Wednesday 120627
As many rounds as possible in 8 minutes of:
15 Deadlifts (Men 135 lbs, Women 95 lbs)
10 Hang power cleans
5 Push jerks
Post time to responses.
Wednesday 120627
As many rounds as possible in 8 minutes of:
15 Deadlifts (Men 135 lbs, Women 95 lbs)
10 Hang power cleans
5 Push jerks
Post time to responses.
WOD Complex (DL/HPC/Jerk)
95-135-165-185-205-235(f/jerk part)
WOD as rxd
= 6rds + 14 DL
WOD Complex (DL/HPC/Jerk)
95.135.155.165.185.200
wod rx’d 4 rds + 4 hand Power Cleans
Wod Rxd = 3rounds + 10 DL’s
skills: worked pull-ups, push- ups & dips (5-10-5)
WOD Complex:
55-65-70-85-95-100-105
WOD as Rx’d= 2 rds + 6 DL
Rx’d 3 rds + 7 dl
Body Armor Crossfit SA
AMRAP 12 min
6 pistols (hanging onto band)
8 ctb pullups
10 situps
7rds
Skills: 5 deep bar dips/handstand holds/GHD SU
Complex:DL/HPC/PJ
65-75-85-95-100-105-110(failed HPC)
Wod as Rxd
3 rds + 12 DL
Great job Megan!!
Skills: pull ups/dips/v-ups
Complex:DL/HPC/PJ
75-85-95-105-115-125 x2 (failed PJ)
WOD 1 round +DL/HPC (ouch, I was spent)
Good workout, was my first real class.
WOD complex
65-75-85-95-105-115-125
WOD rx’d
3 rds
WOD w 85 then 65: 3 rounds
Max Snatch Balance
175 lbs (PR)
Snatch High Pulls
5 sets of 1 rep Snatch high pulls at 120% of 1 RM Snatch (EMOM)
*used 155 lbs (180 was 120%)
Max Snatch
135 lbs (didn’t try 140; was feeling really off today)
“Karabel”
10 rounds of the following for time:
3 Snatches (power) 95lbs
15 Wallballs
Time=16:36
2 1/2 hours later:
Row distance and rest between sets with the total time previous row took:
100m row = 21 seconds
200m row = 43 seconds
300m row = 1:04
400m row = 1:29
500m row = 1:55
600m row = 2:21
700m row = 2:48
800m row = 3:14
900m row = 3:43
1000m row = 4:05
Total time w/ rests = 39:58 (PR)
Skill work:
MU into max ring dips (5lbs)=10
10 Turkish get-ups w/ 35# KB (5 R & L arm)
Max Parallete dips w/ 10#=21
10 double kettlebell clean & push press w/ 45#
30 second L-sit hold (one hold)
Skills (I liked this!! More, please!)
Rope climbs, handstand pushups, & pullups
WOD complex
Up to 115#
WOD
Rx’d
2 rounds+ 6 cleans
6:30AM
MU Practice
9:30AM
Max Snatch Balance
120 lbs (PR)
Snatch High Pulls
5 sets of 1 rep SHP
*used 120lbs
Max Snatch
115 lbs
10:30AM
“Karabel”
10 rounds of the following for time:
3 Snatches (power) 95lbs
15 Wallballs
Time=19:38
1 Round of Skill Work
1:00PM
Row distance and rest between sets with the total time previous row took:
100m row = .26
200m row = .49
300m row = 1:15
400m row = 1:42
500m row = 2:09
600m row = 2:39
700m row = 3:01
800m row = 3:32
900m row = 4:06
1000m row = 4:35
Skill work – Chest to Bar Pullups, HSPU, and Bar Negatives (I agree with Michelle, I really liked & needed this)
WOD complex up to 95#
WOD w/ 75# = 3 Rds + 11 DLs
After the C2B PU’s and the Cleans…my poor little hands were bruised, bloody and ripped to shreds 🙁 Ouch man, this one hurt me big time!
DL-HPC-PJ
1×95-115-135-155-175-185-195(f)-195
wod
3 rds + 2 DL
At 4:30, 2 mile run untimed then yesterdays wod
3 Rounds for time of:
10 Ground to overhead (Men 95 lbs, Women 65 lbs)
200 yard Shuttle sprint, 50 yards there and back twice
As rxd 5:25
Complex 135-145-155-165-175-185(FJ)-185(FJ)
Wod as rx’d: 3 rounds
BP, nice work on your first muscle up!
DL-HPC-PJ
135-145-155-175-195-205-215-225(fail on jerk)
WOD rx’d
3 rounds plus 4HPC
50 burpee pull ups in about 14 minutes (?)