Wednesday 120613
5 Rounds for time of:
10 Pull-ups
10 Bar dips
100’ Broad jumps
If you take an extra step or put your hand to the floor on the broad jumps there will be a 1 burpee penalty before you continue.
Post time to responses.
Wednesday 120613
5 Rounds for time of:
10 Pull-ups
10 Bar dips
100’ Broad jumps
If you take an extra step or put your hand to the floor on the broad jumps there will be a 1 burpee penalty before you continue.
Post time to responses.
Back squat: 10 sets x 2reps @ 315# (sets on the minute)
WOD as rxd
= 5:42 *all unbroken, no burpee penalties*
wod rx’d 8:03.. AT great time!
7:56. Fun wod
WOD rx’d
8:29
Phil & Greg where we at on the signup for the CFJ BBall court?
Thanks Andy B!
AT, I will call Dr Phil today.
Dumbbell warm up
30 Dumbbell snatches x 30 (alternating arms)
Practiced dead hang pull ups (no room for kipping)
WOD
4 rds for time
Run 400 m
25 squats
Time 15:27
Back Squats
10 sets of 2 @ #150
Wod (did walking lunges 100ft instead of jumps)
13:32
wod as rx’d: 6:17
back squats 10 X 2 X 225
Isabelle, Rx’d = 5:51
:Back Squats:
10 sets of 2 @ #115
:WOD: First two rounds with 10 pull-ups then scaled to 5 pull-ups for the last three- My baby weinie hands started to blister.
11:41
Front Squats w/band
8 sets of 2 w/ 145lbs
CFJ WOD from Monday
As rx’d- 10:21
Bar Muscle-ups x3!!!! Super excited! Hopefully rings aren’t far behind!
20 “softball” strict pull-ups
Up and Over 6ft Parallet bar x1- thanks Paige for talking me down from the ledge!! : )
Max rep Back Squats
Used 135 for 30 reps
WOD w one leg jumps. 14:50
WOD – 13:33 (some neg. dips)
Back squats @155#
WOD
let’s just say I finished. Not a great workout for me.
WOD – 6:15, first 4 rounds unbroken.
Back Squats 10×2 @ 105#
wod with bar dip negatives and ring rows for 1 of the rds (hands)
13:43
Front Squats w/ bands & 2 second hold:
8 x 2 @ 135lb
5 Rounds for time of:
10 Chest to Bar Pull-ups
10 Bar dips
100’ Walking Lunge
WOD w/ 15 lb vest:
14:34
10 Bar Muscle-Ups
5 Bar Up and Over (6 ft)
20 Strict Cannonball Pull-ups
Max rep Back Squats
26 reps @ 125 lbs
Great job today, Nicki! Super proud of you!!
Back squats 10X2@115
WOD 5 Rds for time
subbed 5 strict pullups
15 pushups
broad jump 100′
15:14
10:14
More jumping around than Greg Rice at a Winger concert.
WOD 13:??
My Dips were more like Pulses, they were quite sad looking 🙁
BS 10×2@245
wod w/ C2B PLU
7:29
BS @ 145
WOD as Rx’d = 11:35
Nicki i just saw ur post YAY..so happy for u!!!
7:23
Back squat: 7 sets x 2reps @ 225# (sets on the minute)
WOD:
= 8:39 rx.d
35/M/164
Back Squat
10 sets of 2 @ 320 lbs with 1 minute between sets.
WOD
As Rx’d
Unbroken pull-ups & dips
Time: 5:37
Congrats to my wife on her first bar muscle-ups!
Back Squat
10 sets of 2 @ 145 lbs
WOD as Rx’d
9:44