Monday 091123
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Post number of pull-ups completed for each round to responses.
Compare to August 25, 2009.
We will be closed this Thursday and Friday for the Thanksgiving Holiday. This Saturday’s 11:00am free introductory class will be canceled but the 9:00am and 10:00am classes will still be offered. Sorry for any inconvenience.
backsquat~ 3×5 of 195
Nicole as rx’d~ 7 rounds 107 pullups
Back Squat
Warm up
5 @ 135
3 @ 225
2 @ 275
Work Sets
3 x 5 @ 320
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Round 1 – 37
Round 2 – 28
Round 3 – 25
Round 4 – 21
Round 5 – 22
Round 6 – 25
Total Pull-ups: 158 (PR)
Work set 3 x 5 @ 185#
“Nicole”
7-400m runs
79 pullups GB
21:33
Back Squat
3X320
“Nicole”
110=(PR)- One less round
Back Squat
3 x 195
“Nicole”
=96
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Round 1 – 23
Round 2 – 20
Round 3 – 17
Round 4 – 15
Round 5 – 15
Round 6 – 17
Round 7 – 3
Total = 110
Back Squat
Warm up
5 @ 135
3 @ 185
2 @ 275
Work Sets
3 x 5 @ 320
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Round 1 – 35
Round 2 – 30
Round 3 – 25
Round 4 – 25
Round 5 – 25
Round 6 – 28
Total Pull-ups: 168 (PR)
Back Squat – 325 x 5 x 3
Bench Press – 235 x 3 x 5
Deadlift – 395 x 5 x 1
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Round 1 – 25
Round 2 – 25
Round 3 – 25
Round 4 – 20
Round 5 – 17
Round 6 – 10
Total Pull-ups: 122
Back Squat
Work Set= 3 Sets of 5×95
“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
6 Rounds + 400m run
29 pull-ups
Back Squat
3 sets of 7×205
“Nicole”
7 Rounds and 89 pull-ups
Clean and jerk 1-1-1-1-1-1-1 at http://www.crossfitdupage.com (suburb of Chicago)
55-65-75-85, failed at 95-75-75
I’ll try Windycity Crossfit on Wed. So far NO COMPARISON, Jenks and Breck absolutely rule!!
Back Squat Work Sets
3 x 5 @ 225
Nicole as Rx’d
Round 1 – 29
Round 2 – 20
Round 3 – 18
Round 4 – 17
Round 5 – 17
Round 6 – 17
Total Pull-ups: 118 (PR by 30 over last June!)
back squat
3×5=285
6rounds & 126 pullups (pr)
Back Squat Work Sets
3 x 5 @ 115
Nicole as Rx’d
Round 1 – 30
Round 2 – 20
Round 3 – 15
Round 4 – 16
Round 5 – 16
Round 6 – 20
Total Pull-ups: 117
“Nicole”
AMRAP in 20 minutes of:
400 Meter run
Max rep pull-ups
Round 1 – 38
Round 2 – 30
Round 3 – 22
Round 4 – 20
Round 5 – 20
Round 6 – 20
Total Pull-Ups: 150 (PR)
3×5 with 175 lbs. (first time, try 195 at least next time)
400 M Run
Max rep pull-ups
37 (breaking 50 next time)