Wednesday 091202
For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
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!
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
as rx’d~10:28
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
as rx’d~12:00 F.U.D.U.’s
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
=11:02
Military Press
160# 3, 4, 3
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
=14:?? I love double unders!
Military Press
115# 3X5
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
as rx’d – 20:03 (with some really trashy looking d/u’s…)
military press
3 x 5 @ 65 lbs
Shoulder Press
Warm-up sets
1×5 @ 95
1×3 @ 135
1×2 @ 145
Work sets
3×5 @ 155
For time:
1000 Meter row= 3:19.2
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
As Rx’d
Time: 8:28
http://www.tulsaworld.com/sportsextra/highschool/article.aspx?subjectid=227&articleid=20091202_227_B1_Jenksi372234
Great article on Loren on tulsa world website. Check it out. Congrats Loren on a great year…good luck friday!
Shoulder Press
Work sets
175 x 5,4,3
For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
As Rx’d
Time: 8:47
Loren- Tulsa World and Hi-Def, I mean that’s big time my friend!! I mean you might as well go win the thing now. We’ll be rooting for you for sure.
Allison, Sorry I seem to be smiling at your pain! I just know how much you love rowing 🙂
I remember the day that picture was taken. I haven’t rowed since. And I don’t plan to.
Loren – Read the article. Awesome! You were put in a difficult position, and not only persevered, but excelled. You have gained the respect of the players, coaches, and community, which was a hard thing to do considering the circumstances. That is a testament to your character. Congratulations on the season and making the most of your opportunity. Good Luck on Saturday night. You can count on the McPhail household supporting the Trojans.
Long live the werewolf!!!
http://en.wikipedia.org/wiki/Werewolf – I hope there is a full moon out on Saturday night, so you can make you transformation — and the Redskins don’t have any silver bullets.
Shoulder Press 3×5 130 lbs. Putting the 45’s on next week! (135)
1,000 Meter Rox
20 burpees
30 pull-ups
40 box jumps
50 d unders
20:30
Learn how to do a %$#%@# double under!!!
Loren great article obviously you have earned your players respect.
shoulder press 3×5 125
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
As Rx’d
11:31
13:52
subbed SDHP for pullups (injury)
love the DUs.
1000 Meter row
20 Burpees
30 Pull-ups (w/band)
40 Box jumps (used 17″)
50 Double unders
Time: 18:28
Shoulder Press
15 x 35#
5 x 55#
3 x 75#
2 x 85#
3 x 5 @ 90#
1000 Meter row
20 Burpees
30 Pull-ups (w/ black band)
40 Box jumps (20″) (took over 5 minutes…scared of the box since it attacked me last time)
50 Double unders
Time: 19:55
sorry Sherri for treating you like a maid and asking you to get me another jump rope! lol (you had finished before me so I thought I’d make you work a little after you were done ;))
Shoulder Press: 115
Time: 11:05
Caleb: Shoulder Press 80
Time: 12:00 something
As Rx’d = 9:11
Shoulder Press Work Set = 155#
“Something Totally Different”
100 squats w/ 20lb weighted vest
20 lunges w/ weighted vest: 20lb overhead left arm, 10lb by my side right arm (bad arm)
30 GHD sit ups
40 Box Jumps (24″ tire)
50 Back extensions
Time: 11:24ish
Shoulder Press
Warm-up sets
1×5 @ 95
1×3 @ 135
1×2 @ 155
Work sets
3×5 @ 165
For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders
As Rx’d
Time: 14:07
As rx’d – 12:19