Monday 110509
“Angela”
3 Rounds for time of:
16 Dumbbell power cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Pull-ups
Post time to responses.
Monday 110509
“Angela”
3 Rounds for time of:
16 Dumbbell power cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
16 Pull-ups
Post time to responses.
SP
125 (7x)
“Angela” rx’d
=12:51
Happy B-Day! Great workout!
Shoulder press – last working set 9 @ 155
WOD 9:45
Subbed strict shoulder press w/45lb DB for thrusters
shoulder press:
warm up sets 5 ea @ 35-40-45
work sets 3 ea @ 55-65 and 4 @ 70
WOD 19:23 as Rx’d
Fun workout! 🙂
Wod rxd 10:54. Happy bday angie
Happy birthday Angie
WOD at 35# 14:05
WOD:
Completed 2 rnds + 3 thrusters with 30# (DNF-hands reripped open doing plu’s) Will have to sub plu’s until they heal up all the way.
Happy Birthday Angie!
SP
5@55
5@75
3@85
5@110
3@115
8@120
wod
16:51
SP
8×105#
wod rx’d: 15:08
Happy bday Angie! Sorry to miss this WOD
9 reps @ 110 shoulder press
WOD 12:06 with 40#
Shoulder Press:
10 x 125 lbs
WOD:
18:32 (struggling this morning…my left shoulder was killing me on the kipping swing so most pull-ups were done strict).
Happy birthday, Angie!
Happy birthday Angie!
Happy Birthday Angie!
shoulder press:
5@40
5@50
3@60
5@65
3@75
10@85
WOD as Rx’d: 8:38
Happy Birthday, Angie!!
=10:17
Happy Birthday, Angie! Hate that I have to miss your workout. 🙁
Happy Birthday
14:14
5km row
Time: 18:39.3
Shoulder Press (Max=170, 90% of max=155)
Warm-up sets
5 @ 65
5 @ 85
3 @ 95
Work sets
3 @ 110
3 @ 125
7 @ 140
WOD
As Rx’d
Did butterfly pull-ups for the first time in a workout
Time: 8:27
Happy Birthday Angie!
Just wanted to forward this website along – http://www.goruckchallenge.com – my neighbor just signed up for this and it looks pretty intense!
shoulder press:
5@35
5@40
3@45
3@60
3@70
7@80
WOD as Rx’d: 13:00
Happy Birthday, Angie!!
shoulder press:
5@40
5@50
3@60
5@65
3@75
7@85
WOD as Rx’d: 9:54
Happy Birthday, Angie!!
Shoulder Press:
5@65
5@85
3@100
3@115
3@135
10@150
WOD (35# on thrusters, otherwise rx’d)
18:33
Happy Birthday Angie. Nice WOD.
WOD w/ 25 lbs = 17:37
Happy Birthday Angie!!!!
SP: need to “lose the ego” and go down in weight.
WOD with 30 # 11:40
Dang hands tore again.
Happy Birthday Angie !!!
Thanks everyone for the birthday wishes. I had a great day!
SPWarm-up sets
5 @ 65
5 @ 75
3 @ 85
Work sets
3 @ 115
3 @ 135
11 @ 150
WOD
As Rx’d
11:??
Happy birthday, Angie!!! Did a workout at home today. Headed to Haiti tonight. See you all in a week:)
9 x 130 shoulder press
WOD 17:02 with 30 lbs. Sub 8 ring rows for pull-ups due to injury.
WOD
With 20#
11:15
Happy Birthday Angie!!!!!
SP
60 (4x)
“Angela”
w/15# DB’s & Jumping pull ups=12:32
Happy Birthday Angie!! I love reading your CF blog! Glad you had a good day!
Great photo!
Shoulder Press
5 @ 100
5 @ 110
8 @ 120
wod not rxd = 16:29
not good with the thrusters – they always give me problems
Happy Birthday Angie!
Power Camp —
Can’t remember first part of warm-up, but I do remember I was already dripping sweat by the time it was over 🙂
Second Part of Warm Up – 3 Rounds: 1 Min Shuttle Runs, 1 Min Partner Side Shuffle Med-Ball Pass (10# Ball), 30 ft Partner Lateral Jump
Workout: (Super Fun Suprise – pulling the workouts out of a bag – a few secs rest in between each!)
15 Pushups
2 min Jump Rope
40 Mountain Climbers
10 Tricep Dips
10 Pushups
10 Burpees
25 Jumping Jacks
20 Weighted Sit-ups (12# DB)
15 Shoulder Press (12# DB)
20 Dumbbell Thrusters (12# DB)
1 Min Plank Hold
180 ft Bear Crawls
30 Sec Plank Hold
15 Dumbbell Thrusters (12# DB)
50 Mountain Climbers
10 Tuck Jumps
30 Jumping Jacks
10 V-Ups
20 Walking Lunges
10 Double Downs & Double Ups
10 Jumping Squats
45 Mountain Climbers
5 burpees
Thanks Christina for the AWESOME cardio workout (CrossFit Style)!! Sorry everyone for such a long post.