Wednesday 180516
For Time:
-25 Deads 165/115 RX+ 205/135 MRX 135/95
-25 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-25 KBS 55/35# RX+ 70/55# MRX 45/25#
-25 T2B
REST 2min
-20 Russian KBS
-20 Military Sit-Ups RX+ 20 GHD Sit-ups
-20cal Row or A-Bike
-20 SumoDeads
REST 2min
-15 KBS
-15 T2B
-15 Deads or SumoDeads (athletes choice)
-15 Box Jumps
-15 Military Sit-Ups RX+ 20 GHD Sit-ups
-15cal Row or A-Bike
Post time 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
Strength:
Sumo deadlift 5-5-3 @ 85-115-135
Deadlift 5-5-3 @ 85-115-135
WOD MRx weights, box step-ups
25’s = 4:57
20’s = 4:14
15’s = 5:39
Total time 18:50 – 4:00 rest = 14:50
Sumo DL up to 305
DL up to 365
WOD Rx’d: 19:17-4:00 = 15:17
Strength
135 x 10 dead
225 x 5 dead
225 x 5 sumo
225 x 5 dead
WOD RX’d
25’s : 3:45
20’s : 9:37
15’s : 16:31
Total : 16:31
WOD with 1153, 35# kb, GHD’s subbed for T2B, step-ups, row
24:30 – 4:00 = 20:30
Waited for the GHD for a bit on my round of 15…probably should have just flipped sit-ups and GHD’s to keep going.
Wod rx (row/bike)
14:21 – 4:00 = 10:21
nice to be back in the gym!
deadlift up to 205# (4 sets of 5) – getting back in the groove
WOD Mrx (20″ step-ups; 10TBS/Bamboo V-ups; 45# KB)
17:51 – 4:00 rest = 13:51
Nice work Max – killed it!
Sumo DL up to 115
DL up to 125
Wod rx: 17:35-4:00= 13:35
215# and 225# not 115 & 125
Thought I was doing WOD rx’d but didn’t realize sit ups were military! Looked at that board a million times just never realized that..it’s what I get for running behind today and missing briefing so I’m just putting an ** by my time today! With all rowing
2:53
3:58
3:24
Total time=14:15-4:00=10:15
No rep
Strength up to 205
WOD RX w/ all rows: 15:46-4:00=11:46
DL 385
Wod RX
3:38
3:35
4:02
Total: 15:15-4:00=11:15
WOD- 20” box stepups; 55# KB; DL weight – 165#; Rowed; T2B; Military sit-ups
*
25s- 4:44
20s- 3:46
15s- 7:00
Finished @ 18:30 (-4) = 14:30
Deadlift up to 3@275#
WOD Rx+
1: 8:59
2: 19:04
3: 8 dead’s @25 min
Finished wod after buzzer
Wod rx w/ row
13:12-4:00= 9:12
Wod RX
13:37-4 = 9:37
Wod masters rx weight & box w/ab-mat anchored sit-ups and hanging knee raises, all rowing
23:53 – 4:00 rest = 19:53
WOD w/ A Bike & GHD’s:
17:37 – 4:00 = 13:37
Sorry Melanie 🙁
DLs up to 205#
WOD Rx’d
17:03-4=13:03
Abs
Way to move thru that Mere! Good luck this weekend.
MRx/Mods
18:09 total
Dreads upto 255
WOD
Sub v-ups for TTB, 165#
24:44
Stayed light on strength
455 DL 405 sumo
Wod RX+ w/bike
16:33
16:33-4:00 12:33
DL up to 400
Wod w/ 96#kb, 205#dl, 24″ box, ghd
27:33
DL up to 175#, SDL up to 145#
WOD w/25# KB, anchored sit ups using arms, 75# DL, 20″ box step ups, knee raises for
toes to bar….and did 20 regular KB’s (by mistake) instead of Russian
23:10 – 4 min rest = 19:10
This was a fun, but hard, one!!
Wod w/ ghds instead of t2b
Everything else rx
16:05-4 12:05