Wednesday 110928
“Elizabeth”
21-15 & 9 rep rounds for time of:
Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Compare to June 20, 2011.
This Saturday, October 1st there will be no classes offered at the gym but instead we will be going to “The Berry Farm” for a little fun outdoor competition. Please sign up at the gym if you plan to attend so we can assign you to a heat.
October Power Camp starts next week! See what everyone has been talking about! Power Camp starts Monday October 3rd. Email Christina, cmmerlo@gmail.com to reserve your spot!
Nice work Carly! 🙂
Squat Clean Ladder
115
125
135
155
175(PR)
180(PR)
185 (F)
185 (F)
Mod wod
21-15-9 squat cleans @ 95# but did purple band ring dips 12-9-6
17:35
Last time did 85 & bar dips w same scheme- 20:xx
Good job on the PR, Guy!
SC 200# (PR)
Rx’d 10:34
wod rx’d 8:47.
Nice work on the squat cleans.. gut, harris, and Sam
squat cleans-225#
wod rx’d
=9:53 PR
Squat Clean 205#
wod as rx’d
= 13:24
*subbed bar dips for ring dips
squat clean ladder:
55-65-70-75-85-95-100-105-115-120
Elizabeth: 17:33 w/ Rx weight – purple band on ring dips
(First time to do this WOD with 95 lbs)
Nice PR Samantha!! 🙂
Worked on form during the SC
WOD 12:43
Squat Clean (still working on losing the hitch)
85-95-105-115-125-135-140(pr)
“Elizabeth”
First time as Rx’d- 15:15
20 Minutes Later…
Yesterday’s WOD
For time:
1200 Meter run
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9 Burpees
800 Meter run
30 Kettlebell swings
15 Burpees
400 Meter run
15 Kettlebell swings
21 Burpees
As Rx’d- 18:32
Great job 9:30 crew! Thank you Paige for doing that second wod with me!!
7:50
Squat Clean Ladder
55-65-75-85-95-95-95-95
Stopped & worked on form – trying to lose the EAB
Wod w/95lbs & Bar Dips – First time for “Elizabeth”
16:07
At 11:00
Ran Turkey Mtn – Yellow Trail
34:31
Awesome job on the PR’s girls!!
Squat clean ladder – 245, 275(f x3)
“Elizabeth” rx’d
5:48 (PR by 1:56)
Squat Cleans:
115, 135, 155, 165, 175, 185(f), 185, 195(f), 195, 205
“Elizabeth” as rx’d:
9:54 (PR by 4:55)
“Elizabeth” w 65# (still babying the back)
11:02
Clean & Jerk
185/205/225/245/265/275/285(f)
“Elizabeth”
As Rx’d
Time: 5:20 (PR)
13:14
Squat Clean
85-95-105-115-125-135-145-155-165-175 (fx2-I could clean this damn thing all day just couldn’t get up out of the squat.
“Elizabeth”
Rx’d- 12:?? PR by about 2-3 minutes.
1.50-ish mile run – untimed.
Squat Clean…did one at 65#–practiced rest with only 55# – early arm bend
WOD w/55″ and ring dips w/small purple band using one foot
11:49 (PR)
Corr: Time: 10:49
Elizabeth with 85# and bar dips
17:15
Squat Clean
85-95-105-115-125-135-145-155-165-(fx2) BEAUTIFUL squat cleans, Christina!
I did “Elizabeth” on Sunday, so did “DT” today.
“DT”
5 rounds for time of:
12 Deadlifts (Men 155 lbs, Women 105 lbs)
9 Hang power cleans, (Men 155 lbs, Women 105 lbs)
6 Push jerks, (Men 155 lbs, Women 105 lbs)
Wod as Rx’d:
8:46 (PR)
20 Minutes Later…
Yesterday’s WOD
For time:
1200 Meter run
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9 Burpees
800 Meter run
30 Kettlebell swings
15 Burpees
400 Meter run
15 Kettlebell swings
21 Burpees
As Rx’d-
18:14
Thank you for pushing me, Nicole! You’re killing it lady!!
Great job today 9:30 and noon…smokin times Breck & Anthony!!
WOD with 70lbs and bar dips
13:26
SC 195
wod
15:16
Crossfit abq
4 rds 135lbs 100m sled pull 90 sec rest
WOD
7 min AMRAP
4 sqt cleans 55kb
8 burpees
12 situps
5rds 11 situps
Squat cleans 95-185 in 10# increments
Elizabeth as RXd
14:24 PR by 1:42
Squat Cleans
75-85-90-95-100-105-110-115-120(PR)-125(f)
WOD as rx’d
14:18 first time rx’d
Squat Clean
135-155-185-205-225-235-245-255-265-275
WOD As Rxd
8:12
WOD as Rx’d = 5:45