For Time:
-400m Row or Run
-10 OHS 95/65 RX+ 115/75 MRX 75/55
-10 C2B MRX Pull-ups
-15 Front Squats
-15 Over Bar Burpees
-20 Back Squats
– 5 MUs (bar or ring) RX+5 Strict Ring MU MRX 5 Burpee C2B
-200m Row or Run
For Time:
-400m Row or Run
-10 OHS 95/65 RX+ 115/75 MRX 75/55
-10 C2B MRX Pull-ups
-15 Front Squats
-15 Over Bar Burpees
-20 Back Squats
– 5 MUs (bar or ring) RX+5 Strict Ring MU MRX 5 Burpee C2B
-200m Row or Run
Temp front squats: used 75#
*
WOD MRx: rowed
6:40
Tempo front squats-
135,185,205,225
Wod Rx+ with bar muscle ups and runs
7:55
Tempo front squats
255-255-285-305
Wod RX+ W/Bike and lipping ring MU
6:26
all unbroken
WOD: (95lbs; burpee C2B; runs)
8:37
@ The Strip CrossFit (Vegas)
Based on CF Games “The Standard”
30 C&J @ 135
30 strict pull-ups
30 snatch @ 135
14:49
Tempo front squats
185-225-245-275 (only did 1 @275)
Wod w/ Runs and 115#
7:50
Tempo Front Squats (worked up to percentage)
135-165-175-175
WOD Rx w/rows
10:27 (3/6 on bar MUs, just keep working)
Tabata abs
Great job 9:30!
WOD MRx with row
10:34
WOD rx row and bar MU
7:39
Front squats 115#
WOD RX 65#
With pull-ups
With burpee C2B
8:23
Tempo front squats w/85#
WOD MRx, row
11:59
Front squats
1 set at 245 back was too tinder from y/d
Wod rx (row barmu)
6:36
Tender *
Tempo Front Squats (worked up to percentage)
135-165-175-175
WOD Rx w/rows
10:27 (3/6 on bar MUs; gotta keep working)
Tabata abs
Great job 9:30!
Tempo Front Squats
115-125-125-125
WOD rx’d w/ring MU’s and all runs
7:36
Tempo squats
185
Wod RX (row, run, ring MUs)
7:21
3 Tempo Front Squats + 3 Tempo OHS x 4 Sets @ 115#
WOD
As Rx’d with Row and Ring MU’s
Everything unbroken
Time: 6:13
Tempo front squats:
115, 135, 135, 135
WOD RX: Rows and ring MU
7:35 failed 5th ring MU and the next one after that.
Strength up to 125
WOD 9:41
400m row
10-OHS 75lb
10-Pull ups
15-Front Sq 75lbs
15-Over bar burpee
20-Back sq 75lb
5-Burpee pull ups
200m run
Strength:
Tempo FS @ 135#
WOD Rx w/ OHL’s & Ring MU
7:35
2.3 mile run before and 2.3 mile run after.
Tempo front and overhead squats
95# 4 sets
WOD rxd rows
9:52
C2B only thing I broke up
Strength:
1st 2 sets: 55#
2nd 2 sets: 65#
WOD w/ jumping pull ups, 400M run, 200M row, 45# for Front squats and 15# for back squats
14:14
Tempo FS
4 sets of 3@150# (75%)
Wod w 400 ski erg, burpee c2b, and 200 row
13:15?
FS: 135#
WOD RX, Rows: 5:36 with 5 ring mu and 200 m to go. Spent the remainder of cap attempting ring MU. Got 2. After time cap 3 bar MU and row.