Thursday 100114
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells) (Each rep starts from the floor and switch lead foot each rep)
8 Handstand push-ups
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=14 Total Burpees=105
The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
14 burpees
WOD=12:33
40# DB Split Clean-Form was lacking on the later sets.
30# DB Strict Shoulder Press
14 burpees
wod as rx’d-13:47
Official warm-up x 1
Down and back in gym lunges with plate overhead (45lbs male, 25lbs female)
Approximate estimation of gym down & back. Did 100 OH 45lb Walking Lunges TIME = 5:58
This was great to get the legs burning and into split stance form for the WOD.
WOD
5 Rds for time of:
16 dumbbell split cleans (start each rep from floor, switch lead foot each rep) 40lb dumbbells male, 20lb dumbbells female (all unbroken)
8 HSPU (broken all sets of 5 then 3)
As RXd TIME = 11:50
My legs will feel the lunges later.
Train Hard, Train Smart, Train to Survive! OkieDB Out
14 burpees
WOD: 13:57
modifications:
1st round 20 lb dumbbells
2nd – 5th rounds 15 lb dumbbells
Subbed DB shoulder press for HSPU
“Rowing Fran”
500m Row
3 rounds of 7 Thrusters (95lbs) 7 Pullups
750m Row
3 rounds of 5 Thrusters (95lbs) 5 Pullups
1000m Row
3 rounds of 3 Thrusters (95lbs) 3 Pullups
17:58 As Rx’d
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells) (Each rep starts from the floor and switch lead foot each rep)
8 Handstand push-ups
12:13
14 Burpees
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells) (Each rep starts from the floor and switch lead foot each rep)
8 Handstand push-ups
As Rx’d
Time: 10:24
as rx’d 16:03
14 burpees
Rest day
Diener family 14 burpees
M/204.5/31
Hang Power Clean
185X5,225X3,225X3,245X3
Incline Bench Press
205X5,210X5,210X3,210X3
Strict Neutral Grip Pullup
10,10,10
14 Burpees
Nice and easy treadmill 5K
WOD: 11:28, 20# R arm only, HSPU with pads, 14 burpees. Nice working out with you, Lynn!
14 Burpees
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells) (Each rep starts from the floor and switch lead foot each rep)
8 Handstand push-ups
As Rx’d
Time: 13:01
Need to get my lungs back
Rounds for time of:
16 Dumbbell split cleans (20 lb dumbbells)
8 Handstand push-ups
Used mat plus Turkey Mountain rock for HSPU’s. This way waaaay to easy. So, next time I’ll have to use something else.
Time: 9:58
5 Rounds for time of:
16 Dumbbell split cleans (Men 40 lb dumbbells, Women 20 lb dumbbells)
8 Handstand push-ups (used abmat+tall 10# plate)
15:xx
My shoulders were burning so bad the workout became less of a lung burner for me and more of muscle failure. ugh!
27 burpees…forgot yesterday!