Wednesday 131211
50-40-30-20 & 10 rep rounds for time of:
Push-ups
Box jumps (Men 24” box, Women 20 “ box)
Post time to responses.
Wednesday 131211
50-40-30-20 & 10 rep rounds for time of:
Push-ups
Box jumps (Men 24” box, Women 20 “ box)
Post time to responses.
Shoulder Press
3@115-3@125-3@125
Push Press
3@165-3@175-3@185(f#3)
Split Jerk
3@205-3@215(f#3)-ran out of time for 3rd set
•
WOD rx’d – 14:42(board says 15:12, forgot I started :30 late)
Wod
11:28
SP
3@66,75,95(pr)
PP
3@95,115,115
SJ
3@135,145,155
WOD as rx’d=14:12
sp-pp-pj up to 85#
WOD 14:22
(I did half the number of push ups and box step ups)
SP
135/155/185(PR)
PP
185/185/185
SJ
185/205/205
WOD:
17:17
slow but maintain proper form, every box jump hip extend, every PU hit the ground
WOD rx’d
9:37
WOD as Rx’d = 14:02
Shoulder Press
3@95,115, 2@135 (pr)
PUsh press
3@135,155, 2@175 (pr)
Split Jerk
3@175,165,165
WOD as rx’d=14:45
Shoulder press
3 @ 135
3 @ 145
3 @ 155
Push press
3 @ 205
3 @ 225
1 @ 245
Split jerk
3 @ 265
Failed @ 275
3 @ 275
WOD
As Rx’d
Time: 11:25
Wod rx’d – 16:20 (push-ups slooooow)
Downtown Duel WOD 1 practice w/Laura
WOD: 4 rounds of 25 pushups and 25 box jumps – 12:24
Shoulder press
3 @ 95
3 @ 125
3 @ 145
Push press
3 @ 155
3 @ 165
3 @ 175
Push jerk
3 @ 185
Failed @ 195
3 @ 195 (split jerk)
WOD
As Rx’d
Time: 11:15
(Tomorrow’s Wod)
5 RFT:
7 dead lifts
15 bar dips
W/ 225 DL
6:13
Shoulder press: up to 85# x 3
Push press: up to 130# x 3 (pr)
Split jerk: 150# x 3 (pr)
5 rounds of 10 pushups – 10 box jumps: ~5:30
WOD as RX’d = 17:55
Front Squat
5@135-5@155-3×5@185-3×3@205
WOD as Rx
15:30
Split jerk up to 2@175 1@175
WOD as Rx
15:30
Wod as Rxd 16:35
Wod w step ups 18/19??
Then 105 degree Bikrum Yoga!
And looking great Ali!
SP 65-70-75
PP 80-85-90
PJ 95-100-105
WOD with 1/2 amt of push-ups 14:58
Looking good Ali
SP 55-60-65
PP 65-70-75
PJ 75-75-80 (failed on last one) (thanks for being my partner Randa!)
WOD with 1/2 amt of push-ups 18:24
Great WOD!!
Great pic Ali!
Boot camp w/Lisa and Stephanie:
Warm up:
30 secs jumping jacks
30 secs leg lifts
30 secs jumping jacks
30 secs leg lifts
1 minute jumping jacks
1 minute leg lifts
2 minute tests with 1 minute rest between skills:
2 min. Sit ups (Stephanie 50, Lisa 52)
2 min. Push ups (Stephanie 15 reg, 18 from knee, Lisa 45 (8 reg/37 from knee)
2 mint Squats (Stephanie 51, Lisa 57)
WOD
12 days of winter:
1200 M row
11 pull ups
10 supermans (1 sec hold)
9 V-ups
8 burpees
7 walk lunge
6 box jumps
5 sit ups
4 inch worms
3 squat holds (hold squats for 3 secs before ea squat
2 squat shuffle (apprx 50 M)
1 hatemaker (-5 push ups, 20 mountain climbers, jump up and clap)
Ex: 1st rd 1 hatemaker, 2nd rd: 2 squat shuffles, 1 hate maker, 3d rd: 3 squat holds, 2 squat shuffles, 1 hatemaker, etc….
Got to the 1200 M row…time ran out..did only 500M.
Stephanie and Lisa..great job! You girls did not stop and got a good sweat on!
See you Friday. REMINDER: THIS WEEK WE WILL HAVE BOOT CAMP AT 5:30 PM!!!
IF ANY OF YOU CROSSFITTERS WANT TO JOIN US, COME ON DOWN ON FRIDAY 13th!!!
Downtown Duel WOD 1 practice with Sean
2:53 (3:04 yesterday)
I did 21 and 15, Sean did 9.
Real leg burner
SP up to 3 x 115#
PP up to 3 x 185#
SJ up to 3 x 205# (3RM PR)
Sandbagged the WOD
WOD 20:57
Shoulder press up to 65
Push press up to 80
Split jerk up to 100
Wod 13:23
Warmup w 50 DU and 6 HSPU
SP 75-85-95
PP 105-115-125
PJ 135-145-155
WOD with 30-20-10 reps 12:02
Split jerk up to 185lbs
WOD – 12:27
SP up to #45
PP up to #55
SJ up to #75
WOD: 15:05
Divided push-ups in half