Tuesday 131022
10 Rounds for time of:
3 Weighted Pull-ups (Men 45 lb dumbbell, Women 25 lb dumbbell)
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
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Did 2 rds with rxd rep scheme- only used 25 lb db
Then went last 8 rds with 5 strict and 7 kip the rest of the way.
19:08
21-15-9
Hspu – push-ups – sit-ups
8:40
Impressive job TS, Will and Brody.
Andy B … Not bad either!
Thanks J stone not too bad for being in my 40s
Front Squats x 5
135.155.185.195.205
WOD
10 Rounds for time of:
3 Weighted Pull-ups 30 LBS DB
5 Strict Pull-ups
7 Kipping Pull-up
23 Rounds 21:28 time
FS
5 sets of 5 @155
WOD with 30# DB=23:26
front squats 5 ea @ 65-77-80-85-90
WOD: practiced static holds, strict, kipping and a few chest to bar
Warm Up: 89% as a class
Front Squat – 5@135,165,185,205,225(3)
WOD rx’d – 31:ish 19 drops/rounds
FS 5 sets of 5
@ 155
WOD with 30 DB
22:01
Tough one.
FS 5 sets of 5
5 @ 115
5 @ 145
5 @ 175
3 @ 205 failed on 4
1 @ 225 failed on 2
WOD w/ 30 lbs. DB
8 rounds in 21:57 w/ 24ish drops
FS set of 5
115
145
175
205(PR)
225(PR)
WOD @ 30#
Finished 6 rounds in 20:00, with 999999999 drops
finished 7 rds with 45#
Strength 5 X 5 Front squats
135-145-155-165-175(4)
WOD
Coughing that one up to practice.
5 rounds = 16:55
Lost track of sets.
FS up to 5 x 225#
WOD
Started with 30#, went down to 25# after 2 sets (I think)
Thru 6 sets with 10×10^10 drops.
Real gut checking WOD for me, need to lose some weight.
FS up to 155
6 Rx’d rounds of the WOD in 19:22. Had 15 sets within that 6 rounds. Yikes!!!
FS 5×5
85-95-100-105-115
WOD
20 min of Practice stringing my pull-ups together
Front Squats
5 @ 115
5@ 135
5 @ 155
4 @ 155
4 @ 155
WOD 20 Minutes 6 Rounds (Modified no weight, strict pull ups and kipping)
This was a very tough WOD
Front Squat:
5 reps of:
95-135-155-175-195
WOD:
1 round Rx’d
5 rounds w/ 30# dumbbell
Time: 10:43
8 sets total
Then I ran out of time and had to go to class. I underestimated how long this workout would take. It was tough.
Then @ 1:00
10-8-6-4-2
C2B
HRPU
Then
1.5 mile run
rest 5 minutes
1 mile run
Front squats
5 RM 115#
Failed on 5th round with 125#
WOD
5 sec static hold
1 strict PU
7 kipping PU
14:24
Wod. W/30# DB
Made it a 20min AMRAP
7 rounds even with 6 drops.
Front squats
Up to 115
WOD rx’d
Made it through 5 rds in 19 min. Don’t member how many drops I had…9?
WOD with 25#
6 rnds in 20 min with 11 drops
WOD
As Rx’d
Total sets=10
Time: Right under 14 hours
10 Rounds of
5 sec static hold
1 strict pull up
7 kipping
15:39
Breck: LOL!!! 🙂
Front Squats 5ea @
85-105-120-130-140
Did HOA Teaser
20 DB Snatches
Wall-balls = 33
Oh, Team. You better hope I don’t have to do this one. I suck at wall-balls. : (
WOD 2 w Sean
3 rds for time
10 Bench Press 135#
3 MU
10:22
Blitzed the first 2 rds in 3ish mins, then my shoulders fell off my body. Past 2 days finally took its toll.
Mondays WOD: Connor/Ashley
5 Rope climbs (15′)
5 Clean and jerks (135/55#)
4 Rope climbs
4 Clean and jerks (155/60#)
3 Rope climbs
3 Clean and jerks (175/65#)
2 Rope climbs
2 Clean and jerks (195/70#)
1 Rope climb
1 Clean and jerk (205/75#)
13:26/17:34
Front Squats – 5 x 135, 5 x 165, 5 x 185, 2 x 205 (bad form on #2 so stopped), 5 x 185
WOD – modified to 5 strict 7 kip for rounds 1-5 (14 sets) and 2 strict 7 kip for rounds 6-10 (8 sets)
18:20
Boot Camp (Stephanie, Lisa, Rhonda, Joan) Way to push girls! Rhonda, glad to have
you tonight..hope you keep coming!
(got started about 8 minutes late so did not get to do all the WODS)
Warm Up:
Jenks mile (400M,200M,400M,200M,400M with one minute of rest between ea)
Dumbbell Warm up:
10 muscle snatches
5 press unders
5 snatch drop with press in bottom
5 Right arm OHS
5 Left arm OHS
WOD1:
5 minute AMRAP and every minute do 3 burpees..starting and ending with burpees
10 hand release push ups
10 air squats
10 mountain climbers (ea leg)
Partner w/med ball: 4 rounds
One set of partners do sit ups tossing ball while other set of partners shuffle down and round buidling throwing ball…then switch
Then 5 rds:
one partner does 3 med ball cleans while other parter does jumping jacks..then switch
This Thursday, October 24, we will not have boot camp. Everyone is invited to be at CFJ at 5:30 pm to go to the Girls Night out at Crossfit Bellator.. ($5 at the door & wear a CFJ shirt if you have one). The info is posted on CFJ facebook. Hope to see all of you on Thursday night.
Front Squats: last 5 @ 90#
WOD w/holding over bar for 5 seconds, 5 kipping swings and 15 jumping pull ups.
Just went for 15 mintues:
6 rounds and one hold over bar (2 sets ea round)
Opps. forgot one other WOD done at boot camp tonight:
Go front front to back of gym doing bear crawl
Lunges back
10 V ups
Go front to back of gym doing lunges
Bear crawl back
10 squat thrusts