Monday 131216
As many rounds as possible in 20 minutes of:
2 Rope climbs
4 Clean and jerks (Men 185 lbs, Women 125 lbs)
8 Burpee box jump on and overs (Men 24” box, Women 20” box)
Post rounds to responses.
Monday 131216
As many rounds as possible in 20 minutes of:
2 Rope climbs
4 Clean and jerks (Men 185 lbs, Women 125 lbs)
8 Burpee box jump on and overs (Men 24” box, Women 20” box)
Post rounds to responses.
EMOM 135, 155, 175
WOD – 5rds (18’RC, 165lbs)
EMOM 135.155.185
WOD Rxd
4 rds and 2 Rope climbs.
strength up to 75
WOD:
20 min amrap
4 clean & jerk @ 75#
8 burpee box step up/overs
7 rounds + 4 c&J
EMOM 135,155,185
Wod with 155# and mu’s in place of rope climbs
4 rounds even
EMOM
155, 185, 205
WOD Rx’d with 17ft rope (and some very sore legs)
4 rds + 3 C+J
Andy, Angie, BP, Jordan, super impressed with you guys working out today. I’m still having trouble walking, super sore.
I second what TS said
M/22/147
EMOM 3 minutes
1 clean + 3 Jerks @ 155
EMOM 3 minutes
1 clean + 2 Jerks @ 185
EMOM 3 minutes
1 clean + 1 Jerk @ 205
Failed in 2nd minute, completed 3rd and did an extra to complete 3 total rounds
WOD
As Rx’d
4 rounds + 3 c&j
M/37/175
EMOM 3 minutes
1 clean + 3 Jerks @ 185
Rest 1 minute
EMOM 3 minutes
1 clean + 2 Jerks @ 225
Rest 1 minute
EMOM 3 minutes
1 clean + 1 Jerk @ 255
WOD
with 17′ Rope climbs
Rounds=6+4 Clean and jerks
EMOM 135/155/175
Friday’s WOD Rx’d 18:10
EMOM
145, 165, 185 failed on the last push jerk. (Pr) with 185 by 10#
WOD Rx’d with 16ft rope climb and 135# (should have gone heavier)
6 rds even
TS, I actually feel a lot better after going this morning. Flushed some of the lactic acid out. Yesterday however, was a different story.
WOD – 4 rnds + 1 rope climb (95# clean+jerk, 20″ box)
Strength
90-110-125
WOD w/ 115lbs
4 Rounds + 1 C&J
Clean and jerks: 105-115-125
WOD w/let’s say 13′ rope climbs: 3 rounds completed in 16 mins, called it a day 🙂
Wod with 95#
4 plus 1 RC
First time to do 95# in a wod!!
Clean and jerks: 90-110-120
Wod w/105# – 5 rounds
Weight felt really heavy today
Tia’s Birthday WOD at CrossFit Tulsa
33 Minute AMRAP
12 Pull-ups
9 OHS (65#)
80 KB Swings (35#)
4 Rounds +3 Pull-ups…Yes, that’s 320 KB Swings. INSANE!
WOD as rx’d
4 rds + 2 rope climbs
EMOM 3 minutes
clean/3 jerks 135
clean/2 jerks 155
clean/1 jerk 185
WOD with 155#
4 rnds + 4 C&J
strength
1&3@125
1&2@155
1&1@165
WOD with 155=4 rounds + 1 rope climb
strength: 155-185-215
wod
3 rds + 4 C&J
EMOM 85#, 105#, 125#
AMRAP with 105# and half rope climbs 4 rounds + 1 rc
Peer pressure won out.
Strength:
1 Clean 3 Push Jerks @ 185
1 Clean 2 Push Jerks @ 205
1 Clean 1 Split Jerk @ 225 (3 days ago this was my 1RM)
WOD rx’d:
7 rounds
Glad I came in tonight.
EMOM for 3 minutes
1 Clean + 3 Jerks @ 135 x 3
1 Clean + 2 Jerks @ 155 x 3
1 Clean + 1 Jerk @ 175, 185, 195 (pr)
WOD with 155 lbs
4 rounds + 2 Rope Climbs
Strength
Rd1 155
Rd2 185
Rd3 235
WOD Rx
5 rounds 2 rope climb
Strength:
#42 #52 #62
WOD: 5 Rounds
Attempted Rope Climbs
#47 Clean & Jerk
EMOM 135.165.185#
WOD
As Rxd:
5 rds + 1 C&J
Good job tonight Tyler
Strength
75-90-100
WOD w/ 90lbs
5 Rds+ about a foot shy of a full rope climb
Boot Camp: Lisa, Missy, Me and Berlyn
Did the first WOD outside and Berlyn joined us….she had the fastest time!
6 Hill Sprints (to the fence and back = 1)
60 high knees
5 Hill Sprints
50 jumping jacks
4 Hill Sprints
40 mountain climbers
3 Hill Sprints
30 jumping squats
2 Hill Sprints
20 Step ups on tire
1 Hill Sprint
10 burpees
(Berlyn even added lunges!)
Farmers carry from Dumbbell rack to end of driveway:
Started with 5# dumbbells, then 10#, 15#, etc.
Missy completed 30# dumbbells, Linda and Lisa 25#
2 minute jumping rope
20 push ups
15 shoulder press with 15# dumbbells
15 thrusters with 15# dumbbells
2 bear crawls (down and back ea rd)
10 V ups
5 burpees
30 sit ups
1 minute wall sit
1 minute plank
20 walking lunges
25 jumping jacks
20 Heismans
3 to 4 minutes stretching.
Fun to work out with your girls!
WOD w/155#
4 rds
EMOM 3 minutes
1 clean + 3 Jerks @ 125
Rest 1 minute
EMOM 3 minutes
1 clean + 2 Jerks @ 140
Rest 1 minute
EMOM 3 minutes
1 clean + 1 Jerk @ 155
WOD w/ 18′ rope
6 rounds + 1 clean & jerk
EMOM 90-110-125
WOD w/ 1 full rope climb and 1 half rope climb each round and 105#
5 rds + 1 rope climb
EMOM 3 minutes
1 clean + 3 Jerks @ 95
EMOM 3 minutes
1 clean + 2 Jerks @ 115
EMOM 3 minutes
1 clean + 1 Jerk @ 135
Could have gone a little heavier but I’m favoring my shoulder still.
WOD with 115#
5 rounds even.
Strength: 85, 105, 110
Wod: used 85 to work on technique.
5 rounds