Friday 140110
5 Rounds, each for max distance of:
2 Minutes to complete:
10 Bench press (Men 225#,205#,185#, Women 155#,135#,125# or load that can be done unbroken for the first two rounds)
Max distance sled push (Men +45#, Women empty sled)
4 Minute rest
Post bench press load and sled distances to responses.
Bench 185 (all rounds unbroken)
Sled- 160,100,100,100,100
FS
10 rounds of 3 @80%(160)
BP
115# unbroken
Sled with 25#
700′ total
Bench @ 185#
Sled w/45#= 700 ft
Bench 5 sets of 10@ 65# 580 sled
Bench @ 65#
Sled 780
Brutal workout!
Shawn & Jennifer
Crossfit Northwest Tucson
15 AMRAP:
7 K-bell swing (70#/55#)
7 pull ups
7 HR push ups
100m run
Shawn: RX’d. – 9 rounds
Jennifer: she doesn’t know or care, but she was sweating.
WOD w 65# bench (unbroken, should’ve gone heavier)
Sled push
200-200-150-100-150
hahaha great post shawn, sounds like something jennifer would say!
Man you’ve got to pick the right lane to get some distance. First 3 rounds of bench unbroken with 135#. Sled push 100-100-100-50-50. In the lane I was in, half way from the middle to the small pull -up rack felt like butter. The rest felt like glue.
Hope you get to feeling better and recover quickly Karin.
Bench @85#
150-200-180-170-160
860 total
Bench -205#(all 5 rounds unbroken)
Sled Push-200/150/100/100/100=650′ Total
Thanks everyone for helping me out ESP Paul for helping me to my car
Bench @ 165#
Sled 400
That was terrible
I’m hoping Crossfit will help reach my dreams. This video will explain.
http://youtu.be/CALHtOEePWc
Did yesterday’s WOD:
FS: DNF (something weird is going on with my knees, decided rest would be best option)
“Power Elizabeth”
21-15-9
Power Cleans (135)
Ring Dips
As Rx’d
Time: 5:22
Ring dips unbroken
10 bench at 65#
Sled push: 250-200-200-235-200
Oh man my legs are jello
wod w/ 185
BP unbroken
200-150-150-150-150
800 total
Bench -135 lbs (all 5 rounds unbroken)
Sled Push =600′
Bench 135# 5×10 unbroken
25# sled push
800′
Bench @ 155 all rounds unbroken
Sled with 45 – 5 x 150′ for 750′ total
Bench 85# unbroken
Sled-240, 230, 200, 180, 180
Total- 1030
Paul,
That is an inspiring and lofty goal, but we are here to support you! Live the dream!
WOD
Bench – #55 10×3 8×2
Sled – 200-150-150-150-150 Total = 800
Boot camp w/Stephanie, Lisa, Missy
Warm Up:
10 minutes:
Sprints and side shuffles w/lateral jumps over abmats and random shout outs: Mountain climbers, sit ups, bear crawl, push ups, jumping jacks, hopping on one leg, etc.
WOD 1
25-20-15-10-5 reps of:
Farmer carry walking lunges w/dumbbells
Thrusters w/dumbbells
Sit ups
Then:
30 reaches side lunge and jump
30 seconds power skips
20 reverse lunge w/high knee
WOD 2 (I partnered w/Stephanie)
40 sit ups throwing med ball
Shuttle down & back throwing ball to ea other
30 sit ups throwing med ball
Shuttle down & back throwing ball
20 sit ups throwing med ball
Shuttle down & back throwing ball
10 sit ups throwing med ball
Shuttle down & back throwing ball
On parallel bars: Lock out and hold as long as you can (3 times)
WOD 3
40 box step ups
30 jumping jacks
30 box step ups
20 push ups
20 box step ups
10 air squats
Then stretching on the wall…(great idea girls!)
Next week boot camp will be held on “Wednesday and Friday”.. See you then!
Bench 85 unbroken
Sled 200/200/200/150/180
Total 930