Wednesday 130116
2009 South Central Regional WOD# 1
3 Rounds for time of:
10 Squat clean & jerk (Men 155 lbs, Women 105 lbs)
500 Meter row
Post time to responses.
CFJ Nutrition Challenge participants don’t forget the 1st Accountability/Weigh-In Meeting will be tonight at 6:30pm in the lounge. Bring your food log and any questions you might have! Look forward to seeing everyone there!
11:22
wod rx’d 13:26
10:22 rx’d
power clean & jerk
=13:10
squat clean & jerk
5-3-2-2-1-1-1 @ 65-75-85-95-100-105-110
WOD w/75# 16:26(?)
13:11 w/135
WOD rx’d: 13:14
WOD with 135
17:04
Wod as Rx’d = 14:58
Squat C&J – 5×135, 3×155, 2×185, 2×195, 1×205, 1×215, 1×225
WOD – 12:09 Rx
WOD w/55#’s
= 12:31
Loved this one, even with a lighter weight because of my shoulder!
WOD @ 55#
14:30
Big Shout out and Thank you to all who contributed to the Crossfit Box for Box canned food drive this year. CFJ brought in a whopping 244 pounds of food! That. is. AWESOME. Thank you all for helping make this a success and for making a difference in the community.
I will get in touch with the other gyms to see how we did- but no matter what- CFJ is the BEST.
WOD @ 95#
13:47
Did strength after, bad idea, was wiped out and only did half.
7 min. AMRAP Warm-up:
10 PLU, 10 HSPU, 500m row
= 3 rds
Squat C&J up to 205# (not a PR)
WOD Rx’d = 15:08
Great job, 9:30–Fun, small class.
And thanks again, Breck, for letting me test the shoes. I’m definitely setting some cash aside for a pair.
SCJ: Up to 155 – 175(F)
WOD @ 135# – 14:4?
WOD as Rx’d = 9:49
Squat clean & jerks
Up to 125# (I’m STUCK at 125# – uber frustrating!!)
WOD
w/95#
13:57
Hello, quads!
WOD w/ 155# power cleans:
12:34
Squat clean & jerks
Up to 75#
WOD w/65#
16:00
Wod 135# 15:30
Back squat 10×3 at 105
Wod w 75 14:50
Bench Press AMRAP
185# – 15
155# – 22
135# – 25
95# – 38
TOTAL – 100 (-1 from PR)
SC&SJ 1×205-235f
wod
17:14
WOD w/85# – 17:30
Oops, that was my post not Jim R.
Squat Clean & Thruster
Up to 105
WOD w/ Power Cleans at Rx’d Weight
17:41
Strong work Jim!
SCJ
5@75
3@85
2@95
2@105
1@115
1@125
1@140(pr)
Wod as rx’d for women=15:29
wod w/115
15:11
WOD Scaled to 135lbs
9:57
WOD as Rx’d = 12:46……..great job Mandy!
WOD as Rx’d:
11:46
Squat Clean & Jerk:
1 x 135, 145, 155, 165
WOD rx’d 12:12. Did the workout first and couldn’t get my quads to function after, so I skipped the strength!
And thanks B! Would have never kept going if you wouldn’t have been pushing me! 🙂
Pwr cl and jerk up to 185.
WOD with 135 (first ten were pwr last 20 squat: Christine made me realize the error of my ways) Still feel about 70% from bread withdrawal