March 26, 2018 33 Comments / Workout of the Day (WOD) / By Breck Monday 180326 For Time: 2 Rds of: -7 Deadlifts 305/205 RX+335/225 MRX 255/175 -42 Double-Unders 2 Rds of: -6 Deadlifts -12 Box Jumps 24/20″ RX+ 30/24 MRX 20/18 2 Rds of: -5 Deadlifts -10 T2B Post time to responses.
Jim March 26, 2018 at 6:04 am Pre 50 ghd Strength dL, kbs 7@235#, 14@75# 6@250#, 12@75# 5@270#, 10@75# 4@285#, 8@75# WOD: 285# 13:45 Max ghd hold: 30s Reply
Melanie March 26, 2018 at 7:43 am Deadlift, KB @45# 7@155, 14 KB 6@165, 12 KB 5@175, 10 KB 4@185, 8 KB WOD with 185#, step-ups subbed GHD’s for DU’s started failing T2B at end, so had 2 left at time cap. Attempted after time cap, but didn’t get them. GHD hold: 20 seconds GHD in 2 minutes: 20 Forcing myself to start doing the optional core/grip development this week. Posting for accountability:) Reply
Angie March 26, 2018 at 7:54 am Deadlifts 7-6-5-4 @ 135-155-165-175 All KBS with 25# WOD w/@ 175#DL, 18” step ups, doubles and singles mixed 9:04 Core: 1 min GHD hold 35 GHD sit ups Reply
Breck March 26, 2018 at 8:10 am Deadlift and KB Swings 7@315#+14 kb swings@80# 6@335#+12 kb swings@80# 5@355#+10 kb swings@80# 4@375#+8 kb swings@80# WOD Rx+ All deadlifts unbroken Time: 6:35 Reply
OkieDB March 26, 2018 at 8:45 am Awesome pic of some awesome inverted CFJ athletes. Deadlift and KB Swings 7@215#+14 KBS 55# 6@265#+12 KBS 55# 5@325#+10 KBS 70# 4@365#+8 KBS 70# WOD = RX All Unbroken Time: 6:59 GHD Hold = 40sec GHD Sit-Up in 2min =40 Reply
Stephen H. March 26, 2018 at 9:54 am Deadlift and KB Swings 7@335# + 14 KBS@80# 6@365# + 12 KBS@80# 5@395# + 10 KBS@80# 4@425# + 8 KBS@80# WOD RX+ 7:27 Reply
Nicole Berry March 26, 2018 at 11:39 am DL’s & KBS w/ 35lb ea rnd 7@ 155 6@ 185 5@ 195 4@ 205 WOD as Rx’d 5:49 Good work, 9:30!! Love, LOVE having Dennis Berry’s positive encouragement to start the week off right! 🙂 Reply
Chase March 26, 2018 at 12:49 pm DL and KB Swings 7@225 6@235 5@255 4@255 All swings with 55# WOD with 255# 5:45 Reply
Dave D March 26, 2018 at 1:26 pm Deadlift and KB Swings 7@335# + 14@80# 6@335# + 12@80# 5@335# + 6 @80# 4@335# + 8@80# WOD DNF deadlift or du reps; did du’s for first time in a while Reply
Ryan Alonso March 26, 2018 at 1:29 pm That DL & KB combo was a heart thumper…phew 7@ 255#+14 KBS 55# 6@ 275#+12 KBS 70# (Russian) 5@ 285#+10 KBS 70# (Russian) 4@ 285#+8 KBS 70# (AMERICAN) WOD – MRx (20″ step-ups) 8:19 Great noon class! Thanks Nicole! Reply
Jeremy March 26, 2018 at 2:05 pm Deadlift/American KBS 7@305; 14 KBS w/55 6@335; 12 KBS w/55 5@365; 10 KBS w/70 4@385; 8 KBS w/ 80 * WOD as rxd except did lateral barbell skier jumps in place of DUs & did box step ups to 20” box * 7:35 Reply
Asad March 26, 2018 at 2:29 pm DL & KBS w/ 45# 7@ 185 6@ 205 5@ 225 4@ 245 WOD with 205# DL, 20″ Box Jumps, Ski Jumps 11:10 Reply
Crystal March 26, 2018 at 2:46 pm Strength: 7 @ 175# DL & 14 American KBswings (35#) 6 @ 185# & 12 Russian kB swings 5 @ 200# DL & 10 American kb swings 4 @ 210# DL & 8 Russian kb swings Wod with 175#, dubs, 20” box jumps, t2bs 7:22 Reply
Jessica March 26, 2018 at 4:21 pm Strength 7DL@155/14KB@35# 6DL@185/12KB@35# 5DL@195/10russian KB@55# 4DL@205/8 russian KB@55# WOD rx’d 5:54 GHD hold for 1min then 25GHD’s Reply
