Monday 120910
5 Rounds for time of:
9 Ring dips
10 Front squats (Men 115 lbs, Women 75 lbs)
7 Bar facing burpees
Post time to responses.
Monday 120910
5 Rounds for time of:
9 Ring dips
10 Front squats (Men 115 lbs, Women 75 lbs)
7 Bar facing burpees
Post time to responses.
Wod with 85# front squat. 15:02
wod w 135
9:29
WOD w/bar dips: 11:56
Deadlifts 10 sets of 2 @ 200#
reclining rope ‘climb’ in between sets
Deadlifts
10 sets of 2ea @ #205
W/1 rope climb to the beam each round
Wod w/bar dips
10:05
10 rounds of 1 rope climb and 2 deadlifts @ 315#
WOD Rx’d: 8:37
wod rx’d 9:58
10×1 deadlift + rope climb @ 205#
WOD 14:03
Power Camp:
400 m run
10,9,8,7,6,5,4,3,2,1
10 double downs
sprint
1 bear crawl
9 double downs
sprint
1 bear crawl
count down to 1
16:10
3 rds:
10 HSPU’s (subbed 5 practicing getting some depth)
200 m run
3 min rest
3 rds:
4 wall climbs
10 pull-ups
17:44
800 run
Deadlifts @ 200 lbs and practiced on kipping toes to bar in between sets
WOD as Rx’d = 11:28…….ring dips haven’t gotten any easier for me! Ugh!!!
Hey guys! Well I’m turning 45 so I’m having a birthday party Friday, September 21st at 6/6:30 ish at Bakers Street Pub which is next to Golds Gym at 68th and Memorial! Even if you come for “just one” it would be great to see you! And…if anyone buys me a shot you will be the person carrying me home! Hope to see you! 918-606-0441 (and I wouldn’t be opposed to the strip club late night, just sayin)
Deadlift 10×2 @ 455# w/1 rope climb
WOD w/135# front sq
= 7:52
WOD – 9:13
Deadlift 10×2 @ 245# w/1 rope climb
WOD w/95# front sq
= 12:20
Deadlift 10×2 @ 225# w/1 rope climb
WOD w/95# front sq
= 13:30
Great job, 9:30!!
10x 2 dead lift at 305 and 10 rope climbs
WOD RX 7:39
Deadlift at 155, 8 rope climbs, 3 to the top of the highest rope (pr)
Wod w bar dips. 14:02
Great party on Saturday!
Wod rx: 16:? Blah. Those ring dips really slow me!
Deadlifts + rope climb
@155#
WOD
w/bar dips
10:03
Happy Birthday, CFJ!!!
DL @ 205
5 rope climbs
Wod w/ bar dips
11:29
WOD w/bar dips – 12:25 (dips were slow)
10 x 2 Deadlift @ 405#
WOD: 5 rounds
– 9 Bar Dips
– 10 Deadlift 225#
– 7 Bar facing burpees
9:51
Attn all Meat Eaters:
I will have the smoker working hard this coming weekend. If you would like to indulge in some great BBQ next week please text me with your order. I will be delivering to the gym on Monday 9/17/12.
Beef Brisket: $11/lb
Pulled Pork: $9/lb
Chicken Legs: $7/package (6 per package)
Smoked Bologna: $6/package
Sauce: $2/small, $7/large (hot or mild)
Please text/call me with your order at 918-527-4286.
Friday 120907
“White Out with a Row”
For time:
1000 Meter row
30 Kettlebell swings (Men 70 lbs, Women 45 lbs)
30 Box jumps (Men 30” box, Women 24” box)
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
1000 Meter row
13:03 rx.d
WOD rx’d
10:46?
Just got the official results for yesterday’s Tallchief Open Water Challenge…
1/2 mile swim
17:26 (2nd place girls, 5th overall)
Jenn Larkin:
19:55 (5th place girls, 8th overall)
10 sets dead lift x2 205
10 rope climbs (hands only 1st four)
Wod rx’d 10:41 or 10:47. I heard Breck calling out the times and not sure which one. Probably the slower one.
Wod
65# and bar “dips”
10:46
DL 10×2@325
missed 1 RC
wod
sub 10 pushups, 10 squats for burpees
14:09
Deadlift:
10 x 2 @ 325
5 rope climbs
Wod w/ 135#:
11:27
Right arm dumbbell snatch (100 lb dumbbell)
10 sets of 2
Double unders
10 sets of 30
WOD
3 Rounds for time of:
9 Right arm push-ups
10 Front squats from the rack (115 lbs)
15 GHD sit-ups
Time: 9:56
Deadlift 10×2 @ 195# w/3 handstand pushups- strict
WOD as Rx’d
=9:56
overall not a great showing- feeling very stiff at 5:00 am
Wod rxd = 12:20
12:06 rx’d
8:07
Deadlifts
10×2 @ 195
WOD w/ 95 lbs
8:42