Tuesday 131217
Battle over Redlands WOD#4
3 Rounds of:
30 Double-Unders
25 Kettlebell Swings
20 Overhead Lunges (stationary, with bumper plate)
15 Toes to Bar (or Leg raises)
Then, with the remaining time, perform as many Muscle-ups (Rx’d) as possible.
Rx’d: Muscle-Ups
Scaled/Masters 40-49: Bar Dips
Masters 50+: Pullups
12 minute time cap.
Rx’d Men: 55# KB, 45# Bumper T2B, Max Muscle-Ups
Rx’d Women: 35# KB, 35# Bumper, T2B, Max Muscle-Ups
Scaled/40’s Men: 44# KB, 35# Bumper, T2B, Max Dips
Scaled/40‘s Women: 35# KB, 25# Bumper, T2B, Max Dips
Men 50+: 35# KB, 25# Bumper, Leg Raises, Max Pull-ups
Women 50+: 25# KB, 15# Bumper, Leg Raises, Max Pull-ups
Post results to responses.
Please join us this Friday, December 20th at 5:30pm for the 2nd Annual Crossfit Jenks 12 Days of Christmas Party!! We will be celebrating the holiday season with a fun Christmas WOD and after party. Dress in your best Christmas outfit and come celebrate. Prizes will be given for best dressed male and female. There will be a party after the workout so bring an appetizer and your favorite adult beverage.
Strength:
10 min Death By Front Squats @ 155
Completed unbroken +:03
•
WOD rx’d – 11:09 no MUs
A lot of time spent looking at KB.
Strength:
10 min Death By Front Squats @ 135
Completed unbroken till rd 10
WOD rx’d – 11:55 did 5 MU till 15 mins
death by front squat through set of 8 @135
WOD as rx’d-DNF
Rough day for me.
Death by FS @145 all 10 mins
( last time 165)
Wod rxd 11:48 then –
Failed 2 MU then got 3 before 15 min time cap
good wod
DBFS @ 155#
All 10rds unbroken
WOD: Sandbagged.
Mentally checked out about two days ago.
Death by Front Squats: 55# – made all 10 rounds
WOD as Rx for Masters Women 50+
250 reps at the 12 min mark to compare to BORL score of 226 = 24 rep PR
completed 9 pull ups by 15 min mark
Made it through 11 lunges on the 3 round at the 15 minute time cap.
Death by FS @ 135#
Made it thru 8 rds legs still tender
Wod as rx’d 13:21 + 3 MU’s
Death by FS @ 135 – 10 rds unbroken
WOD rx’d – 2 rds + 30 du & 25 kb swings. Need to get faster on DUs.
Death by Front Squat
10 Rounds unbroken @ 135 lbs
WOD
As Rx’d
Time: 9:24
10 Muscle ups @ 12 minute time limit
The room is still spinning and one big blur!!!
Strength
Death by Front Squat
135# made it to through round 8 and then blah!
WOD as RX for young bulls but to 15 min time cap.
I was short 3 T2B. Ugh and short of breath.
Death by front squat @ 145
All 10 rounds unbroken w/ 25 seconds to spare
Should have went higher but wanted to see how I improved.
Last time completed 7 reps on the round of 10
WOD
as Rx’d
Time: 11:39
No muscle ups in 12 minute time limit
9 muscle ups in 15 minute time limit
Death by FS at 65, got all 10
Wod w TTR!
Finished 2.65 rounds and discovered I’m even worse at DU in lifting shoes!
Front squats with 65#
WOD masters women weight: 13:03 (was 2 toes to bar in at minute 12) – 10 dips in 15 minute time cap. Did not beat my Redlands score, unfortunately.
Someday I will finish this MF in 12 mins.
This is the WOD Shan and I tied (rep for rep) at Redlands 2013. It was pretty funny!
Death by Front Squat @ 135 – all 10 rounds
WOD as RX’d = 13:23, no muscle ups
death by front squat through set of 8 @135
WOD as rx’d for masters 40-49
2 rds + 7 t2b at 12 minute mark
16 dips at 15 minute mark
Death by Front Squat @ 65#– all 10 rounds (legs still sore from Sat.)
WOD as RX’d for Masters= 13:23
Death by FS @ 95# – all 10 rounds unbroken
WOD as Rx’d = 11:40……my toes to bar continue to be a hot mess! Attempted 1 MU in remaining 20 seconds but had nothing left!!!!
Death by front squat 135# unbroken
Wod for men/40s – finally
2 rds 5 kbs
Good to be back in gym
Death by front squat
155# completed all rounds
WOD SU
11:58
4 MU by 15:00
Death by Front Squat
10 Rounds unbroken @ 135 lbs
WOD Rx’d
11:35
+ 1 Muscle up by 12 minute time limit
Death by Front Squats
All rounds unbroken w/ 105 lbs
WOD modified (had the girls with me.. so for time’s sake)
3 Rounds
30 Dubs
20 KB swings w/ 35
10 Toes to bar
Forgot to look at time.. ; (
Death by front squat with 65# thru all 10
WOD rxd 12:58 + MU “attempts”
Death by FS
10 min @ 155
wod w/ 70#KBS
14:51
UCO Football workout w/ one of my old players:
Hang Power Snatch:
3@95-3@115-3×3@135-3×2@155
Bench Press
3@135-3@155-2×3@185-5×3@225
DB Bent Row
5×10@60
Snatch Lift Offs
5×3@165
RDL
5×5@165
Fun to see an old player and hit a good workout.
DBFS 85#
Broke up 10th round to 7 and 3.
WOD Rx’d
14:39
Jello legs.
Death by Front squats
only did 85# today..made it through
WOD rx’d
Can’t remember what my time was..at 12 minute cut off had 5 TTB left. Layed on the ground for about 30 sec. before getting back up to finish last 5. Went ahead and did MU’s until 15min mark…made 9 MU’s
Strength:
10 min Death By Front Squats @ 135
Completed unbroken
•
WOD (Masters) – ~ 8:30min
57 bar dips
DBFS only used 65# bc I’d never done that before so I was scared! Made it all the way through with a little bit of time to spare!
WOD Rx’d 14:58
Did this @ home on 12/18/2013
DBFS @ 135 – through 9 rounds, then did 10 more but after an extra minute rest
WOD as rx’d
5 TTB short of finishing round 3 at 15:00
TTB are still taking me way too long