Thursday 111013
For time:
400 Meter run
50 Sit-ups (Fingers interlaced behind the head with feet anchored)
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Deadlifts (Men 225 lbs, Women 155 lbs)
800 Meter run
15 Deadlifts
30 Kettlebell swings
50 Sit-ups
400 Meter run
Post time to responses.
wod rx’d 16:02.. Great job 5 amers
Bp max 205
WOD 17:45 as RX
Bench
1@110 (PR)
WOD as rx’d
16:27
Fun early class!
Bench 1 @ 105 PR
(failed attempt at 110)
WOD as Rx’d 22:37
Bench 1 @ 135 (PR)
(failed attempt at 145)
WOD as Rx’d=
14:50
Great job, 5am!
Bench press 1@90, failed @100
WOD modified (feeling puny) 19:45
Power Camp
Warm-Up
400M Run
Box Jumps, Toe Taps, Step-Ups, Burpee Box Jumps
Weight Day WOD’s
DB Push-ups (15) then walking DB Rows then DB Push-ups (15) then walking DB rows then DB Push-ups (10) then walking DB rows
Sixer’s (6 Rounds)
-6 DB Rows
-6 DB Shoulder Press
-6 DB Deadlifts
-6 DB Front Squats
-6 DB SDHP
-6 DB Push Press
AMRAP in 10 Min
20 Walking Lunges (25# plate overhead)
15 Side Lunges
10 Thrusters w/ 25#plate
Fun Day at Power Camp!!
=14:46
Subbed 65# on DL
Loren. 65lbs seems a little light for you!
WOD rx’d 16:51
bench press-245#
WOD
23:15
Max shoulder press 80# (pr)
WOD with 125#dl 20:4? –sleep deprived : (
Crossfit OKC
Push press 3×8 – 135,155,185
WOD
5 rounds for time:
5 deadlift (70% 1RM) & 30 double unders
= 3:49 w/315#
DL 375 x 1 (PR)
“Cindy”
21 rounds + 5 Squats (PR)
WOD (sub rows for runs)
20:03
Bench Press
1@135 (PR)
WOD As Rx’d
14:29
Great job Kelby and Kristi! I enjoyed lifting with you guys!
BP 185, 205 (F), 195
WOD modified with 205# 25:12
LBS hit me hard in 2nd set of deadlifts
Bench Press
1@135(PR)
failed attempt @145#
WOD w/135#DB
19:36
Bench Press 290 lbs. (PR!)
WOD: with 205 lb dl 25:37
Bench: 310lbs.
WOD Rx’d: 17:40
Bench press 1@95 (PR), failed @100
WOD (modified) -19:21
I did 30 Deadlifts each set at 85# – hip still bothering me 🙁
Rx’d Sit-ups and KB
Bench: 1×255#, 1×285#, 1×315# ((PR since 02′ (meathead days))
WOD as Rx’d: 14:16 or 14:17
Nicole B. – Great Job today, very impressive! The Zone is turning you into a machine. You keep that up and you’ll be a force to be reckoned with.