Monday 120604
Don’t forget we are at our new location! 511 North Elm St.
For time:
400 Meter run
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Hang power snatch (Men 115 lbs, Women 75 lbs)
400 Meter run
30 Pull-ups
15 Thrusters (Men 115 lbs, Women 75 lbs)
400 Meter run
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
15 Handstand push-ups
400 Meter run
Post time to responses.
Used 95# for HPS and Thrusters.
21.04
thrusters x 3.. 95.135.155.165
wod rx’d 19:21 (rowed instead of ran)
Wod as Rx’d (except for HSPU, only did 10) = 23:54 I think
wod rx’d 22:52 (rowed instead of ran, sub 5HSPU)
WOD w/ 1 ab mat for HSPU abd everything else Rx’d = 24:10
Love the new gym!!!
wod w/500m rows: 21:57
wod w/ 500m rows = 22:32
wod w/run 23:11
Wod with 500m rows, 1 abmat and 65#
23:5? i think
hungover nancy on vacation
4 rds – run 400m, 15 ohs @ 55#
15:22
Forgot to mention subbed 500m rows instead of running
Power Camp:
500 m row
Agility drills
4 rds:
2 sprints
10 pull-ups
15 push-ups
20 squats
13:47
Christina’s Variety Show of Death:
DB Thrusters
mt. climbers
run
squats
burpees
bear crawl
DB shoulder presses
dips
The new place looks great!
WOD – 20:38
Crossfit Aspen
Nancy
16:38 rx’d 3.10 min over pr set 3 weeks ago. Altitude sucks!
Thrusters:
3 @ 95-135-155-175-200
Wod as rx’d:
23:17
Thruster 3x 200
Wod rx
16:48
It just dawned on me that I looked at the wrong clock when I was done…so, 21.04 was not my time. Not sure when I finished. Btw, I seemed to have lost my log book, if someone sees it let me know, hardback cover says ” black and Red”.
Thrusters
3ea @ 65-75-85-95
Wod
23:04
(mod hspu)
New gym is awesome!
Thrusters
Up to 75#
WOD
w/55# snatches & thrusters
500m rows
Pullup attempts 🙁
25:34
LOVE the new place! Great job, Breck and Nicole!!
Oh & 2 ab mats on HSPU
Wod modified 24:58
Thrusters up to 75#
WOD w/65# and 1 ab mat – 22:06
Great new gym!
Caleb- Your book is over on the wooden book/cubby thing. : )
Big thank you and congratulations to Breck and Nicole on their new box and for letting me jump in with the noon class! Your new box is awesome!
Thanks again,
Eric Barber
Next Generation CrossFit
Thrusters: last rounds 135 (?)
WOD: 28:40 ish with 95 lbs. Ouch
Thrusters
Up to 95#
WOD rx’d
22:06
Love the gym!
Thrusters
3ea @ 85-105-115-125-135
WOD w/ 16# ball
17:04
20 T2B w/ 5# ankle weights
20 T2B
2 minute L-sits on
Thrusters:
3 @ 95, 135, 155, 175, 185
WOD w/500m rows and 1 abmat:
24:47
Good job Paige on the BIG 135 violent hip and shoulder openings in a core to extremity smooth fashion 🙂 Way to kick it up a notch with the 16lb ball.
What was your time on the T2Bs without weight?
How many sets did it take to accumulate the 2 minutes of L-Sit on parallettes?
Take care of that ankle. Someone go shoot that rock. Train hard, Train Smart, Train to Survive! OkieDB Out
Thruster 3@75,95,115,135.
Ran out if time for 4th set. Did 3 hang power snatch between sets
WOD as rx’d
31:53
Nice 1st work out at the new place.
WOD w/runs & 70# KB
= 16:45
*HSPU all were not to floor but the 70#KB evens it out..
Thrusters
3ea @65-85-115-120-125
WOD as Rx’d
21:39
Great job tonight Jennifer and Kara!!! I enjoyed lifting with you girls!
Thruster 135#
WOD with 500 m row and 1 abmat
31:14
Thrusters:
3 @ 95-135-165-185-200(f)
WOD: 24:06rx.d
35/M/165
Close grip bench press with bands
6 sets of 3 @ 115
1 set of 2 @ 115
2 Max sets of bodyweight bench press (165 lbs)
1st set was 20
2nd set was 13
WOD
As Rx’d
Time: 17:19
Close Grip Bench press with bands
7 sets of 3 @ 50lbs with red bands
2 Max sets of 3/4 bodyweight bench press (95lbs)
1st set was 20
2nd set was 17
WOD
As Rx’d
Time: 18:30
Thrusters:
3 @ 38#,43#,48#,53@,58#
Did only one WOD last week..so went light tonight
WOD w/8# ball, 28# thruster/snatch, 25# KB, and subbed shoulder press,
for HSPU (used 20# dumbbells),pull ups were mostly jumping
29:48
I love the new gym…but think the instructors need microphones as it is so big and they have to yell…they are going to injure their vocal cords!!!
Great picture Denver!!
Thrusters
3 @ 65-85-115-120-125
WOD as Rx’d
19:20
Thanks, Nicole! Your thrusters looked great! Come to more evening classes. Please and thank you. 🙂
Got that backwards – time was 20:19
Powercamp:
Ditto what Carly did, mine slightly modified due to toe injury.
wod rx 20:35