Monday 190107
3 RFT:
-400m Run or Row or 1km A-Bike
-9 Knees to Elbows
-15 Hand Release Push-Ups
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-400m Run or Row or 1km A-Bike
-9 Knees to Elbows
-15 Hand Release Push-Ups
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
Post time to comments.
**Bring-a-Friend Day this Saturday, January 12th at 10:15am!
We’ll show them around the gym, give a brief introduction to CrossFit and have them hit a fun, beginner style WOD.
Reach out to Breck or Nicole for more information- no RSVP necessary but we’d love to know if you might be bringing someone!
**Last day to order winter apparel is this Thursday, January 10th! Click HERE to order yours today.
Bench- worked up to 1 rep w/ 225
*
WOD rxd: Rowed all 3 rounds
11:10
Bench up to 125 (10 or 15# pr – I’d have to search it out)
WOD with rows and possibly a mix of knees to elbows/triceps
13:44
Bench
1 RM=380#
WOD Rx’d w/ 400m Runs
11:40
Bench Press
6 Sets of 15@135#
WOD
As Rx’d
With run and everything unbroken
Time: 9:39
Bench up to 115 for 1. Not my max, but trying to train smarter in 2019. Lol
WOD with all rows, 25 lb kb, definitely a mix of knees to elbow/triceps and a mix of strict hrpu and from knees- 13:45
75 ghd sit-ups
Strength bench press
Up to 290# (5#pr)
WOD Rx all run
14:11
Strength: Bench Press
345#
WOD Rx (row)
9:15
1st time back since Dec. 20th…ugh – starting things off easy
Bench: 4×6 (135#)
WOD (bamboo V-ups in place of K2E, 45# KBS, & all row)
11:48
good to be back!
Bench up to 220#
WOD (with 45#, Run, Row, Run)
14:20
Bench
9@155
7@185
4@205
1@225
1@245
0@265
Wod RX with run
9:35
Up to 115lb bench
WOD
2 rounds
(Mucinex wins)
Bench:
6×10 @ 165#
WOD w/70KB, all running
13:56
DB bench #50
All sets x 15
–
Wod rx with bike
11:15
Bench
9@145
7@185
4@205
2@235
Wod RX+ all runs
10:01
Strength:
Bench Press
1 up to 255#
—
Wod RX
All Run
9:37
—
Core
Bench..stayed light..sore from this weekend
Up to 3@135
WOD rx’d w/runs
10:54
Strength:
Push press from the ground:
135-165-195-225-255-275 f
WOD RX+ all assault bike
9:57
Bench up to 75# ,,,Julie, thanks for letting me lift with you!
WOD w/20# KB (big noon class..all 25# taken),
Push ups from knees, all runs, knee raises
16:17
Wod w/ 35# KB
9:37
PR – 225lbs
WOD RX- 13:02
Strength:
Close Grip Bench Press
215# / 235#(f)
—
Wod. Women’s RX but with GHD instead of K2E
All Run
9:58
—
Core
Bench. 245
WOD
Hit time cap with 20 kbs left
Quads painfully sore.
Easy 50 cal bike and stretching and tried to roll my quads
Abs