5 Rounds, each for time of:
500 Meter row or 400 Meter runs
(these are every 7 minutes so they should be all out sprints each round)
E7MOM
**At the end of last 7 minute clock, conduct a
5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
10 Box Jumps 24/20″ MRX 20/18″
Compare to April 27, 2015.
WOD
Did 400 Meter runs marked off in my neighborhood
1: 1:24
2: 1:24
3: 1:27
4: 1:28
5: 1:28
5 Min AMRAP
With 109# gym bag full of bricks for my deadlifts (had to do sumo deadlifts)
30″ tree stump for box jumps
Rounds=3+5 Deadlifts
Great job Breck! Missing y’all!
400m sprints marked off in neighborhood
1)1:23
2)1:22
3)1:26
4)1:27
5)1:26
Wod- 10 single leg DL’s (55#KB) 5 ea leg. 24” box jumps on box I built yesterday.
4 rounds + 16 reps
Great job Chris!
WOD w/row
2:11.2
2:12.9
2:14.4
2:13.2
2:15.4
5min amrap 105# sumo DL (bag full of weights)
19” step ups
4 rds + 10 DL
Miss you friend!
WOD
Row
2:10
1:58
1:51
1:57
1:52
Step up on 21” step ladder
35# single leg KB DL (10 each leg)
4+ 10 DL
5min EMOM
-3 strict PLU’s
-5 Dumbbell DL (75# DB’s)
Rested about 3min
10rds for time
-400m run
-10 burpees
was around 32min
WOD
400 Meter Run (outdoor track) E7MOM
1: 1:47 (oops)
2: 1:35
3: 1:34
4: 1:33
5: 1:35
5 Min AMRAP
7 TTB (outdoor pull-up bar)
10 3-step jump-ups (outdoor stairs, 30 steps)
Rounds=4
WOD
Did 400 Meter runs in the hood.
*Some debate on distance here- .12 miles round trip comes out to 386M. So, with that in mind…
1. :56
2. :56
3. :55
4. :57
5. :57
5 Min AMRAP
185# bar bell
24″ Box
Rounds=3+5 Deadlifts
400m sprints
1:54/1:52/1:50/1:50/1:49
10 dead’s 125# BB
10 24” box step ups
4 + 5
WOD
400 Meter runs marked off in my neighborhood confirmed via Google Earth
10 Pushups and :50 plank after each run
1: 1:22
2: 1:28
3: 1:32
4: 1:29
5: 1:26
3 rds
10 slow DL to OH, 15# Dbs
10 BJ
Did Saturday’s rep scheme (27/24/21/etc) with
Bike cals
70# KB swings
Forgot to turn on the timer lol…less than 30:00, more than 20:00…
WOD as rx: 500m row E7MOM
1: 130.1
2. 130.2
3. 130.0
4. 139.7
5. 138.0
*
5 min AMRAP (#190 DL; 24 inch box jumps
* started as an AMRAP but messed up my timer
So I decided to do 5 rounds (took more than 5min) )
*
I miss you all (particularly Breck & Nicole!) Anxious to get back in and start working out with you all!!
500m row E7MOM
1. 1:51.9
2. 1:51.8
3. 1:55.6
4. 2:00.2
5. 2:00.0
Had already done some DL’s and other lifting earlier in the day so did not do 5 min AMRAP. Spent that time trying not to throw up from the rowing.
WOD:
500m row E7MOM
1: 156.3
2. 149.6
3. 150.3
4. 147.4
5. 157.6
*
5 min AMRAP (modified due to back injury) of 10 35# KB squats and 10 alternating (5 on each arm) 25# DB strict press.
5+10
Also worked on some bench press
Row:
1: 1:55
2: 1:45
3: 1:53
4: 1:53
5: 1:53
WOD (10 DL @ 185, 10 KBS @ 55#)
4 rounds
Cindy w/ a 30# vest and DB PUs
20 min of
5 PLUs
10 PUs
15 Squats
11 rds + 7 PUs
Crossfit mainsite wod
21-15-9
Chest to wall hspus
Hip extensions
Strict knees to elbows
All slow and strict was the goal
Time=13:10
WOD: E6MOM for 30 minutes
30 burpees
10 DL w/ 50# DB’s
10 Squats w/ 50# DB’s
10 S2O w/ 50# DB’s
1) 3:55, 2) 4:15, 3) 4:21, 4) 5:02, 5) 4:56
That was Brutal!
Strength Deadlift
5@165# EMOM x4
Rest 2 min
3@185# EMOM x4
Rest 2 min
2@215# EMOM x4
WOD 5 RFT Rx (65# and 20” box)
20 SDHP
20 Box Jumps
11:43
Made our own box yesterday, not perfect but worked great!
Tabata abs
Ready to be back at CFJ w/ our people
Hope everyone is doing well!