Wednesday 120718
3 Rounds for time of:
21 Pull-ups
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9 Box jumps (Jump up and over) (Men 24”, Women 20”)
Post time to responses.
Wednesday 120718
3 Rounds for time of:
21 Pull-ups
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
9 Box jumps (Jump up and over) (Men 24”, Women 20”)
Post time to responses.
really liked the double wod today! Angie hope your foot is better soon
10 Front Squat @ 155 200 meter run x 3.. every 5 minutes
1:11
1:18
1:18
I had a break of 3:42
then wod rx’d
8:??
Front squat/200M – 3rds
1:05
1:03
0:55
WOD w/70#KB
=8:08
*pullups were horrible today but good double WOD
Thanks Andy. I’m icing & elevating it now.
Strength WOD was fun up until the injury!
10 front squat @ 85 + 200m run x 3 every 5 min
1 – 1:26
2 – 1:16
3 – DNF – calf injury about 100m into the run
MOD WOD: 2 rds, 21 pull ups, 15 KBS 35#, 9 bar dips = 10:40
10 front squat @155#/200m sprint
rd 1: 1:15
rd 2: 1:08
rd 3: 1:04
WOD Rx’d: 10:38
10 front squats @ 125#/200 m sprint
Rd 1: 1:25
Rd 2: 1:10
Rd 3: 1:08
WOD Rx’d: 11:14
10 front squats at 125lbs with 200 m sprint
WOD RX’d: 6:48
1st wod 115#
1:28
1:12
1:06
2nd wod rx’d
8:41
10 front squats at 125lbs with 200 m sprint
WOD RX’d: 6:48
10 Front Squats @ #105 / 200m Sprint – Rxd
1st Rd: 1:13
2nd Rd: 1:13
3rd Rd: 1:13
Wod as Rxd (Only did 10 pl on round 3 bc hands ripping)
10:48
Tough day! Good job 9:30 girls!
10 Front Squats @ #105 / 200m Sprint – Rxd
1st Rd: 1:10
2nd Rd: 1:05
3rd Rd: 1:02
Wod as Rx’d:
5:47
1st WOD
w/85#
1:18
1:11
1:09
Thanks for the push, Dupler!!
2nd WOD
w/10-15-11 pullups
11:06
WOD rx’d – 4:49
10 Front Squat @ 155#, 200M Run x 3.. every 3 minutes
1st Rd: 1:28
2nd Rd: 1:18
3rd Rd: 1:08
Wod w/ 70#KB:
7:07 rx.d
Wod 1 w/ 135#
1 – 1:23
2 – 1:13
3 – 1:07
Wod 2 Rx’d = 9:33
1st wod w/65#
1:33
1:26
1:22
2nd wod w/17″ box (jumped on box and then over)
Band pull ups 1st 2 rds, ring rows last rd
25# KB
13:26
Angie, sorry you hurt you ankle today. Hopefully, it is not serious and you will
be back tomorrow!
WOD rx’d
9:11
Front squat/200m @85#
1:25 or 1:26
1:16
1:18?
10FS@155+200m
1:17-1:14-1:16
wod w/ C2B PLU
12:40
“300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 KB swings
25 Pull Ups
16:44 rx’d
FS/run = 1:11,1:13,1:11
Wod Rxd = 9:46
1.27
1.30
1.32
Wod= 12.36
3 Rounds of 10 Front Squats @ 105 w/ 200M Run = 1:11, 1:11, 1:11
WOD as Rx’d = 13:19….pull-ups killed me today!
10 Front Squats @ #205 + 200m Sprint
1st Rd: 1:08
2nd Rd: 1:15
3rd Rd: 1:18
WOD with 70#KB, 30″ BJ, and Push-ups
Time = 6:37
Wod w step over box
14:03
South Orlando Crossfit
Deadlift 5×3 @ 135lbs
Running JT
21-15-9
Handstand pushups 2ab mats
Bar dips
Push ups
400m run
20:43
3 mile run
5:03