52/m/198
Did mainCrossfit WOD modified: as many rounds as possible in 20mins. 5HSPU, 10 pullups, 15 walking lunges.
I did 65 lb. shoulder press as sub for HSPU, and I did assisted pull-ups. (I actually
did 5x90lb. shoulder press the first round, but realized that I had dreamed that I was stronger than I am, and I cut back to 65lb. for all remaining rounds.)
I completed 6 rounds, 5 presses, 7 pull-ups
Did a bunch of sets of assisted dips varying assist level.
Did back squats 5×45, 5×65, 5×85, 5×105, 5×115, 10×85
34/M/217
as many rounds in 20 minutes of:
20 jumps on 24″ tire
10 pike push ups
total : 6 rounds
37/M/185
as many rounds in 20 minutes of:
20 jumps on 24″ tire
10 pike push ups
total : 7 rounds and 13 jumps
31/M/172
“WOD”
As Rx’d
8 rounds + 20 box jumps + 7 HSPU’s
52/m/198
Did mainCrossfit WOD modified: as many rounds as possible in 20mins. 5HSPU, 10 pullups, 15 walking lunges.
I did 65 lb. shoulder press as sub for HSPU, and I did assisted pull-ups. (I actually
did 5x90lb. shoulder press the first round, but realized that I had dreamed that I was stronger than I am, and I cut back to 65lb. for all remaining rounds.)
I completed 6 rounds, 5 presses, 7 pull-ups
Did a bunch of sets of assisted dips varying assist level.
Did back squats 5×45, 5×65, 5×85, 5×105, 5×115, 10×85
Did 6 pull-ups with added weight of 25 lbs.
Did 10x50lb. thrusters
Did 10x20lb. dumbbell shoulder press
Did 3×135, 3×135, 3×135, 3×135 bench press
Did 50 sit-ups
Ran 2 miles on treadmill
As many rounds in 20 minutes:
20 box jumps 12″
10 x30# dumbbell shoulder press
5 rounds/19 box jumps
Really liked this workout.
3 Rounds + 18 jumps on 18″ step and modified HSPU
as many rounds in 20 minutes of:
20 jumps on 24″ tire
10 pike push ups
total : 6 rounds + 12 jumps
Started with:
Deadlifts
1-1-1-1-1-1-1
Warm-up
10 x 95
5 x 105
1 @ 165
1 @ 175
1 @ 185
1 @ 195 (failed)
1 @ 195 (failed)
1 @ 190
1 @ 195 (failed again!!)
PR was 195 lbs on 11/20/07
Then did the WOD:
As many rounds in 20 minutes of:
20″ Box Jumps
Push-ups Elevated from 24″ tire (started w/ pike and slowly b/c just strict elevated)
8 Rounds + 4 Box Jumps