Monday 120220
As many reps as possible in 6 minutes of:
21-15-9
Kettlebell swings (Men 70 lbs, Women 55 lbs)
Thrusters (Men 95 lbs, Women 65 lbs)
In this workout you will try to make it as far as you can in the 6 minute limit. If you make it all the way through 21-15-9 then you start over at the 21’s and continue as far as you can.
Post total reps to responses.
Compare to August 16, 2011.
CrossFit Exile 2012 Open- Olympic Lifting Competiton
Christina- 1st in Senior division 63 kilo weight class
Paige- 1st in Senior division 58 kilo weight class & Best Female Lifter Award
90reps (55kbs/95thruster)
Back Squat:
10 x 2 @ 245
Wod as rx’d:
94 reps (PR by 4 reps)
Great job CFJ on the Oly Lifting Competition!
Back Squat:
10×2 @ 170
3 Rounds for time of:
500 Meter row
3 Rope climbs
12 Handstand push-ups
WOD as Rx’d:
13:20
WOD: 94 reps…. With 55# KB… Should have done Rx’d.
103 reps
82 reps
73 reps
Power Camp:
400 m run
skills practice
jump rope singles and double unders
9,9,9’s
9 rds, 9 reps of each
jump squats
inverted push-ups
v-ups
tuck jumps
12:18
4 rds of AMRAP in 3 mins 1 min rest btwn rds
3 toes to bar
6 thrusters 15#
9 box jumps 20″
1st-3rd rds: 2 rds +3 toes to bar, 4th rd: 2rds+6 thrusters
AMRAP in last 5 mins-ish of class
50 mt climbers, 1 bear crawl
40 mt climbers, 1 bear crawl
30 mt climbers, 1 bear crawl
20 mt climbers, 1/4 bear crawl
back squat 10×3 @ 225
WOD: 70 reps
BS 10×3 @ 235
Rxd=65 (67 last time)
Chalk it up to averaging 2 WODS per week for the past 2 weeks.
BS @ 135
WOD as Rx’d = 79 reps (1 more rep than last time)
Back Squat
10×2 @ #170
Wod as Rx’d
93 reps
WOD: 64 reps. (26 kb reps. at 45# then 35#/65# thrusters)
Back Squats
10×3@120lbs
WOD w/45#KB
68(pr)..and my hate for thrusters continues!
Back Squats:
10 x 3 @ 335#
WOD as rx’d:
83 reps
I have extra pork available for anyone who didn’t get a chance to order this week. Let me know if you would like some and I will deliver it to the gym.
Text/call 918-527-4286
Back Squats @110#
WOD
w/45# KB
83
Wonderful job, Christina, Paige, Breck, & Brody!!! So proud of you!
WOD w/ 35#KB 55# thruster – 70 reps
(hit myself in the chin on thruster #10 please tell me this has happened to someone else?!)
Great pic, you two!! Congratulations to all 4 of you! Wish I could have witnessed it!
WOD as Rx’d
100 Reps (PR by 20 reps)
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
23:52 rx’d
BS 10×3 @ 205#
WOD as rx’d
69 reps
Back squat 10 x 3 @165#
WOD w/45# kb & 65# thrusters: 61 reps
Can someone please teach me how to breathe while doing thrusters?
BS 10×3@225
wod
80 (pr by 8)
205#
94 Reps w/55#KB and 95# Thrusters
Back squat 10 x 3 @ 225#
Wod as rx’d = 68 reps (PR)
I’m in no shape for the Open but I signed up anyway.
Let the mediocrity begin!
BS
10 x 3 @ 175
WOD as rx’d
83 reps
BS @275
WOD As Rx’d
90 reps
Back Sq: 10 x 3 @ 68#
WOD w/25# KB and 55# Thruster
65 reps
(Heather..I chipped my tooth last month with a SDHP and had to have it patched!)
Congrats to Breck, Brody,Christina and Paige…It was so much fun watching you do the olympic lifts!!! Everyone was so impressed with CFJ.
This is a good picture Paige and Christina. You both are BEAUTIFUL!!
Nicki, congrats on your PR…20 reps is a lot!!!
WOD as Rx’d = 103 reps (MW)
WOD w/ 35 lb KB
59 reps
It’s good to be back 🙂
WOD – 72 reps