Monday 110314
7 Rounds for time of:
10 Wallball shots (Men 20 lb ball, Women 14 lb ball)
10 Pull-ups
Post time to responses.
Compare to October 29, 2010.
100 Day Burpee Countdown Challenge
Burpees=73 Total Burpees=2,701
Final Scores for this weekend’s Midnight Madness can be found HERE.
Also if you were visiting us from another Crossfit Box and didn’t get a T-Shirt, please email your size and phone # to cmmerlo@gmail.com. Thanks!
Did crossfit in KC at 5 am class.
Dead lift w/trap bar
6 x 145
3 x 235
3 x 285
3 x 325
1 x 375 Trap bar easier than bar bell
4 min row 1015
3×5 front squat @195
wod 6:37
Guys night out is Sat @ 6. Please call me or text me @ 918-853-2868 if you are in.. also if you want to do a march madness bracket let me know that as well.
Congrats to Tim and Matt on getting their level 1 certifications this weekend!!
Where was the 5 am crew today??
3 x 5 front squats @ 115
WOD: 14:02
(I did 10 rounds of 7/7 instead of 7 rds of 10/10)
A BIG thanks to Breck and evryone who was involved in, or competed in Saturdays Midnight Madness. It was a blast!!! Hope to see you all at regionals!!!
Recovering from Midnight madness
Diener boys 73 burpees.
Front Squats
5×125-135-140 (PR)
WOD as Rx’d:
8:57 (PR)
wod 6:07 (pr)
Front squat 5-5-5 at 175
WOD = 6:37 as RX (first time on this WOD)
73 burpees
4 miles
Creek turnpike
=29:41
Front Squats
3 x 5 @ 135
WOD as Rx’d:
7:19 (PR)
fs 3×5@225
wod rx’d 5:17
73 burpees
Front Squats
3×5 at 95# (pr)
WOD w 10# wb 12:45
I posted some unedited pics of Midnight Madness on FB. Feel Free to tag yourself or someone you know.
Great Job to everyone it was a blast!!
Group 1 Midnight Madness @ CFJ
http://www.facebook.com/album.php?aid=93994&id=1657435047&l=6bfd112372
Group 2 Midnight Madness @ CFJ
http://www.facebook.com/album.php?aid=93998&id=1657435047&l=05453aa9f1
Group 3 Midnight Madness @ CFJ
http://www.facebook.com/album.php?aid=93999&id=1657435047&l=9a3ed2e533
73 burpees
3×5 front squats at 205
wod
6:46
185 lbs
7:21
73 burps
WOD: 9:47 (scaled)
73 Burpees
Good to be back!
Front Squat:
10@135, 5@165, 3@185, 2@205, 5@225, 4@225, 5@215
WOD as Rx’d:
9:30
Front Squats
3 x 5 @ 150
WOD as Rx’d
7:00
Front Squats
3×5 @ 125
WOD 10:17
73 burpees at the bixby y – get some good reactions doing them in non cf gym.
swam 1200 m
SORE from the madness saturday night.
73 burpees
Front Squat
3 x 5 @ 275
WOD
As Rx’d
Time: 5:11
145 Burpees (72 for yesterday and 73 for today)
CFE Run WOD
2 x 10 min
1.26mi/ 1.33mi
2 x 2 min
.34mi/ .34 mi
FS 3 x 5 @ 95#
WOD as RX’d 11:33 (shoulders fatigued from midnight madness!!!)
Unfortunately I have dropped out of the burpee challenge with a bum shoulder. Gonna give it a few days rest and hope to get back in the mix.
I once thought burpees were the invention of some evil person who used them as torture on prisoners……that has changed. I now believe that wall climbs are the worst thing ever invented in regards to fitness. Pure misery.
73 Burpees
Lara – 73 burpees
145 Burpees (72 for yesterday and 73 for today)
Front Squats:
3 x 5 at 120
WOD: 12:29