Wednesday 110323
“Dumbbell Fran”
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
Pull-ups
Post time to responses.
Compare to November 10, 2009.
100 Day Burpee Countdown Challenge
Burpees=82 Total Burpees=3,403
Sq c&j
5@185
10@205
5@215 w/ 1miss
wod 7:32 I will be doing this one again at fire station today
c&j 1/min for 20min: #205
wod as Rx’d=4:34
1 squat clean & jerk every minute for 20 minutes: 85 lbs
dumbbell fran: 8:50, scaled to 20 lb db’s
Lookin’ Good Anthony!! 🙂
1 squat clean & jerk every minute for 20 minutes: 155
wod 4:56
great job on the squat clean brody and dylan
BP nice work on the wod!
1 squat clean and split jerk every minute for 20 min at 55 lbs. I loved this! It really helped me with my mechanics because my cleans were pretty bad.
WOD: 6:48
15 lb dumbells and still only half way to a pull up. So close.
Thank you Angie for helping me with the mechanics of my pull ups after class
You’re welcome Lori! Can’t wait to see your big smile when you get your first pull up!!
135 lbs
5:51
82 burpees
1 squat clean & jerk every minute for 20 minutes:
5 @135 (80%1RM) 15 @ 125
dumbbell fran: 5:03
Tough day, but really enjoyed the warmup/wod 1a of squat clean and jerks!!
C&J – 20 w/48#
WOD: 8:05 (w/15# DB’s and pull ups with green band)
82 burpees
C & J 20 x 75#
WOD with 25#
7:08
1 squat clean & jerk every minute for 20 minutes:
(80%1RM) 20 @ 125
dumbbell fran: 5:32
Tough…my body is screaming at me….
WOD as rx’d
6:40
82 burpees
1 squat clean and jerk each minute for 20 min (thrustered most of them)
155
wod
7:16
1 squat clean & jerk every minute for 20 minutes:
(80% of 1RM) 20 @ 120
WOD as Rx’d
5:35
Neighborhood 5k
=21:43
WOD with 20#DB: 10:00
82 Burpees
82 burpees
82 burpees
82 Burpees
Bryson and Luke 82 burpees each
82 burpees
Crossfit Lodo Denver
WOD
Rx’d
5 min of jumping squats with 45lbs bar
3 min rest
5 min of 95lbs thruster
3 min rest
5 min bear complex 135lbs
100 squats, 45 thrusters, 7 bear(lbs bad from Monday)
Then we had what they call dessert
3 rds
20 sec chin above bar hold
20 sec plank hold
Lara 82 burpees
1 squat clean & jerk every minute for 20 minutes:
(80% of 1RM) 20 @ 235 lbs
“D.B. Fran”
As Rx’d
Time: 3:03
82 Burpees
81 burpees (for yesterday-Tuesday)
1 squat clean & jerk every minute for 20 minutes: 20 @ 205#
“D.B. Fran”
As Rx’d
Time: 3:59 (too many rest breaks)
82 Burpees