Friday 110513
For time:
800 Meter run
50 Box jumps (Men 24” box, Women 20” box)
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Box jumps
15 Wall ball shots
20 Box jumps
10 Wall ball shots
800 Meter run
Post time to responses.
Don’t forget ladies!!! The location for girl’s night has changed to El Guapo’s Cantina. It is downtown on 1st and Elgin. Cafe Ole’ was unable to accommodate our large party so we are moving the fun elsewhere! Tonight at 7pm! I hope everyone can still make it!!!!!
back squat max reps: 4 @ 115 lbs
WOD: 21:21
Wall ball @ 12 lbs
Back Squat- 300# (6x)
WOD
=17:11
Good workout
back squat final work set: 160# x 6
WOD 20:24
(20″ step ups instead of box jumps)
back squat – found my 1 RM at 255
205 x 11
wod 14:4?
Pretty cool. In honor of “Murph”
http://www.foxnews.com/opinion/2011/05/09/remembering-michael-murphy-navy-seal-gave-life-save/
Wod: 15:52
Great job, Stone
Modified WOD:
500m row
50 KB swings (35lb)
25 Wall balls (14)
30 KB swings (35)
15 Wall balls (14)
20 KB swings (35)
10 Wall balls (14)
500m row
18:?
WB were not fulll range because of this stupid boot!
back squat
8 @ 220
wod
19:45
Back squat:
5@65
5@85
3@100
3@115
3@130
16@150
Wod as Rx’d: 15:59
Back Squat
5@75
5@95
3@115
3@130
3@150
7@170
WOD as Rx’d: 13:54
Back Squat – 8@140 lbs
WOD as Rx’d = 21:33
Back Squat
5 @ 220
5 @ 250
12 @ 285
21:28
not a bad wod (for a running workout)
Dropped in at CF Sky at noon to see some old friends
3 rounds
800 meter run
30 Deadlifts 205#
24:37
3x3x3 Squat cleans
135-155-185
Back Squst 45% of max 125lbs 25 times
WOD rx’d
15:53
Back squat:
5@65
5@85
3@100
3@115
3@130
17@150
Wod as Rx’d: 16:??
Back Squat:
9 @ 170
WOD on Redbox
17:39
Turkey Mountain trail run on blue trail: not timed.
Back Squat
5@50
5@65
3@75
3@90
3@100
7@115
WOD as Rx’d
18:55
Back Squat up to 115# x4
WOD w 12# WB 23:38
Back Squat = 11 reps @ 260
WOD as Rx’d = 11:46
Back squat 9 reps at 210
Wod 13:32 as RX
back squat 9 x 185
WOD 23:04
Back Squat
7@315
WOD as Rx’d
15:21
Back squat 8@205
WOD 16:46 rx’d
Back Squat 10 @ 75#
WOD: (400M runs, 17″ box and 8@ WB)
15:26
(Breck allowed the 400M runs as I am going to run 5k Wildflower run tomorrow in
Bristow)
34/M/172
8:30AM
5km row
Time: 18:16
3:30PM
Back Squat
3 @ 230
3 @ 265
20 @ 300
WOD
As Rx’d
Time: 12:17
14 backsquats @ 180#
WOD 21:20 with 14# ball and 24″ box
WOD
12# WB
17:55