Monday 120130
3 Rounds for time of:
400 Meter run
15 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Lateral jumps over barbell
Post time to responses.
Your resolutions have officially made it through January. Let me help you get through another month! Come try out POWER CAMP- 4 weeks: Mon, Tues, Thurs, 6:00 am and 5:30 pm. Starts today! Who’s with me? Email Christina with questions and to reserve your spot! cmmerlo@gmail.com
Back Squat 7×3 @ 155, 3×3 @ 165
Wod @ 95
10:19 First time doing this one. Should have gone with 115. Good lung burner.
wod rx’d 9:21.. like this one
Rx’d
=10:30
WOD w/85# – 16:45
WOD: RD1 115#, RD2 95#, RD3 95# : 13:57
WOD Rx’d = 11:09
wod w/ 75# 12:1?
Power Camp
400 m row
3 mins jump rope, 3 burpee penalty
1 min handstand hold
2 min doubleunders (subbed attempts)
1 min handstand hold
500 m row for time
6-er’s (6 reps ea, 6 rds) 15#
DB bent over rows
DB deadlift
DB shoulder press
DB front squat
DB sumo deadlift
DB push press
10, 9, 8, 7, etc.
jump squats
hand release push-ups
AMRAP in 7 mins
10 single arm snatch 15#
15 v-ups 15#
2 bear crawls
2 rds plus just short 1 bear crawl
Good job, Julie! Coming back strong!
Back Squats: 10×3 @ 210#
WOD as Rx’d: 10:32
Back Squat 10×3 @ #160
Wod as Rx’d 10:51
Back squats
10×3@125#
WOD w/85#
12:29
Back Squats: 10×3 @ 185#
WOD w/110#: 11:17
Worked out at CF SoCo
Bear Complex w/ deadlift and hang power clean
85-90-95
5000m Row w/ 3 man team
Rotating through, each person rows 1 minute until 5000m complete
18:30 including transition time
Back Squats
6×1 @ 195lbs
Thanks Carly!
I don’t know about strong, but it was good to be back! LOL!
Great pic, Christina!
BS 10 x 3 @ 160
WOD as Rx’d:
8:30
Eric – I took the 3lbs for McCants and the 2lbs for Quimby. I’ll leave a check for both tomorrow. Sorry, I didn’t know it would be ready today. Thanks so much! We LOVE it!
Back Squat @ 115
WOD w 75# 14:42
Nice job Michelle!
Back squats @115#
WOD
w/85#
15:32
Thank you, Karin!! You, too!
Wod 115# 10:33
Back Squat:
10 x 3 @ 355
WOD:
13:34?
-sub 500m row for runs
Thank you, Nicole.
RokFit is hosting a RokFit online competition this weekend only.
3 WODs.
Two saturday, one sunday.
It costs $10 to enter. The male and female winners get a RokFit sponsorship, $100 gift card to Kettlebell King, $50 gift card to Progenex, $300 of Atlas Wraps, and 1 year membership to WODcast.com for your affiliate.
The two gyms with the most registered members also receive custom Overload WOD boards.
Many of the OKC gyms are participating. Jenks could have an awesome showing.
DO IT
http://rokfitcyberseries.com/
http://www.rokfit.com
RokFit is hosting a RokFit online competition this weekend only.
3 WODs.
Two saturday, one sunday.
It costs $10 to enter. The male and female winners get a RokFit sponsorship, $100 gift card to Kettlebell King, $50 gift card to Progenex, $300 of Atlas Wraps, and 1 year membership to WODcast.com for your affiliate.
The two gyms with the most registered members also receive custom Overload WOD boards.
Many of the OKC gyms are participating. Jenks could have an awesome showing.
DO IT
http://rokfitcyberseries.com/
http://www.rokfit.com
WOD rx’d
= 8:34
Afternoon
BS 10×3 @ 255#
5/4/3/2/1 C&J @ 205# & MUs
= 5:40
Back squats @ 210lb
WOD 10:27
Sub cleans with GHD situps
205
11:09
Back Squat:
10 x 3 @ 235
Wod as rx’d:
9:53
WOD with 115# 10:42
BS 10×3@245
wod
11:58
7:43
Unbroken
BS 10 x 3 @ 275#
wod rxd = 13:54
back squat 10 x 3 @ 125 lbs
WOD Rx 14:42
35/M/179
Back Squats
10 sets of 3 @ 315 lbs
WOD
As Rx’d
Everything unbroken
Time: 8:07
Back Sq:
First 2 sets @ 88#, changed to 78# for remaining 8.
WOD w/42#
14:24
WOD w/ 95# – 12:52… much broken.
back squats 10×3@225
wod 11:41
Back squats 205#
WOD WITH 115#
10:41
Back squats 10×3 with 105#
WOD with 70#: 11:28
“You’re looking strong, Lady!” – I thought I’d use a Christina quote to describe the picture!
Back Squats = 10 sets of 3 @ 285#
WOD as Rx’d = 8:12
Back squats 10×3 with 105#
WOD with 75#: 11:33
As rx’d
9:18