Tuesday 130917
For time:
21 Burpees
42 Pull-ups
15 Burpees
30 Pull-ups
9 Burpees
18 Pull-ups
Post time to responses.
Compare to July 31, 2012.
Tuesday 130917
For time:
21 Burpees
42 Pull-ups
15 Burpees
30 Pull-ups
9 Burpees
18 Pull-ups
Post time to responses.
Compare to July 31, 2012.
Death by front squat @165
Finished 10 mins
Wod rxd- 11:4?
Good job Andy B
Death by front squat @165
Finished 10 mins
WOD RXD 7:44
Thanks JSTONE
Death by front squat through 2 on set of 10 with 135#
WOD as rx’d=7:42
Death by FS @ 165#: failed after 2 reps into Round 8
400 m jog
Rx’d=7:48 (PR by 0:01…hey, it counts)
Death by Front Squat w/85# – completed all 10 rounds
WOD – scaled PLU to 21-15-9 = 11:57
Death by FS @ 135 made all 10 rounds, probably should of gone heavier
Wod @ Rx (proud of myself for Rx wanted to scale the pullups but pushed through)
13:12
http://www.cff.org/LWC/dsp_DonationPage.cfm?idEvent=24287&idUser=674305
This is an easier to use link to join the CF Jenks team for stairclimb or donate.
Death by FS: Started warming up and something weird happened to my elbow where I couldnt squat clean without it hurting so instead of FS decided to to BS
Death by BS @ 155#: Completed 9 rounds
WOD as Rx’d:
7:34
This was one of those workouts where I’m glad I only weigh 145 pounds
Death by FS @ 165 made all 10 rounds
Wod as Rx’d = 10:59
Death by FS @ 175#: made it through 9 rounds
WOD as Rx’d = 13:27
Death by front squat @95#
Through 6 on rd of 10
WOD with 12-9-6 muscle ups instead of pull ups
9:52?
Death by front squat @ 80# made all 10 rounds
WOD-11:57 with 21-15-9 on pull ups
Front squat death jam w/110# – 10 rounds completed
WOD w/20 pullups per round: 11:39
What’s funny is I did this WOD last time with 21-15-9 pullups in the exact time of 11:39!!
Death by FS @95# – completed all 10 rounds
WOD rx’d – 10:54
Death by FS @ 165 made 5 rounds
WOD scaled with 9/7/5 strict pullups = 10:02
Death by front squat @135
Finished all 10 mins
WOD RXD 10:35
FS @ 185
8 rds + 4 reps
wod
14:25
FS 135# should’ve went heavier
Wod 21-15-9
13:29
9:30AM
Death by Front Squats w/ 115
thru 7 Rounds
Back at 4:30PM
Death by Front Squats w/ 95
Completed all 10 Rounds
WOD w/ 21-15-9 ea
10:07
Still working on toughening these hands back up!
Death by FS at 75, made 10 rounds
Wod w 21, 15, 9
11:45
Death by Front Squat = completed 10 rounds @ 165 lbs.
WOD as RX’d = 12:21
Death by FS
8 rds @ 135
Wod as rx’d
7:23
Death by Front Squat @ 135 – finished 7 rounds and stopped when low back pain came back again (I probably wasn’t making it much longer anyway)
WOD with 21, 15, 9 – 10:42
Since Ashley is gone this week, I will post the Boot Camp work out that Clint, Stephanie, Missy and Kathy did. Great job everyone! I did just a portion, and it was tough! I really should try it myself first…as it always is harder than it looks on paper!
(Missed you Lisa & Karin…..and Holly and Kristi, I hope you decide to join us!!
If anyone would like to try it, boot camp is every Tuesday and Thursday at 5:30 pm.
“TRY IT, YOU WILL LIKJE IT”!
Warm up
20 goblet squats
25 sit ups
1 rd down and back flutter kicks
25 Walking lunges
10 burpees
20 KB Swings
Skip down and back 2 times
15 Air Squats
100 pretend jump rope (great job on DU’s Clint!)
50 pretend reverse jump rope
30 mountain climbers
10 KB swings
Superman hold for 45 seconds
WOD1 (Sprint down hill and up to fence and touch and sprint back)
(Step up on several different size tires..try to at least do a few
on the biggest tire)
5 Hill Sprints
50 step up on tires
4 Hill sprints
40 step up on tires
3 hill sprints
20 step up on tires
2 hill springs
20 step up on tires
1 hill sprint
10 step up on tires
WOD2 (this was one of Breck’s warm ups on Friday, Sept 13)
Wall Ball Warm up:
10 toe touches with med ball overhead
10 wood chops w/med ball
10 reverse lunges with stretch overhead
then
3 rds:
5 med ball deadlifts
8 med ball front squats
8 med ball squat cleans
5 med ball OHS
then
30 med ball sit ups with a throw to partner
instead of finishing with the 10 wall ball shots
All got in a row and jogged 400M. The person on the end sprints to front..and then
the next person on the end sprints to the front..this continues the entire 400M.
Great job everyone!
See you Thursday
DBFS @ 135# thru all 10rds easily. Should have gone 155#+
WOD as rx’d: 10:49
Getting those butterflies going a little better.
Death by FS @155#
Finished 10 Minutes
WOD
As Rx’d
8:26
Death by Front Squat
No rack, from the ground.
Made it 6 reps into the 10th round with 225 lbs.
Death by Front Squat (115#)
Finished 10 Minutes
WOD
21 Burpees
42 Pull-Ups
8:15, DNF, sounds crazy but strained neck doing FS