Tuesday 120508
For total reps:
3 Minutes of rowing (calories)
1 Minute rest
3 Minutes of bench press (Men bodyweight, Women 2/3 Bodyweight)
1 Minute rest
3 Minutes of box jumps (20” box)
1 Minute rest
3 Minutes of muscle ups
Choose order of exercises.
Post reps to responses.
Compare to February 9, 2011.
CrossFit Mile: 9:39
WOD:
Row = 51 calories
Bench = 42 (135#)
Box Jumps = 76
Muscle Ups = 8
Total = 177
CFJ Mile:
9:05
Wod as Rx’d:
Muscle Ups = 7
Box Jumps = 103
Bench = 20 (185#)
Row = 50
Total = 180
CFJ Mile 9:32
Wod rx’d
MU 9
ROW 57
Bench 27
BJ 92
185 total
CFJ Mile: 9:24
Box Jumps: 100
Muscle Ups: 14
Row: 47
Bench (165#): 22
Weighed in at 170 today….close enough.
total: 183
M/36/192
CFJ mile 8:57
Wod
Bj 110
Mu 10 – 5 consecutive(pr)
Bench 18 – 195 lbs
Row 59
197 total
Jenks Mile: 11:28
WOD: 130 reps
row: 31
bench: 31
box: 42
pull ups: 26
Jenks Mile – 10:50
WOD = 159 reps
Bench @ 95 lbs = 26
Box Jumps = 58
Pull-ups & Ring Dips (1.5 minutes each) = 24/8
Row = 43
Jenks Mile
10:54
WOD
Rowing: 32
Bench: 31@75#
Box jumps: 53
Dips+pullups: 29
145 total
CFJ Mile
10:00 (Not a PR)
WOD
BJ 44
PLu/Dips 19/15
Bench @ #75 30
Row 37
Total 145
I really sucked it up today. WOW. Ugh couldn’t make my legs work.
Great run Nicki!
Bench press @ 75: 45
Sub KB swings @ 35: 53
One leg row: 35
Pullups : 33
Total: 166
Jenks Mile – 10:18 (pr)
Pull ups/Dips = 30/23
Box Jumps = 57
Bench Press @ 65# = 27
Row = 41
Total = 178
M/31/230
Box jumps: 119
Muscle ups: 14
Row: 62 cal
Bench: 24 @ 235#
Total = 219
CFJ mile
9:31
wod
MU: 13
BJ: 71
BP@160: 20
R: 45
total: 149
CFJ Mile
9:59 (PR)
Wod
Box: 57
Pull up/shallow bar dip: 30
Bench @ 55: 22
row: 31
Total: 140
Pullups 35
Ring Dips 21
Box Jumps 84
Strict Press 75# 37
Row 50
CFJ mile 9:16
MU-16
Box jumps-101
Bench@190-25
Row-57
Total-199
Power Camp:
Warm-Up:
400 m run
Boxes. Lots of boxes
Box jump tabata
3 rds:
20 weighted sit-ups #20
20 military sit-ups
20 v-ups
50 flutter kicks
(13:59)
mt. climber tabata
tabata sprints/dolphin jump things (I forgot what they are called)
800 m run
Good to be back!
Bench @ 165# 30
Box 96
MU 0
Row 45
Total 171
CFJ mile 10:07
Box jumps-72
Bench@185-19
Row-55
MU-0
Total-146
Jenks Mile – 10:10 (pr)
WOD not Rx’d –
Bench Press @ 65# = 36
Box Jumps = 55
Pull ups/Dips = 21/16
Row = 46
Total = 174
CFJ mile 9:49
WOD
MU – 10
Box jumps – 52
Bench press – 14 @ 155#
Row – 43
Total: 119
35/M/172
CFJ Mile= 8:54
Muscle-ups- 20
Box jumps- 125
Bench (195 lbs)- 25
Row- 52
Total= 222
For total load:
Every 1:00 for 10:00
1 Snatch finished at 145
Alternating with a partner for time: each partner has to complete total wod
8-7-6-5-4-3-2-1
HSPU
T2B
KBS 70/44
9:37
Jenks mile – 9:08
Box Jumps – 85
Bench Press – 31 (135lb)
Row – 51
Muscle-ups – 3
170
CFJ Mile: 9:27
WOD: 117