Monday 180611
10min AMRAP:
-200 Row or Run or 0.5km A Bike (mix-up)
OR -30m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
-4 Over Bar Burpees
-6 OHS 75/55lbs RX+ 95/65 MRX 55/45
-8 SDHP
Post rounds and reps to comments.
Monday 180611
10min AMRAP:
-200 Row or Run or 0.5km A Bike (mix-up)
OR -30m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
-4 Over Bar Burpees
-6 OHS 75/55lbs RX+ 95/65 MRX 55/45
-8 SDHP
Post rounds and reps to comments.
60 ghd sit-ups
WOD w/sled 55#
3 rounds + 1 sled
Strength back squat e3mom
7@205#
6@215#
4@215#
4@215#
2x 1min ohs in the bottom
30 reverse rower tucks
10 AMRAP rx’d
4 rx’d
No strength, 1k row 4:39
WOD Rx’d w/55# sled
4 rds + 1 sled
Back squats:
7@225
6@245
5@275
5@285
WOD Rx w/Runs:
3 rounds
Strength: Back Squats
7@135
6@185
4@225
0@275
Doctor prescribed a 6-month recovery, but I think I can do it in 4 🙂
500-Pushup Team Challenge at Williams:
125@9:45
WOD with sled pushes
3 Rounds even
Back squats – stayed light
Core development
WOD RX+ w/ Sled
4 Rounds
Back Squat
7@265#
6@285#
DNF. . .
WOD RX w/ A-bike
4 rounds + .3km
Back Squat
7@105
6@125
5@135
5@135
WOD
Rx+ with all sled push
Rounds=4
Back Squats
7@225#
6@275#
3@315#
DNF last set
WOD rx+
3 rounds even
Back Squats
7@125
6@145
5@160
5@160
Core Development
All sled pushes
WOD Rx (sled)
4+ 6 OHS
back squat
135-195-275
Still beat up from this weekends comp
WOD as rx’d with sleds
4 + 2/3 of a sled push
Back Squat up to 2 sets of 5@275
Core completed
Wod as RX (don’t get to say that often – lol)
*55# sled push
3rds + 1 sled push
Strength:
7 @ 115#
6 @ 135#
5 @ 135#
3 @ 155#
called it a day after that – great noon class!
WOD (1st two rounds included Sled, last two went to row, 65# for SDHP, 45# bar for OHS)
3 rds + 130m Row
Strength:
7 @ 115#
6 @ 135#
4 @ 155#
4 @ 175#
First WOD after knee surgery
Bike, 75#, SP for OHS, double pushups for burps
3 rds + 0.5 km
WOD RX w/ Runs: 5 RDS
Strength
7 @ 135
6 @ 145
4 @ 155
4 @ 155
WOD RX+ I accidentally done row and sled push
3 rds + 45m
Back squat
7@355
6@385
4@405
1@455
WOD as rx’d with sleds
4 rds even
Back Squat up to 2 sets of 5@275
WOD rx’d+ w/all sleds
3 rds
Back squats
7@135
6@155
4@175
4@175
Core development completed
Wod. Rx’d. Sleds
4 rounds
—
175-185-205-225
—
Rower tucks
WOD as rxd: (rowed)
5 rounds + 50 Meyers
*
Didn’t do squat strength.
Did 25 strict pull-ups; 50 push-ups; 75 air squats
*
10 min 2K row
WOD RX+ w/ all sleds
3 rds + sled
Back squat w/Mer
7@155
6@175
5@195
5@205
Great job Mer, way to push on those!
Tabata abs and rower tucks
WOD RX w/ sled push: 3 rds even
Back squat – 7@185/6@205/3@225/1@235
Wod+
3 rds
BS
7@225-6@255-4@275-4@275
WOD rx with rows 4+80 m
Back squats
7@150
6@160
3@170
4@165
WOD rx w/ sleds – 5 rds
Squats
7@255-6@275-4@295
Man the humidity was tough. Felt like working out inside a mouth!
AM Work
HPC 3@135-3@155-4×3@185
Chain Bench 3@135-185-205-225-235
Shoulder Press – 8@105-105-95-95
Decline Push Ups 4×10
Conditioning Test – 300 yard shuttle x3
:56-:57-:57
Brutal.
Congratulations to Tyler and Kate on getting hitched! Wishing you all a lifetime of love and FUN!!!! 😉
WOD RX’D+ W/ SLEDS AND RUNNING
4 RNDS
BS
6@145
5@155
4@ 155
Fun one!!
Crossfit RTB
Strength:
Deadlift stayed light. Sore from Saturday
5×5 @ 225#
—-
Wod:
12 Min AMRAP
10 DL @ 225#
20 Wall balls, 20#
30 set ups
4 Rds + 12 Wall balls
—
Stretching and core
Wod RX with run
5 +100 meter run
Back squat
7@205
6@245
5@265
4@295
WOD as Rx’d:
4 rounds + 200m run
(row, run, a bike, run)
Wod RX+ with all sled pushes
4 rounds +1 30M sled push
Back squat:
7@335
6@355
4@375
4@385