Monday 110829
3 Rounds for time of:
10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
20 Dumbbell push press
30 Lateral jumps over bench
Post time to responses.
**Please be aware!!
Child care will be offered on Tuesday and Thursday at 9:30am instead of the usual Monday, Wednesday and Friday. We apologize for any inconvenience.
September Power Camp is around the corner! Reserve your spot today! Classes will be Mon, Tuesday, Thursday 6:00 am or 5:30 pm. Not sure if it will be up your alley? Try it for free. Email Christina at cmmerlo@gmail.com. Click HERE for details. Starts next Thursday September 1st !
sp-125×6
wod rx’d
=12:25
Shoulder press 4 @ 80 lbs
WOD with 20 lbs and barbell for lateral jumps: 14:30
press 5×95, 5×110, 6×120
wod @35#
13:15
Shoulder Press Max set: 115×5
WOD w/ 40# db’s
16:50
shoulder press 3 @ 80
WOD: 13:48
started out with 30#, scaled to 20# after 12 reps
laterals over barbell
WOD as rx’d
12:49
Fun one today!
sholder press 6 @125
wod 45#db’s 17:10
Shoulder press 175 x 5
WOD rx’d = 8:02
Don’t underestimate the DBs, good job Stowers!
SP 3×175
WOD 45#db’s
9:21. A.T. you are a freak, nice work.
M-36-147
WOD with 20# dbs (still recovering the shoulder)
18:09
It’s good to be back!
Power Camp:
400 m run
3 rounds:
2 shuttle runs
10 push-ups
20 walking lunges
3 bear crawls
skill 3 rounds:
ring push-ups
front hold and side hold 5 sec each, 3 times
21-15-9
burpees
jump tucks
mt. climbers
DB shuolder press
400 m run
SP 4@140
wod
11:22
SP 5@115
WOD 15:something (06?) w/40#
Shoulder press 4 @ 75#
WOD w 20# and 20 lateral bench jumps each round
12:49
WOD 13:19
Used 30# for squat cleans and 25# for push press
WOD
As Rx’d
Time: 7:12
SP 13@85
Wod as Rx’d:
8:14(?)
Did Friday’s WOD
5 Rounds
15 Deadlifts @ 125lbs
15 TtoB
Time: 12:29
TtoB=no good.
SP 4×145
WOD: 22:02 with 35 db
14:34
SP 4 x 47#
WOD w/20# DB’s and jumping over barbell
14:21–rested too much!
The Escape from Turkey Mountain 5mi trail run is next Monday Sept. 5th (labor day).
It was a lot of fun last year so I’ll be doing it again.
http://www.fleetfeettulsa.com/category/events/escape-from-turkey-mountain/
Shoulder press: 4@65lb. (weak)
WOD: 20lb. DB and jumping over barbell, 11:42.
THANKS FOR POSTING RAYUS! I THINK WE WILL DO IT TOO AND HOPE OTHER CFJ’S WILL AS WELL!
Wow. Paige seems really, really excited about the trail run.
wod rx’d: 16:06
WOD as Rx’d = 14:07
SP 5@90
Wod as Rx’d:
9:30
Shoulder Press:
4 x 145
WOD (modified due to back):
10 DB Squat Cleans (45# but only the front head of DB hit the ground)
20 DB Push Press (45#)
400M Run
13:08…oddly I could do the squat cleans but the back did not feel right on the lateral jumps.
WOD w/ 25# DB’s and 60 Lateral over Barbell each Round – 13:33
Shoulder Press
5@80
WOD w/30#DB’s & 60 lateral jumps over barbell
15:28
WOD 13:22 (not rx’d weight)
Used 25# for squat cleans and 20# for push press