2b
5 box jumps
Total=10rds+6 hang power cleans
Crossfit 720 – Denver, CO
E1.5MOM 7Rds 2xClean Pull & 2xSquat Clean @ 80%
185#
3 sets:
10 DB Death March 45 per hand
5/5 DOUBLE KB Front rack lateral step up
20”, 2×35#
11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165#
Jerk, 165#
16Rds, 32Reps
Strength
3 x 4 HPS @ 115
3 x 3 PS @ 135
3 x 2 HPS @ 145
1 x 1 PS @ 155, 2 x 1 PS @ 165
WOD as prescribed except 20 cal bike in place of dubs
11 push press @ 20 minutes
HPS 65#
PS 70#
HPS 75#
PS 85#
Strength With Laura!
WOD
HSPU 2 Ab Mats
Paralette dips
65# S2O
17:22
Max dubs in 2 min 115
HPS and PS up to 135#
–
Wod with reg burpees, strict HSPU, bar dips, 135# and bike for run and dubs
17:10
–
30 ghd and 30 reg sit-ups
HPS 125#
PS 135#
WOD with wall climbs, green band ring dips (shoulder bursitis), 135#
22:47
Power snatch
4@115
3@135
2@155
1@155
WOD RX
12:50
Max dubs 200
3×4 HPS @115#
3×3 PS @125#
3×2 HPS @145#
1×1 PS @145
WOD
Rx+
Time: 15:09
3 x 4 HPS @ 45
3 x 3 PS @ 50
3 x 2 HPS @ 50
1 x 1 PS @ 55
WOD w/seated DB press w/15#, sit ups from knees, both rows, mogul jumps and
50# for S2O, paralette dips
24:20
(did 50 mogul jumps, then 5 S2O, 10 mogul, 5 S20…..this pattern
until 100 jumps and 25 S2O completed
Some serious action happening in this pic. Great times on those scores CFJ.
WOD with some mods = 14:54
In 17 mins, build up to a heavy double power snatch (not TnG)
136-165-185-205
Wod w/ 70# KBS & 24” box jump
150 dubs buy-in
3 RFT
21 RKBS
15 BJ
9 burpees
150 dubs cash-out
12:51, everything except dubs unbroken, but got no-repped on a box jump
Strength
3 x 4 HPS @ 115
3 x 3 PS @ 135
3 x 2 HPS @ 185
2 x 1 PS @ 205, 1 x 1 PS @ 215
Wod rx:
13:12
Strength
3 x 4 HPS @ 95
3 x 3 PS @ 115
3 x 2 HPS @ 135
1 x 1 PS @ 155
—
Wod. Rx’d (subbed Row for run)
14:33
3 x 4 HPS @85#
3 x 3 PS @105#
3 x 2 HPS @125#
3 x 1 PS @130#
WOD w strict HSPU and bar dips
62 DU @ 20 min cap
Village Crossfit Houston, TX
Strength: 5 rounds
2 Power Snatch @155
5 BMU
WOD: 12 minute AMRAP
1 Squat Snatch @155
3 Clean and Jerks @155
30 DUs
5 rounds + 4 reps*
Hurt my knee on second SS. Power Snatched afterwards. No Jerks; only Push Presses
3×4 @ 135
3×3@ 155
3×2@ 185
3×1@ 205
Wod rx+ 1k bike for run strict deficit hspus for 10 then kipped rest
16:57
Strength
3×4@115 hps
3×4@135 ps
3×2@165 hps
3×1@185 ps
Wod mrx all row
Time=16:24
Strength: 95, 105 115, 125
Wod RX’d row/row
15:27
Strength: 55/65/70/80
WOD with 65#, Bar dips
19:49
Strength
3 x 4 HPS @ 95
3 x 3 PS @ 115
3 x 2 HPS @ 135
3 x 1 PS @ 155
—-
Wod RX
17:27
—-
Abs by Meredith
Strength
3×4 HPS @ 65#
3×3 PS @ 75#
3×2 HPS @ 85#
3×1 PS @ 95#
3,000m row
15:13.5
HPS, 115, 4 x 3
PS, 135, 3 x 3
HPS, 155, 2 x 3
PS, 165, 1 x 3
RX
3×4 HPS@135
3×3 PS@155
3×2 HPS@175
3×1 PS@195
Wod RX+ Run/Row
17:22
Snatch:
3×4 HPS@115
3×3 PS@135
3×2 HPS@155
3×1 PS@165
*
WOD as rx’d except did 6 wall walks in place of HSPU’s
19:28
WOD RX + : 18:59
3×4 HPS @75
3×3 PS @95
3×2 HPS @105
3×1 PS @115
WOD
Time capped at 1 S2O
Both rows, HSPU 15 w/1 abmat and 5#wt then 10 w/2abmats, dips with a band and counted attempts on dubs
Abs by Mere