May 14, 2018

Monday 180514

15min AMRAP:
-40 Doubles
-20 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
-10 SDHP 75/55 RX+ 95/65 MRX 55/45
-5 OHS

Post rounds and reps to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

28 thoughts on “May 14, 2018”

  1. Ohs and AB cal 12
    7@185
    6@225
    5@275 (first two needed a inch deeper)
    1@295
    WOD RX+ 95# 11′ target
    5+6 WB shots

  2. OHS
    10 reps @ 95
    10 reps @95
    7 reps @ 115
    7 reps @ 115
    12 cal A-bike each set

    WOD RX+
    5 + 60 reps(cleared dubs, wall balls, and sdhp)

  3. OHS 7-5-5-5 @55
    4x 12 cal rows

    WOD
    20 DU’s, 14# WB, 55# barbell
    Knew it would be low to spend time forcing myself to do DU’s.
    2 rounds plus 19 DU’s

  4. 50 ghd sit-ups

    Strength: overhead squat, row 10cal
    7@135#, :26
    6@145#, :19
    5@155#, :23
    4@165#, :24

    WOD Rx.
    2 rounds + 20 wallball

  5. OHS 7@155, 4@165, 2@175, 1@185
    12 cal row x 4

    WOD as prescribed+ except 8 cal AB in place of du
    4 rounds + 2 calories

  6. OHS
    7 reps @ 45
    6 reps @ 65
    5 reps @ 65
    4 reps @ 65
    10 cal ROW

    WOD (OHS = 45#, SDHP = 65#, Ski Jumps, 14# WB)
    3 Sets + (40 Ski Jumps & 20 Wall Balls)

  7. Strength
    155-165-175 OHS
    12 cal bike sprints slowest 7 seconds

    WOD Rx
    5 + 6 dubs

    Super poor effort today, maybe it was the bike sprints

  8. OHS & Assault Bike Sprints (alternating every 2 minutes)
    7@135#
    12 Calories in 14 seconds
    6@185#
    12 Calories in 14 seconds
    4@205#(failed on 5th rep)
    12 Calories in 16 seconds
    2@225#(suppose to be 4 reps but didn’t have it today)
    12 Calories in 14 seconds

    WOD
    As Rx’d
    Rounds=5+10 DU’s

  9. Back Squats
    7@245-6@265-5@280-4@300(3)
    Bike “sprints” – 3×8 cal, all under :30
    WOD rx – 4+ 20 wall balls
    Max, I out poor effort-ed you today by a wide margin and I don’t have :07 sprints to blame.

  10. OHS- used 75# for each set
    Row 12 cal sprints
    *
    WOD: 40 barbell skier jumps; 20 WB; 10 SDHP (75#); 5 OHS (75#)
    *
    5 rounds + 53 reps (made it to 3 SDHP)

  11. OHS and assault bike sprints (8 cals)
    7@105
    6@125
    5@145
    4@155
    WOD w/65# and 9′ target
    5rds+1WB
    All WB sets unbroken!!!!!

  12. OHS / 12 cal row
    7@115
    6@145
    5@165
    4@195

    Wod RX+
    3 rounds + 10 SDHP

    Pathetic effort at Abs Circle

    Curls

  13. Strength:
    7@145 6@175 5@ 95 (snatch Balance) 4@95 (snatch Balance)
    12-12-12-12 GHD Situps
    Wod RX+
    5 Rounds +47 reps (7 wall balls)

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