April 11, 2018

Wednesday 180411

Tester “Fast 50’s” by DB

For Time: 
-50 Pull-Ups or 50 C2B Pull-ups
Rest 2min
-50 HSPU or 50 HRPU
Rest 2min
-50 Bodyweight/75% BW Deadlifts
Rest 2min
-50 GHD Sit-Ups or 50 Anchored Sit-Ups
Rest 2min
-50 KBS 55/35# or 70/55# or 45/25#
Rest 2min
-50 Double Unders
Rest 2min
-50cal Row or 50cal A Bike
Rest 2min
-50 Hang Pwr Cleans 115/75 135/95 95/65
Rest 2min
-50 Over Bar Burpees
**Athletes choice on order of exercises**

Post total time minus rest to responses.

DSC_0367

26 thoughts on “April 11, 2018”

  1. 50 Deadlifts @ 75% BW 105# = 2:07
    50 cal row = 4:46
    50 Hang Power clean 55# = 2:27
    50 GHDsit ups = 2:29
    25 HSPU (abmat) & 25 HRPU = 4:53
    50 KBS 25# = 2:21
    100 single unders = 1:27
    50 pull-ups = 6:01
    50 OB Burpees = DNF – finished 25 at the cut-off

  2. WOD w/some modifications:
    DL@ “ideal body weight”; HRPUs, abmat SUs, 95# HPC
    Finished at 44:55
    First one back in a week…heck of a way to jump back in.

  3. A great looking group of CFJ CFers!
    48 yo male, 5’5″ 172lbs

    Order of WOD and Splits =
    3:07 = Row
    7:23 = Pull-ups
    12:03 = Hand release push-ups
    17:04 = deads 175lbs
    22:18 = GHD sit-ups
    27:34 = HPC at 115lbs
    33:36 = burpees
    37:57 = KBS 24kgs
    40:20 = DUs
    WOD as RXd = 40:20 – 16:00 = 24:20
    Have an awesome Hump Day!

  4. 50 cal bike
    20 strict pull-ups
    50 reg burpees
    50 DL 185# ( not my Bw!)
    50 sit-ups
    50 kb
    50 h pc 95#
    50 push-ups
    50 cal row
    38:56
    I did only 1 min rest bw, just so I knew I’d get done in time!

  5. Wod w/30 reps for everything
    155# deadlifts, 35# kb, 65# everything else

    Ring rows, strict press for push-ups, anchored sit-ups, rowing, thrusters for burpees

    43:13 – 16:00 rest = 27:13

  6. Burpees= 2:33
    PU(mod 25 strict)= 1:31
    DU= :28
    Row= 2:02
    GHD= 3:44
    70#KB= 2:40
    HSPU= 3:22
    115#HPC= 2:44
    215#DL= 3:25

    Total: 38:29 -16:00 = 22:29

  7. that was a fun one – great noon class!!

    Order of WOD and Splits =

    Burpees = 0:00 – 4:49
    Hang PC (95#) = 6:49 – 9:57 (3:08)
    HR Push-Ups = 11:57 – 15:23 (3:26)
    Deadlifts (185#)= 17:23 – 22:30 (5:07) – this was brutal
    Double Unders = 24:30 – 25:05 (:35) – dominated this one 🙂
    Calorie Row = 27:05 – 30:40 (3:35)
    KB Swings (45#)= 32:40 – 35:06 (2:26)
    Ring Rows = 37:06 – 41:00 (3:54) – did these in place of PLU’s
    Anchored Sit-ups = 42:00 – 43:57 (1:57) – only rested 1 minute before this one

    WOD as MRx (ring rows in place of PLU’s)
    43:57 – 15:00 rest (1:00 rest on last one) = 28:57

    Thanks Jessica for a great noon class!!

  8. 50 Pull-Ups – 3:09
    50 HRPUs – 2:55
    50 GHDs – 5:13
    50 Cal Bike – 7:12 (longest bike ride since I was 5)
    50 Deadlifts @185# – 5:55
    50 Hang Muscle Cleans @75# – 5:23
    Stopped here at 39:48 to contemplate whether or not I should have stayed in the office today but it was great seeing familiar and new faces!

