Saturday081025
9:30 AM Class
“Filthy Fifties”
For time:
50 Box jumps (Men 24″ box, Women 20″ box)
50 Jumping pull ups
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
50 Walking lunges
50 Knees to elbows
50 Push press (Men 45 lbs, Women 35 lbs)
50 Back extensions
50 Wallball shots (Men 20 lbs, Women 14 lbs)
50 Burpees
50 Double unders
Post time to responses.
11:00 AM Free Introductory Class
For time:
20 Box jumps or box steps
20 Jumping pull-ups
20 Kettlebell swings
20 Walking lunges
20 Sit-ups
20 Push-ups
20 Back extensions
20 Wall ball shots
20 Squats
20 Jump rope
Post time to responses.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 28 Total Burpees =406
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
Danny will be doing some hill sprints at the park located on 96th and Riverside on Sunday at 2:00pm. If anyone is interested feel free to join him. If you need directions or more details give Danny a call at 406-5283.
“Filthy Fifty”
as Rx’d in 28:38 (PR by 2 minutes)
Danny, Congrats on the “Filthy Fifties” PR. That is one tough workout. I am still trying to get under 50 minutes.
Today, I did CFWUx3, and I blended my 28 Burpees into two sets of 14 in the warm-up.
Did “Crossfit Total”
Back Squats 3@45, 1@135, 1@150, 1@160, 1@170, 1@180, 1@190
Shoulder Press 5@45, 1@95, 1@105, 1@115, 1@120(failed)
Deadlift 3@135, 1@185, 1@205, 1@225, 1@235, 1@245, 1@255, 1@265, 1@275, 1@285(failed), 1@285
MY CROSSFIT TOTAL = 590 (new PR)
The 190 back squat was 10lbs. short of my PR, the Deadlift was 15lbs. short of my PR, the Shoulder Press was at my PR. So, NO record at any single lift, but the best combination of the 3 lifts I have ever put together on the same day.
Did more Deadlifts
3@235
3@235
10@185
and Shoulder Press
15@70lbs.
10 pull-ups
5 dips
Ran 1 mile on treadmill at 0% incline
Mark, Congrats on the CrossFit Total PR!
28 Burpees
“Filthy Fifties”
Used a 55 lb dumbbell instead of a kettlebell but otherwise as rx’d.
Time: 22:00
Ran the Tulsa Run 5k
Time 20:18 (PR)
1st place out of 80 in the 35-39 age group