Monday 120312
“Dumbbell Fran”
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
Pull-ups
Post time to responses.
Compare to March 23, 2011.
Monday 120312
“Dumbbell Fran”
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
Pull-ups
Post time to responses.
Compare to March 23, 2011.
400 meter run 116
wod rxd 5:11
WOD scaled to 20’s (to compare to last time) 8:38 – 12 seconds faster this time!
400 m run 1:51
back squats @ 160#
400 meter run = 1:18
WOD w/35#= 6:00
M/36/137
Backsquat
5@75, 3@95, 2@115 — Work sets 1-3 @ 135, 1@145, 1@155, 1@165
Not sure about my current max on backsquat so I moved up to see how it felt. This is the first time I’ve ever been able to do more than my body weight with a squat.
WOD mod with 20# dbs
6:30
400m run 1:15 PR! last time was 1:28
400m run: 1:10
back squat 6 x 1 @ 265#
I didn’t want any piece of Fran today, dumbbell, barbell, kettlebell or otherwise. Maybe some other time.
1000m row
100 pushups
10 deadlift @ 315#
14:28
400 m run 1:47
back squat 6 x 1 @155
WOD w/25 # & using green band on pull-ups
6:59
Fran felt pretty good to me today 🙂
400m run 1:24 (PR)
Back Squat 6×1 @ 110#
WOD with 20#DB and half the pullups: 7:11
(trying to wean myself off the pullup bands … )
Power Camp
400 m run
Agility Drills
high knees to 200
run to 400
high knees back to 200
run back in
butt kicks to 200
run backwards to 400
butt kicks back to 200
run backwards in
Partner WOD
Run 1 mile together and complete as many KB swings as possible before time is up
1 mile 9:36
80 KB swings
Thanks for being my partner, Josh!
AMRAP in 18-ish mins
500 m row
50 walking lunges
400 m row
40 pull-ups
300 m row
30 ring rows
200 m row
20 DB thrusters
100 m row
10 handstand push-ups
Finished 100 m row
400m: 1:31 have no clue what my PR is
DB Fran with 25# 6:47
400M run = 1:27 (not a PR)
WOD as Rx’d = 6:00…..about 30 seconds slower than regular “Fran”
80 sec
240#x2
5:49
400 meter run = 1:08 (pr)
Shoulder press:
5 x 65, 75, 85
“db Fran” as Rx’d:
4:25(pr)
400 m run: 1:04
Db Fran as Rx’d: 4:28
400M – 1:29
Back Squat @ 110#
WOD w/25lbs- 6:38
WOD as Rx’d
5:43
400m run
1:27
WOD w/25#
5:53
Yesterday did open WOD 12.3 again
8 rds+8push press=311 reps
400 m run 1:27 (PR)
Back squats @ 130#
left early, no dumbbell Fran today (I know, I’m sad, too!)
5:05
Squat 325×3
WOD – 5:14
400M – 1:07
WOD w/50#
3:40
400m 1:09
BS 6×1@265
wod
7:01
400-1:05
Bs 6×1@270
Wod 6:36
400m 1:31
Back Squat
6 x 1 @ 210#
WOD rx’d 15:32 (and no the “15” is NOT a typo)
400=1:09
BS 4×1@295,1×1@305
WOD 4:51
400 Meter run – 1:02
Back Squat
315/335/355/375/385/355
“Dumbbell Fran”
As Rx’d
Everything unbroken
Time: 3:06
Cannon Crossfit Houston
OHS 3x 95, 105, 115, 125, 135
WOD
6 rds
10 burpees
20 OH lunges 45lb plate
200 m run
14:35
Power camp. Christina thanks so much for adapting the exercises for me.
400m run
1:26
Back Squats
6 x 1 @ 125 lbs
“Dumbbell Fran” as Rx’d
10:23
back squat up to 205 (pr)
wod w/ 30#
8:26
400m 1:39 PR by 2the seconds
Back squat 6×1 @ 140100 lbs
WOD Rx: 13:27
Almost 6 1/2 min slower than last time but I did it Rx this time ss opposed to super scaled
400 m 1:11