Tuesday 120410
As many rounds as possible in 20 minutes of:
30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees
Post rounds to responses.
Compare to January 11, 2011.
Tuesday 120410
As many rounds as possible in 20 minutes of:
30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees
Post rounds to responses.
Compare to January 11, 2011.
shoulder press 3 @ 55; 3 @ 65; 3 @ 75
push press 3 @ 85; 3 @ 95; 3 @ 100
split jerk 3 @ 120; 3 @ 125; 1 @ 135 (PR) failed at 2nd rep
WOD Rx: 4 rounds + 1 burpee
Shoulder Press:
3 @ 95
3 @ 125
3 @ 140
Push Press:
3 @ 160
3 @ 180
3 @ 190
Split Jerk:
3 @ 195(f)
3 @ 195
3 @ ran out of time
Wod:
6 rds + 20 lunges
7 rds + 29 situps
6+ 27 situps
SP up to 145
PP. 175
SJ. 185
Wod as rx
8 rds even
WOD as Rx’d = 5 rds + 10 s/u (PR)
sp: 55-65-70
pp: 75-80-85
pj: 95-105
6 Rounds + 18 situps
SP 3 @ 55-65-75
PP 3 @ 85-95-100
SJ 3 @ 110-120-130
WOD as Rx’d = 6 + 18 situps
SP
55-65-75
PP
80-85-90
PJ
95-
WOD as Rx’d
6 rounds + 30SU + 20 Lunges + 2 Burpees
Good job 9:30 Ladies:)
SP
55-75-85
PP & Split Jerk
85 (worked on form)
WOD as Rx’d
7 Rounds + 21 Sit-ups
Fun 9:30 class!!
SP: 90 x 1 (pr)
PP: 100 x 3 (pr)
SJ: 105 x 2 (pr)
WOD as rx’d: 5rnds, 1 burpee
Shoulder press up to 90# (pr)
Push press up to 100# (pr)
Split jerk up to 110#
WOD
6 rounds + 20 situps
Tailbone burn! 🙁
I mean, 6 rounds + 30 situps!
SP: 95, 115,125
PP: 135, 155, 160
SJerk: 165, 185, 205 (1x)
WOD: 4 rounds and one sit up (PR)
Make sure to email Nicole if you are bowling Friday!
SP
95-125-135
PP
145-165-175
PJ
175-185-195(x1)
WOD as Rx’d: 7 rds + 18 situps
one of those rounds included an extra 20 lunges….not sure what number I was counting to.
6 rds + 5 burpees
It should also be known that I accidentally hit a kid during my sit-ups… I should probably get a penalty for that 🙁
SP: 175×3
PP: 225×3
SJ: 135×3
WOD rx’d
= 7rds + 30SU+20 lunges+6 burpees
Crossfit Refinery Boise
3 Russian KB swings 70lbs
3 bent over rows 95lbs
6,9, all so on for 10 min.
Got through 21 KBs and 16 rows
sp 3@75,95,115
pp 3@135,155,175
sj 3@185,205,215
wod 7 rd 4su
Round 2
Ran 2 miles
200 single jump rope
50 double unders
60 sit ups
Shoulder Press
95-115-135
Push Press
155-175-185
Split Jerk
195-205-225 (PR for a triplet)
5 rds + 1 situp
Good 4:30 class!
115-135-145
155-175-195f
195-205(1f)
wod
7 rds
Wod=5 rnds+ 30 situps
Shoulder Press 3×3 35,45,50
Push Press 3×3 55,60,65
Did not do the push jerks-out of time
WOD w/25# plate and anchored sit ups
4 rds+1 burpee
800-400-800-400-800
w/3min rest
total time=26:30
Big thanks to Matt Stowers for CrossFit Kids. My children just love it and wanted me to post a “thank you” to Coach Stowers.
Shoulder press
3 @ 115
3 @ 125
3 @ 135
Push press
3 @ 155
3 @ 185
3 @ 205
Split jerk
3 @ 225
3 @ 255
3 @ 275
Power Camp
WarmUp – 400m Run x 2
Medball variety – Run in a big circle Holding MB over head, out front, at chest, side shuffle lunges with med ball
400m Run with Medball
8x200m sprints w/ 1 minute rest in between each
Total time 12:30
PullUp/PushUp ladder – 1 PullUp, 1 PushUp, 2 PullUps, 2 PushUps, and so on… up to 10
Tabata Tuedsday:
Jump Lunges – 87 Total
WOD
5 rounds + 10 lunges
SJ 155
wod
5 rnds + 15 lunges
6 rounds + 30 situps