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
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
OHS & 8 cal row
7 @85#, 6 @105#, 5@115#, 4@125#
Wod rx’d
4 rds + 23 DU’s
Ohs 7-6-5-4 @ 45-55-65-75
8 cal rows
Subbed 8 cal row for dubs
45# bar
10# wb
4 Rds even
OHS:
7@95
6@115
5@135
2 (and a half) at 155
12 cal row every other round
WOD Rx’d: 4 rds + 25 DUs
Row 12 cals
OHS 115,135,155,175
Wod RX
6+40 dubs
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)
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
OHS up to 4@115
10 cal bike every set
WOD w/65# and 9ft target
3 + 12 dubs
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
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
8 cal bike per round
OHS up to 135
WOD Rxd
3 Rounds
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)
Ohs and AB cal 10
7@95
6@125
4@145
7@75
2@185
wod rx
5rd + 2 wall balls
95# Strict Press/ 8 cal row x 4 rds
Wod with knee mods
3 rds 2 cal bike.
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
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
OHS / 12 cal row
7@115
6@145
5@165
4@195
—
Wod. Subbed 12 cal AS Bike for dubs
3 rounds + 12 cal bike
—
Abs
—
Curls
4 mile run
OHS – 95/105/115/135
WOD RX: 3 rds + 10 WB’s.
Absolutely melted today.
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.
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)
6 rounds instead of 5
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!!!!!
OHS
55-65-70-75
8 cal rows
WOD RX
4 rounds +34 dubs
OHS / 12 cal row
7@115
6@145
5@165
4@195
—
Wod RX+
3 rounds + 10 SDHP
—
Pathetic effort at Abs Circle
—
Curls
Worked on snatch up to 85#
WOD mod
40 DUB
20 KB G2O #20
10 SDHP #55
5 G2O
3 rounds + 3KBG2O
OHS
7@105
6@115
5@125
4@135
Cal Row
8-10-10-10
WOD Rx
3rds + 13WB
Tabata abs
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)
WOD as Rx’d:
5 rounds + 46 reps (thru 6 wall balls)