Wednesday 130403
3 Rounds for time of:
40 Box jumps (Men 24” box, Women 20” box)
20 Backwards overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
10 Burpees with jump to a plate
Post time to responses.
Come help us celebrate the end of the CrossFit Games Open this Saturday at 12pm! Bring your family, a side dish and beverage of your choice! Hope to see everyone there!
Subbed weighted pull ups for kipping pull ups with same reps
Tried 1 weighted pull up @ 10 lbs failed
Subbed singles for chest to bar
WOD Rx: 16:43
47 min run downtown montgmery Alabama.
Weighted pull ups 5-4-3-2-1-1-1-1-1
(weights=10-10-20-20-45(F)-35-35-35-45(F)-40) Yes I tried 45 again so I attempted again and got the 40.
WOD – 35# instead. Box jumps are my NEMESIS (gonna practice on those!!!!!!)
16:36
Good JOB 5 o’clock class!! Good Job B on the 55lbs Pull up!!! BEAST MODE!
Pain is Temporary, It may last for a minute, an hour, a day, or even a year but eventually it will subside and something else will take its place. If I quit however, it will last forever! – Eric Thomas
http://www.youtube.com/watch?v=
Try this video for tomorrow’s 13.5
http://www.youtube.com/watch?v=LnJQOt8QiDU
Be Phenomenal or Be Forgotten!!
Sorry if these are lengthy but I feel like I need to share.
Bunch of shoddy weighted pull-ups. Seriously. You put a pack of crackers in my pocket and I struggle with strict pull-ups… I have got to work on these weekly.
WOD as RX’d: 13:50
Thank you, B, for the push at the end.
Great job Kyle!
1 Weighted pull-up @ 25-30-35-40-50-55
WOD as Rx’d = 12:36 or 12:37
Weighted pull-up singles @ 45-55-65-70-75
WOD as Rx’d = 11:52
awesome picture Lisa! Lookin strong!
Pull ups up to 70#
wod rxd. 13:18
10 mu’s in 8mins
WOD as Rx’d = 14:02
Just could’nt catch ya Kyle. Good Work.
Practiced kipping pull-ups
WOD 22:26
Well I got upset with my box jumps so I came back in at noon and did some more box jumps with 20# weighted vest to 24″ box. They will NOT defeat me!! Also worked on some muscle up transitions.
Good job nooners by the way!
Bar dips in place of pullups (40 broken into sets)
WOD w/20 box jumps per round
9:49
Weighted pull-ups up to 35 pounds
Wod 14:27
WOD – only 2 rounds (had to get back to work)
9:43
35lb 1 rep pull up max. (Double vest). Started with 20lb DB.
I can’t remember my time, I think it was 14:50
Weighted pull ups 70#x1,80#(f)
WOD as rx’d 9:39
Pull-ups
4×5 with 20 lb vest
3×5 with vest and 20lb db
Wod rxd
About 12 minutes
Bixby Football Pull Up Competition
45 reps, PR by 5
Practiced the kipping pull up.
Did the WOD as AMRAP in 10 minutes as I had to leave at 1:00:
1 round Rx..
then 20 box jumps, 10 backward lunge and 10 burpees to plate…
I would have really liked to done all 3 rounds…will try it later this week.
Great picture Lisa…miss seeing you girls in the evening!!!
Weighted pull-up singles @ 60-65-70-75-80-85(f)
WOD as Rx’d = 11:27
Wod with 35# plate and 24 in box=11:01
Pull-ups up to 50 lbs.
Workout as rxd 12:09
Weighted pullups- 55lb
Wod as rx’d- 12:25
Legs are dead
PLU
1×60-70-80-100f-100f
wod
16:10
Weighted Pull-ups
5 @ 25
4 @ 35
3 @ 45
2 @ 55
1 @ 75
1 @ 90
1 @ 110
WOD
As Rx’d
Time: 9:09
Weighted pull-ups
5 x 20#
4 x 35#
3 x 40#
2 x 45#
1 x 50# (PR)
55# fail
Yesterday’s wod as Rxd
12:34
Attempted weighted pull-ups
Worked on strict pull-ups
WOD Rx’d
15:??
60 lbs 1 rep max
WOD RX13:28
Well one of my links was missing some of it, try this:
http://www.youtube.com/watch?v=gvLF4YSfi9k