Marissa Dvorak March 26, 2018 at 6:00 pm KODA @ 5:30am with Georgie 🙂 7 @ 225 6 @ 235 5 @ 255 4 @ 275 No KBS WOD RX+ #225: 7:47 That was not pretty. Nice job Chad & Justin! 1:20 GHD Sit up hold 100 GHDs – not for time Reply
Shawn C. March 26, 2018 at 6:14 pm Stength 55 KB 7 @ 225 6 @ 255 5 @ 275 4 @ 305 — Wod. MRx 6:00 — 25 GHD’s Reply
Ali March 26, 2018 at 6:21 pm strength complex DL/KB Swings 35# 155#, 165#, 170#, 175# Wod w/ 155# 9:06 Reply
Justin March 26, 2018 at 7:00 pm Strength: 7@350 6@375 5@405 4@425 Wod Rx+: 7:00 Good push on the box jumps marissa! 5 Not for Time: -10 cal assault bike sprint -5 over shoulder d-ball w/100lb ball -25ft handstand walk Reply
Chad Warren March 26, 2018 at 7:11 pm DL and KB swings 7 DL@350 14 KBS 6 DL@375 12 KBS 5 DL@400 10 KBS 4 DL@425 8 KBS All KBS @80lbs WOD RX+ 5:41 5 rounds not for time 10 Cal AB 5 over shoulder d-ball clean@100lbs 25ft handstand walk Reply
Steph March 26, 2018 at 7:17 pm DL and KB Swings 7@245 and 14@35 6@260 and 12@35 5@280 and 10@55 4@295 and 8@55 WOD Rx’d (counted attempts on dubs) 9:38 1:05 GHD SU hold Not sure how many GHDs LOL Reply
Dennis March 26, 2018 at 7:45 pm Deadlift 7@245 6@265 5@275 4@285 WOD 255/step ups/ cut du in half 11:50 Reply
TS March 26, 2018 at 8:02 pm DL & KB Swings 7@280 – 14@70 6@300 – 12@70 5@320 – 10@80 4@340 – 8@96 WOD rx -9:00 You sub 6ers, unreal! Nice job. Reply
Kevin March 26, 2018 at 8:08 pm 18.5 Thank you Nicole for judging! ——- Stength 55 KB 7 @ 225 6 @ 255 5 @ 275 4 @ 305 — Wod. 255#, 24” box 7:30 — 20 GHD’s 35 sec GHD hold Reply
Jordan W March 27, 2018 at 9:16 am DL and KB swings 7 DL@350 14 KBS 6 DL@375 12 KBS 5 DL@400 10 KBS 4 DL@425 8 KBS All KBS @80lbs 5 rounds not for time 10 Cal AB 5 over shoulder d-ball clean@100lbs 25ft handstand walk attempt’s Reply
Eric March 27, 2018 at 10:48 am DL, AKBS (70) 255 x 7, 14 285 x 6, 12 305 x 5, 10 0 x 0, 8 MRX (255) 13:19 Reply
RachelB March 27, 2018 at 6:57 pm Strength dL, Russian kbs 7@125#, 14@45# 6@135#, 12@45# 5@145#, 10@45# 4@155#, 8@45# WOD: 175#1 set only then switched to 165# 11:37 Reply
Pre
50 ghd
Strength dL, kbs
7@235#, 14@75#
6@250#, 12@75#
5@270#, 10@75#
4@285#, 8@75#
WOD: 285#
13:45
Max ghd hold: 30s
Strength:
DL up to 4@325
Russian KBS w/80#
WOD Rx’d: 9:49
Deadlift, KB @45#
7@155, 14 KB
6@165, 12 KB
5@175, 10 KB
4@185, 8 KB
WOD with 185#, step-ups
subbed GHD’s for DU’s
started failing T2B at end, so had 2 left at time cap. Attempted after time cap, but didn’t get them.
GHD hold:
20 seconds
GHD in 2 minutes:
20
Forcing myself to start doing the optional core/grip development this week. Posting for accountability:)
Deadlift
7@275
6@295
5@315
4@335
KB 55#
Wod RX
7:04
Deadlifts 7-6-5-4 @ 135-155-165-175
All KBS with 25#
WOD w/@ 175#DL, 18” step ups, doubles and singles mixed
9:04
Core:
1 min GHD hold
35 GHD sit ups
Deadlift and KB Swings
7@315#+14 kb swings@80#
6@335#+12 kb swings@80#
5@355#+10 kb swings@80#
4@375#+8 kb swings@80#
WOD
Rx+
All deadlifts unbroken
Time: 6:35
Awesome pic of some awesome inverted CFJ athletes.
Deadlift and KB Swings
7@215#+14 KBS 55#
6@265#+12 KBS 55#
5@325#+10 KBS 70#
4@365#+8 KBS 70#
WOD = RX
All Unbroken
Time: 6:59
GHD Hold = 40sec
GHD Sit-Up in 2min =40
Great job and outstanding effort on the 2018 CF Open CFJ!!!
