Monday 131223
As many rounds as possible in 12 minutes of:
6 Ring dips
12 Deadlifts (Men 135 lbs, Women 95 lbs)
18 Lateral jumps over barbell
Post rounds to responses.
Compare to April 29, 2013.
Holiday Hours:
Tuesday, December 24th-8am & 10am
Wednesday, December 25th-Closed-Merry Christmas!
Thursday, December 26th-6am, 12pm, 4:30pm & 5:30pm
Tuesday, December 31st-8am & 10am
Wednesday, January 1st-11am
WOD Rx’d 5 rnds + ring dips + 10 deadlifts
10 rds + 6 bar dips
WOD as Rx’d = 10 rounds + 2 deadlifts
As many rounds as possible in 12 minutes of:
6 Push ups
12 Deadlifts 95 lbs
18 Lateral jumps over barbell
7 rounds
WOD w/ bar dips – 9 rds
WOD as Rx’d
7 Rounds
Great job, B!!!
10 rounds +16 lj
Snatch balance – 105
WOD Rx
9 Rounds
Snatches
65-75-85-95-105-115-120-125(pr)-130(fx2)
WOD w/3MU each round instead of dips
8 rds
Snatch balance: up to 115# (5 rep max pr)
WOD w/bar dips: 7 + 12 deadlifts
snatch balance through 125
WOD with 3 MU and 135 deadlifts
5 rounds with 1 MU
Snatch Balance – up to #95
Wod w/bar dips – 9 + 2 lateral jumps
Wod RX 7 plus 3 DL.
WOD as Rx
8 rounds plus 6 ring dips
SB 5×95-115-135-155-175
wod-MU+6 RD
8 rds + 12 DL
Snatch bal x 5 125#
WOD with MU into ring dips
6 rounds
Snatch bal up to 135# x 3
WOD with MU into 6 ring dips
9 rounds
Snatch balance 95-135
Wod with bar dips = 7 rds + 6 DL (PR)
Better snatch balance this time, I guess.
75-95-115-115(1)-DNF
WOD with bar dips.
9 rounds + 1
5 less than last time. 🙁
snatch balance through 135. Failed at 155
WOD with MU into dips
8 rounds and 6 dips
Fun WOD Breck! Did the one u did last time.
Happy holidays CFJ.
As many rounds as possible in 12 minutes of:
3 MUs
12 Deadlifts 155lbs
18 Lateral jumps over barbell
9 rounds completed
As many rounds as possible in 12 minutes of:
6 Push ups
12 Deadlifts 95 lbs
18 Lateral jumps over barbell
7 rounds + 8 lateral jumps -really wanted to get 8 rds..missed it by 10 reps!
(In April only did 85# DL and shallow dips and only got 6 rounds + 10 lateral jumps)
Boot Camp: Lisa and Stephanie
Warm up:
25 Jumping Jacks
40 Mountain Climbers
2 rds flutter kicks (down and back)
15 Goblet Squats w/dumbbell
15 V Ups
2 minutes jumping rope
1 minute superman hold
WOD
40-30-20-10
400 M Row
40 Kettlebell swings
40 Double Unders or 3x singles (120)
40 lunge steps (1 leg=1 rep) OR 40 Box jumps
300 M row
30 ea of the 3 skills
200 M row
20 ea of the 3 skills
100 M row
10 ea of the 3 skills
WOD 2
2 rds:
Row 100M Row
However long it takes to row 100M in seconds – do that number of reps of ea of the following:
Box jumps
Jump Rope (singles)
Push ups
Sit ups
Rest 2 mintures and repeat (both Lisa and Stephanie rowed faster the 2nd rd..so did a few less reps of the 4 skills the 2nd time)
Hang on bar for time:
Stephanie: 39 seconds (forgot to chalk..)
Lisa: 1 minute, 9 seconds
Great job girls. See you next Monday!!
WOD w/ 3 muscle ups
9 rounds
Crossfit McAlester WOD
4 Rounds for time:
15 Kettle Bell Swings #26
10 Box Jumps
15 Wall Ball #14
10 Handstand Pushups
13:42
For strength:
5 sets of 5 : Did snatch and OH squats only up to 55#
Snatch Balance
5@135
5@155
5@175
4@195(failed on 5th)
3@195(failed on 4th)
AMRAP in 12 minutes:
3 Muscle ups
12 Deadlifts (155 lbs)
18 Lateral jumps over barbell
Everything unbroken
Rounds=10
Snatch Balance x 5 – up to 135#
WOD w/Ring Dips – 11 + 6 Ring Dips