Monday 091130
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post time to responses.
There will be a trial 7:00 am class offered Monday, Wednesday, & Friday throughout the month of December. If the 7:00 am class has 5 or more participants throughout the month the class will become permanent. The class will start this Wednesday, December 2nd.
This Saturday we will be participating in the Hero WOD Fundraiser dedicated to the four fallen Lumberjack CrossFit soldiers at Fort Hood. For more information about the fundraiser or how to get registered, click here. If you would like to donate but not get registered you can click here. Thanks for your support!
Back Squats 3 x 5 @200#
WOD
Subbed 30# Shoulder Press for HSPU
Green Band Pull-ups
35# KB-first time to use – Should have gone heavier
Time=9:45
back squats 3×5=200
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
as rx’d=9:42
21-15 & 9 rep rounds for time of:
Handstand push-ups (Head to Abmat on 10lb)
Chest to bar pull-ups (Chest above but not to bar)
Kettlebell swings (55 lbs)
=10:40
back squats 3×5=185
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
as rx’d=9:27
back squats – Failed at 155lb
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Modified w/ 55lb kettlebell)
as modified=8:28
Back squats 3×5 245#
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
as rx’d 18:59 I’m weak on the h.s.p.u.!!
Back Squats
Warm-up sets
1×5 @ 135
1×5 @ 225
1×3 @ 275
1×2 @ 315
Work sets
3×5 @ 325
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
As Rx’d
All HSPU’s were nose to floor.
Time: 8:30
Back Squats 3X5 205 lbs
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings 55 lbs
=10:22
Back Squats
Work sets
3×5 @ 325
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
As Rx’d
All HSPU’s were nose to floor
Time: 7:03
Back Squat
180 x 5 x 1
230 x 3 x 1
280 x 2 x 1
330 x 5 x 1
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
As Rx’d
All HSPU’s were nose to floor
Time – 12:00
Back Squats
Warm-up sets
1×5 @ 35
1×3 @ 65
1×2 @ 115
Work sets
3×5 @ 150
21-15 & 9 rep rounds for time of:
Handstand push-ups (15# bumper+abmat+pushup mat)
Chest to bar pull-ups (with black band)
Kettlebell swings (Men 70 lbs, Women 45 lbs)
All HSPU’s were forehead to mat
Time: 15:41
back squats 3×5=120
21-15 & 9 rep rounds for time of:
Handstand push-ups (head to abmat)
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
time=10:41
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
=9:49
Back Squat
3X5 @ 325
21-15 & 9 rep rounds for time of:
Handstand push-ups (subbed shoulder press w/15 lb dumb bells)
Chest to bar pull-ups (subbed ring pulls)
Kettlebell swings (used 25#)
Time=13:24
Back Squat
3 sets of 5 @ 75#
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (70Ibs)
10:36ish?
Back Squat:
3 x 5 @ 210
Linda! I forgot the pumpkin roll thingy!
Back squats:
Working sets 2X5 @ 165 1×5 @175
21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
13:18 modified the HSPU & KB swings
Treadmill 5K
25:50
Back squat
warm-up:
5 x 75
3 x 85
2 x 95
Workset: 5-5-5 x 110
21-15 & 9 rep rounds for time of:
Handstand push-ups (head to abmat + blue foam situp mat)
Chest to bar pull-ups (did chin to bar)
Kettlebell swings (Men 70 lbs, Women 45 lbs) (did 35#)
Time – 8:45
Back squat 3×5 at 205
21 15 9
35 lb. d bell shoulder press
Kip pull up
K bell swing 45 lb
13:29 quit being a weeny on the kips.