Tuesday 120703
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to December 13, 2011.
On Wednesday, July 4th there will be an 8am class and 10am class. All other classes will be canceled.
The CrossFit 101 scheduled to start Tuesday, July 3rd is canceled. The next CrossFit 101 will start on Tuesday, July 17th.
Awesome pic Ella!
That is what I call getting under the bar. Crease of the hip is as deep as the Grand Canyon in relation to the knee. Stay strong young CrossFitter.
Rx 6:36
Shoulder press x 3 95.115.125.135.140 (1F)
weighted P.U. x 3 25.30.35.40.45
wod rx’d 5:43
rested 5 mins then 4 mile run 31:47
shoulder press/weighted pull up 3 ea @ 45/8, 65/8, 65/8, 65/8, 65/8
WOD as Rx’d: 10:30…way slower than last time.
Shoulder press up to 85 lbs; unweighted kipping pull ups
WOD @ 25 lb KB; 55 lbs SDHP: 8:33
Shoulder Press up to 85 lbs & Weighted Pull-ups up to 25 lbs
WOD as Rx’d = 5:37
WOD 10:47
Power Camp:
400 m run
2 rds:
25 jumping jacks
50 high-knees
50 butt kicks
50 mt. climbers
200 m run
10 burpees
1 bear crawl
For time:
400 m back barbell carry 42#
50 lateral jumps
21 sit-ups
50 lateral jumps
15 sit-ups
25 lateral jumps
9 sit-ups
400 m back barbell carry 42#
19:07
3 rds, 1 min for each exercise:
tricep dips 1st rd-25, 2nd rd-26, 3rd rd-29
dumbbell bench press 8,13,15
push ups 11,14,17
Bench Press:
150 lbs
WOD as Rx’d:
3:55
Weighted Pull-up w/ Belt:
45 lbs
6 HSPU on dumbbells
100 butterfly situps
20 alternating pistols w/ 18 lb bar
Shoulder Press 3ea @ 45-55-65-75-80(2)
Weighted Pull Ups 3ea @ 5-10-15-20-25 (kipping w/vest)
Wod as Rx’d
5:42
Fun one!
Looking good, Ella!
WOD w/ 55# 7:21
SP(from ground): 3x 135-155-175-185-200
Strict weighted PLU: 3x 30-40-50-65-85(65#DB + 20# vest)
WOD rxd
=3:52 unbroken
WOD – 5:40
6:42 rx’d
(box jumps were step downs slow)
Wod w step up’s 9:29
WOD rx’d
6:06
7:10
Shoulder press up to 85# (95# fail)
WOD
rx’d
8:28
wod w/ 55# sdhp
8:05
Shoulder Press: 3 @ 95, 115, 135, 140, 145
Weighted Pullups w/vest: 3 @ 20,20,30,30,30
WOD as Rx’d: 8:48
4:49
PLU 3@65, 2@75
SP 3@145, 1@155
wod
8:24
Wod as rx’d
7:14
PLU 45-55-65-55
SP 95-105-115-125
Might have had time to finish my last set if I wasn’t shuttling all of Rayus’s weights for him
Wod as Rx’d: 5:24 (i think)
Bench Press
5 @ 135
3 @ 185
3 @ 225
1 @ 265
1 @ 285
Weighted Pull-up
1 @ 70
1 @ 95
1 @ 120
WOD
As Rx’d
Time: 5:06
WOD: 5:44 rx.d
Shoulder Press
3 @ 65
3 @ 75
3 @ 85
3 @ 95
1 @ 105
WOD as Rx’d
4:46
Thanks for giving up your squat rack, Rayus!
Shoulder Press:
3 @ 65
3 @ 75
3 @ 85
3 @ 95
1 @ 105
Yesterday’s WOD:
3 Rounds
200 meter run
7 thrusters (85lbs)
7 bar facing burpees
5:27
100 butterfly situps
1rm Bench Press: 285
Weighted Pull-up w/ Belt: 95#
WOD as Rx’d:5:(10)?
3×6 HSPU on dumbbells
100 butterfly sit-up
Ella that is an awesome picture! Keep it up girl and you’ll be winning the Sunday afternoon WOD/ family reunions.
After seeing more times posted, no chance I remembered my time correctly.