  9. 50 Cal Bike
    Rest 2 Min
    50 C2B/Pull Up
    Rest 1 Min
    50 HRPU
    Rest 1 Min
    50 DL 105#
    Rest 1 Min
    50 GHD w 4# Med Ball
    Rest 1 Min
    50 KBS 35#
    Rest 1 Min
    50 DU
    Rest 2 Min
    50 Hang Power Clean
    Rest 1 Min
    50 Over Bar Burpee
    Finished 38:29 (including rest)
    *Reduced rest to ensure enough time to do all reps

  10. #kodacrossfit
    Warm up
    4 rnds
    Row 250 m, 20 s supinated Hang, 10 suitcase dumbbell deadlift (10 each side), 20 plank shoulder taps

    WOD: 10, 9, 8,…
    Double Russian kettlebell swings 35#
    Strict handstand push-ups
    30” box jump – step down

    Finished in about 14 min

    Some banded flys and planks

    25 ghd sit-ups

  11. Burpees 3:34
    DL 2:06 @115 more than 75% but < BW
    Sit ups 1:42
    Pull-ups 5:01 (awful)
    Dubs :30
    Row 4:14
    HPC 65# 4:52
    KBS 25# 2:10
    HRPU 3:07
    Finished @43:16

  12. 5am class
    WOD w/strict HSPU’s, BW DL@110lbs, and HPC@75#

    Strict HSPU: 1:43
    GHDs: 2:15
    Pull Ups: 1:26
    KB: 2:29
    DU 0:26
    DL: 2:24
    over bar burpees: 3:46
    Hang Power Cleans@75# 3:09
    row 3:57
    Total time=37:45-16:00 rest=21:45

    4:30 class
    1.5mile run
    100 wallballs
    50 burpees
    25 bar MU’s
    time=31:25
    well that took me longer than it should have ha! SUPER windy run but what a beautiful day!

  13. RX’D 170 dL,115HPC,70lb KB
    PU – :51
    DL – 1:09
    Cal Row – 3:04
    KB swings – 2:25
    HSPU – 4:46 this was so slow for me today
    DU – :28
    HPC – 2:58
    GHD – 2:02
    OBB(or known as death) – 2:52

    Total time 36:35-16 min rest=20:35

    5 rounds
    3 rope climbs slow focused on foot work

    Then 400m farmers carry w/55lb KBs broke at 300m was being a baby should have sucked it up like Justin fun day though

  14. Wod. Rx’d.
    55# KB / 185# DL / Hand release PU / pull-ups / GHD / 115# HPC / Row
    Started with Burpees, finished with PU

    39:48 – 16:00 = 23:48

    Not Fun!

  15. WOD
    Pull ups 5:43
    Sit ups 2:47
    Deads 4:12 185#
    HRPU 4:01
    Box jump 24″ 4:28
    HOC 115# 5:16
    Row 4:42

    43:05-14:00=29:05
    Time cap prior to Burpees & kb

  16. 50 Burpees
    50 Deadlifts (185#)
    50 HRPU
    50 GHD’s
    50 Pull-ups
    50 Double unders
    50 Hang power cleans (115#)
    50 KB Swings (55#)
    50 calorie Row

    38:44 – 16:00 = 22:44

  17. 50 DU
    50 DL
    50 HRPU
    50 Anchored Situps
    50 Pull Ups
    50 KBS
    50 HPC
    50 Cal Row
    50 Over the Bar Burpees

    41:02-16:00=25:02

  18. 50 Cal Row 3:15
    50 Pull Ups 3:27
    50 Sit Ups 0:42
    Cleans 4:42
    Sit Ups 3:18
    KBS 3:46
    Push Ups 3:38
    Burpees 6:18

    Burpees killed me. Ran out of time and did not do the DL’s.

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