Deadlift and KB Swings
7@335# + 14 KBS@80#
6@365# + 12 KBS@80#
5@395# + 10 KBS@80#
4@425# + 8 KBS@80#
WOD RX+
7:27
DL’s & KBS w/ 35lb ea rnd
7@ 155
6@ 185
5@ 195
4@ 205
WOD as Rx’d
5:49
Good work, 9:30!! Love, LOVE having Dennis Berry’s positive encouragement to start the week off right! 🙂
DL and KB Swings
7@225
6@235
5@255
4@255
All swings with 55#
WOD with 255#
5:45
Deadlift and KB Swings
7@335# + 14@80#
6@335# + 12@80#
5@335# + 6 @80#
4@335# + 8@80#
WOD
DNF deadlift or du reps; did du’s for first time in a while
That DL & KB combo was a heart thumper…phew
7@ 255#+14 KBS 55#
6@ 275#+12 KBS 70# (Russian)
5@ 285#+10 KBS 70# (Russian)
4@ 285#+8 KBS 70# (AMERICAN)
WOD – MRx (20″ step-ups)
8:19
Great noon class! Thanks Nicole!
Deadlift/American KBS
7@305; 14 KBS w/55
6@335; 12 KBS w/55
5@365; 10 KBS w/70
4@385; 8 KBS w/ 80
*
WOD as rxd except did lateral barbell skier jumps in place of DUs & did box step ups to 20” box
*
7:35
DL & KBS w/ 45#
7@ 185
6@ 205
5@ 225
4@ 245
WOD with 205# DL, 20″ Box Jumps, Ski Jumps
11:10
DL
255-305-325-345
kB 70
Wod rx but subbed ttb to GHD
5:43
Strength:
7 @ 175# DL & 14 American KBswings (35#)
6 @ 185# & 12 Russian kB swings
5 @ 200# DL & 10 American kb swings
4 @ 210# DL & 8 Russian kb swings
Wod with 175#, dubs, 20” box jumps, t2bs
7:22
Strength
7DL@155/14KB@35#
6DL@185/12KB@35#
5DL@195/10russian KB@55#
4DL@205/8 russian KB@55#
WOD rx’d
5:54
GHD hold for 1min then 25GHD’s
KODA @ 5:30am with Georgie 🙂
7 @ 225
6 @ 235
5 @ 255
4 @ 275
No KBS
WOD RX+ #225: 7:47
That was not pretty. Nice job Chad & Justin!
1:20 GHD Sit up hold
100 GHDs – not for time
Stength
55 KB
7 @ 225
6 @ 255
5 @ 275
4 @ 305
—
Wod. MRx
6:00
—
25 GHD’s
strength complex DL/KB Swings 35#
155#, 165#, 170#, 175#
Wod w/ 155#
9:06
Strength:
7@350
6@375
5@405
4@425
Wod Rx+:
7:00
Good push on the box jumps marissa!
5 Not for Time:
-10 cal assault bike sprint
-5 over shoulder d-ball w/100lb ball
-25ft handstand walk
DL and KB swings
7 DL@350 14 KBS
6 DL@375 12 KBS
5 DL@400 10 KBS
4 DL@425 8 KBS
All KBS @80lbs
WOD RX+
5:41
5 rounds not for time
10 Cal AB
5 over shoulder d-ball clean@100lbs
25ft handstand walk
DL and KB Swings
7@245 and 14@35
6@260 and 12@35
5@280 and 10@55
4@295 and 8@55
WOD Rx’d (counted attempts on dubs)
9:38
1:05 GHD SU hold
Not sure how many GHDs LOL
Deadlift
7@245
6@265
5@275
4@285
WOD
255/step ups/ cut du in half
11:50
DL & KB Swings
7@280 – 14@70
6@300 – 12@70
5@320 – 10@80
4@340 – 8@96
WOD rx
-9:00
You sub 6ers, unreal! Nice job.
18.5
Thank you Nicole for judging!
——-
Stength
55 KB
7 @ 225
6 @ 255
5 @ 275
4 @ 305
—
Wod. 255#, 24” box
7:30
—
20 GHD’s
35 sec GHD hold
Strength: 245/265/285/305 plus 55# kbs
WOD w/ 265# DL: 8:22
Strength: 245/265/285/305 plus 55# kbs
WOD w/ 255# DL:
6:09
Strength: 255# plus 70# kbs
WOD w/ 255# DL:
6:34
DL and KB swings
7 DL@350 14 KBS
6 DL@375 12 KBS
5 DL@400 10 KBS
4 DL@425 8 KBS
All KBS @80lbs
5 rounds not for time
10 Cal AB
5 over shoulder d-ball clean@100lbs
25ft handstand walk attempt’s
DL, AKBS (70)
255 x 7, 14
285 x 6, 12
305 x 5, 10
0 x 0, 8
MRX (255)
13:19
Strength dL, Russian kbs
7@125#, 14@45#
6@135#, 12@45#
5@145#, 10@45#
4@155#, 8@45#
WOD: 175#1 set only then switched to 165#
11:37