Monday 130304
3 Rounds for time of:
9 Handstand push-ups
15 Ring dips
21 Push-ups
400 Meter run
Post time to responses.
The first WOD of the 2013 CrossFit Games Open will be announced this Wednesday! We are changing it up a bit this year in order to encourage people to SIGN up. We will be offering the Open WOD on Thursday as the daily workout and we will be hosting the competition on Saturday as we normally do. Challenge yourself, compete along side your fellow CrossFitters and see where you rank worldwide over the next five weeks!Â
wod rx’d 12:03
Back squats: 10 x 2 at 195 lbs.
WOD as Rx’d: 17:55
Back squats 10 X2 at 2:25
WOD
20:21
Modified with one ab mat onHSPU
Deadlift to 315# x 2
WOD w/ 1 abmat and questionable HSPU – 16:24
Back squat 10×2 @ 280#
WOD rx’d: 12:59
Back Squat 10 sets x 2 reps @ 315lb
WOD rx’d w/ MU into ring dips 9:43
Back Squats 10 x 2 @ 165#
WOD 19:04
2 abmats
pathetic ring dips
DL up to 315
WOD 15:02
Back squats 10×2 @ 225#
WOD modified due to time
3 rounds
6 HSPU (2 abmats)
9 Bar Dips
12 Push-ups
400 m run
12:20
BS @ 125 (went light)
Scaled Wod to 6/9/12 reps, 1 AB mat & bar dips….11:37
BS @ 165
WOD w/ mod HSPU = 17:43
Back Squat – 10×2@315
WOD Rx’d: 17:32
15:58
Back squat 10×2 at 200 (93%)
WOD 3 rounds
9 chest to bar, 15 push ups, 21 box jumps (guys box), 400 m run
14:59
Back Squats
10×2 @ 125# (went light)
MOD wod
6 HSPU
9 Bar Dips
12 Push ups
15:01
Back squat 5 Ă—2 at 180 (on accident) 5 x 2 @ 190 (on purpose)
WOD
3 rounds
9 Handstand Pushups -against pull-up cage pole
15 Ring Dips
21 box jumps (24″ box- games standard)
400 m run
17:21
Back squat 10 x2 @135
WOD
6 HSPU
9 Bar dips
21 push-ups
400 m
14:41
Back Squats
10×2@ 105 (Back is hurting!)
WOD
3 Rounds
5 Bar Dips
10 Thrusters w/ 65lbs
15 Push-ups
400m run
20:13
You are looking strong on that clean & Jerk, Paige!!! Great job, 9:30!
Thanks, Nicole! I’m amazed at all you and baby girl are able to do! You’re a pretty awesome example!
Power Clean & Jerk:
3 x 85
1 x 105, 125, 135, 145, 155, 165, 175, 185, 190 (fx3 :()
WOD as Rx’d (strict hspu):
14:31…major muscle failure
Nice work 9:30!
Back squats
10×2@135
WOD rx’d
12:03
Back squats @185#
WOD modified
3 rounds:
6 HSPU w/one abmat
9 bar dips
12 pushups
400m run
11:40
Great job. Jessica!!
Back squat @ 135
WOD-
6 HSPU
9 Ring dips
12 push-ups
400 m
14:17
Back Squats:
10×2 @ 370#
WOD (sub 135# push press for HSPU):
14:41
& Breck, thank you so much for letting us do the open WODs on Thursdays!! I think it will help!
For Time: 14:11
3 rounds for time
MODS
6
9
18
400
Lots of pulses 🙂
Back squat at 125. I thought it was 135, my bad!!
Wod w shallow ring dips
6 HSPU’s
9 ring dips
12 push ups
12:41
WOD
11:19. Rx’d
BS 10×2@295
2 mi run
15:40
Back squats @100# (10 sets of 2)
WOD modified
3 rounds:
6 Shoulder press w/20# DB’s
9 bar dips (shallow)
12 pushups
400m run
14:??
1 hour of Yoga
Row 5k 18:55.7 damper 5
Bench Press 5×5 @ 255lb
BS
10 sets of 2 @ 175
Wod as rxd=18:06
Back Squat:
10 sets of 2 @ 275
Wod as rx’d:
21:41….1st round with strict HSPU and rounds 2 & 3 with kipping HSPU
Squat 10×2 @ 245
Wod w/ 5 sketchy HSPU per round and the rest Rx’d: 13:05
Back Squat:
10 sets of 2 @ 185
wod w/ 2 abmats
1st rnd 9 hspu
2nd rnd 3 hspu
3rd rnd hspu attempts but coulnd’t get 1 so moved on.
19:58
Row – Max 60 sec effort
12 Burpees
12 Box Jump overs
Row – Max 50 sec effort
11 Burpees
11 Box Jump overs
Row – Max 40 sec effort
10 Burpees
10 Box Jump overs
Row – Max 30 sec effort
9 Burpees
9 Box Jumpovers
Row – Max 20 sec effort
8 Burpees
8 Box Jump overs
Row – Max 10 sec effort
7 Burpees
7 Box Jump overs
12:02 rx.d
Rest 2 minutes
10 minute AMRAP:
Even: Max Effort Wall Ball Shot (20/14#)
Odd: 30 Double Unders
Back Squat
10 x 2 @ 335#
Wod with bar dips and abmat
17:40
Started 1:30 later to use Breck and Shawn C. as rabbits …mission accomplished
Back Squat
10 sets of 2 @ 360 (93%)
WOD
As Rx’d
Time: 11:23
Front Squat-175
Mod WOD: 3 rounds of 21 GHD sit ups / 21 push ups / 400M run
Time- 10:09
WOD
Time: 11:59