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For time:
400 Meter Run
20 Squat Cleans 95/65# Rx+115/80# MRX 75/55#
400 Meter Run
20 Thrusters
Rest 2 Minutes/make load changes
200 Meter Run
10 S2O 135/95# Rx+155/105# MRX 115/80#
200 Meter Run
10 Front Squats
200 Meter Run
10 Hang Cleans
200 Meter Run
10 Deadlifts
C&ah
185-205-225-245
fx2 @ 265
WOD Rx’d
17:25-2:00=15:25
Early Garage WOD:
30min AMRAP
12 ring row
12 push up
25 air squats
10 alt kneeling lunges
2min step ups w/DB curl+press
6rounds
#35wks
Yeah! Get it mummy Hatfield!
C&J: 185-215-235-255
f @ 265
WOD RX: 17:41
C&J – 3 @ 75, 2 @ 85, 1 @ 95, 105, 115
WOD – Rx 18:34 – 2:00 = 16:34
C&J
3@105
2@125
1@140-150-160
Wod RX+
15:15-2:00= 13:15
First Wod split: 6:17
All unbroken
Way to get after it early girl
Wod RX: 14:34
5:47-2MinRest-14:34
Strength
3@ 185
2@195
1@205
2@225
1@235
Strength
3@ 185
2@195
1@205
2@225
1@235
WOD Rx’d
7:24 2 min rest-19:24
1@245
C&J
3@135
2@165
1@185-205-215
Wod w/row. Rx weight
14:34-2:00=12:34
6:30 split
Sets of 10 all unbroken
Clean & jerk
3@155; 2@175; 1@185; 1@195; 1@205
*
WOD rxd:
1st half: 9:38
2nd half: 11:38-21:53
C&J 85/95/105/115/125
WOD RX
7:43
18:09 – 2 min 16:09
CrossFit Skiatook
17min AMRAP
21 DU’s
3 Power Cleans (155#)
21 DU’s
3 Wall walks
10rds + 2 DU’s
…got lucky here – was definitely a Pro-Alonso WOD
Strength up to 1@155×2
WOD modified with rx weight and row
400m row
20 power cleans @ 65
400m row
20 S2O
5:42-7:52 rest
200m row
10 S2O 95#
200m row
10 back rack lunges
200m row
10 hang cleans
200m row
10 DL
14:26
14:26
Clean and Jerk
3-75
2-80
1-90
1-100
1-110
WOD MRX
7:46
-2 min rest 15:51
Great picture!!!
Strength, all power clean and split jerk
3@185
2@225
1@255
1@275
1@285 (new PR)
Wod mrx, unbroken
6:31 first round, 15:09 clock time at finish
Oops 2nd round was only 105#, not 115#
Strength: Clean & S2O
3@125, 3@155, 2@175, 1@195, 1@210
WOD Rx:
1st split 6:24
Final time: 15:22
Minus 2minute rest: 13:22
Strength
115-135-155-165-175(f x 3)
Wod rxd
16:00
Strength (worked split jerk)
75-85-95-95-105
WOD rx
17:50 – 2 min = 15:50
C&J 105/115/125/135/145
Wod RX weight with rows
14:01-2 min=12:01
5:55 split time
Strength
up to 235
WOD RX
17;25 – 2:00= 15:25
didnt walk so that was a win
C & J
up to 225#
—
Wod. MRx
14:17 – 2:00 = 12:17
Strength: Clean and Jerk
3×135
2×165
1×185
1×205
1×225 (failed the jerk twice, got it on the 3rd attempt)
WOD Rx:
First portion= 7:56
Second portion= 7:53
Total Time: 15:49
Strength w/ squat clean & jerk
65-75-85
WOD MRX
17:10- 2:00 = 15:10
Fun run in the rain with the 9:30am crew! Great pic, Melissa!
C&J 3-2-1-1-1 @ 75-85-95-105-115
WOD MRx weights, rowing
20:04 – 2:00 = 18:04
Beat down and sore today.
Strength: Clean and Jerk up to 185#
WOD: MRx
15:42
Garage
DT junior varsity
12 min a rap
12 cal bike
9 DL 135# -6 hang clean- 3 push press
6 rounds even
125-145-165-185 (f jerk)
RX+: 14:35-2:00=12:35 (first set 6:24)
Strength
65/95/115/115/115
WOD
65# for full workout
1st round: 8:52
2nd round: 8:51
Total: 17:03
Clean & Jerk
3-2-1-1-1
105-125-145-165-175
WOD Rx+
1: 7:02 (SC 13-7; Thruster unbroken)
2 min rest
2: 7:20 (all unbroken)
16:22-2 rest= 14:22
KP Extreme Abs
Strength
3@95 2@115 1@135, 145, 155
WOD Rx all runs
16:33-2:00= 14:33
Running will be fun someday, right?
Strength
C&J. Up to 245#
—
Wod RX (see below)
For some reason did Thrusters for the deadlifts.
Got to 8 around 16:0ish. Called it good for the day.
Strength
3@95
2@115
1@135
1@150
1@161 (pr)
Wod masters rx weight w/rowing
20:33-2:00 rest = 18:33
First round done at 9:35
Clean and jerk
3@135
2@165
1@185,205,215
Wod RX w/ bike
5:40
5:25
Total 13:05-2:00=11:05
strength up to 185
Wod with 95# & 115#
21:32-2=19:32
Strength
3@135, 2@155, 1@175, 1@185, 1@205
Wod
1st round 7:56 rx 2nd round mrx
Total 22:21 – 2 min = 20:21 unbroken sets of 10, walked 100m of every 200m. (Cardio needs a lot of work.)