Monday 121105
4 Rounds for reps of:
1 Minute of pull ups
1 Minute of dumbbell ground to overhead (Men 45 lb db’s, Women 30 lb db’s)
1 Minute of hand release push-ups
1 Minute of dumbbell front squats (Men 45 lb dumbbell, Women 30 lb dumbbell)
1 Minute rest
Post reps to responses.
Great job to both of our teams that competed in the HOA4 competition this weekend!
November Power Camp starts today – Come try it out for FREE – 6:00 am or 5:30 pm.
Front squat=105. 5×5
Wod with 25#=272
Front squat 5×185. Wod w 45s. 305
Front Squat 2×200, 3×190
wod rx’d=247
Nice work, 5am-
5X5 Front Squats 175#
WOD 203 reps
Front Squats 5 x 125
WOD as Rx’d = 192 reps
45#
wod = 213 reps
Fronts Squats @ 125
WOD as Rx’d = 293
Front squats at 95
Wod w 25lbs
232
Front Squat
5@75
WOD (15# DB and purple/red band)
215
Front squats @125#
WOD 4 rds, 1 min each
-back extensions
-one arm dumbbell floor to overhead (30#)
-one arm pushups (as far down as possible)
-dumbbell squats (30#)
262 total
And GREAT job at HOA, CFJ teams!! Very proud of you!
Front Squat @ 95#
WOD w/25# – 264
Wod w/45# = 219..pitiful!
Front squat 4@205,1@215
Wod = 264 rx’d. I feel like someone just beat me down.
Front Squats
5×5 @125
WOD as Rx’d
250
I had such a great time working out with you today Dad! Great job!!!
Also! Congratulations to both of our CFJ teams on a job well done! You guys did an AMAZING job and it was so fun to watch!!
Front Squat 5 sets of 5 @ 85#
WOD w/only 15# & step on bench for assist w/pull ups
=221
Congratulations to our two amazing teams in the HOA competition!
Front Squats @ 185#
WOD – only made it 2 rds – 130, lot of work to do to get out of “football season shape”
FS 5×5@235 (f last rep)
wod
225
WOD 245….should have done lots better i was really not in the mood for dumbbells….most of my 245 were pull ups and push ups!
Front Squats: 5X5 135
WOD: 204 w/ 25# … first time on this WOD, kicked my butt
5km easy row
Time: 21:10.9
Front squats
5 sets of 5 @ 255
WOD
GHD sit-ups= 20-20-20-20
One arm DB snatch (45 lb dumbbell)= 20-20-20-20
Hand release push-ups= 20-20-20-20
DB squats= 20-20-20-21
Total=321
Wod = 263 40lbs
Front squat 5×5165
FS 5 set of 5 @ 165
Front Squat: 135×5 / 175×3 / 195×2 / 155×5
WOD: 270 w/ 40# DB’s
Front squat 5@ 85#
WOD-243 w/ 15# DB’s and PU’s with white band