Monday 140113
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 3, 2012.
Monday 140113
21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 3, 2012.
Back Squats 10 x 3 (175)
Wod as rxd 8:06
Strength: Back Squats
10 x 3 (275#)
WOD as rx’d: 9:38
Crossfit 405 in OKC
Warm up:
Stretch and jogging
Strength:
Bench press 35 x @ bodyweight 185# (getting close to bodyweight)
WOD rx’d
AMRAP in 15 minutes
10 push-ups
20 KB 55#
30 sit-ups
6 rounds + 4 sit-ups
Back Squats @ 145#
WOD= 6:29
modified – box step ups, 35# bar on SDHP
Good to be back!!
Awesome pic Rayus and Jennifer!!!
BS @ 145
WOD as Rx’d = 5:43
BS
Work sets at 135#
WOD (20′ box, 35# KB, 85# SDHP)
10:19
Wod as rx’d = 6:48
BS
10 sets of 3@185
WOD as rx’d=11:5?
BS 10 x 3 @ 295#
WOD rx’d – 8:28
Back Squat
10×3 @165
WOD “Technically” as Rx’d but hip & knee extension on box jumps still need some work
5:09
Back squat
10×3@120#
WOD rx’d
6:15
SDHP suck….great job 9:30! Awesome time Nicole!
Front squats & 78% – 3x10x235 lbs
WOD as RX’d – 7:11
BS 175lbs
WOD – 9:36? SDHP took it out of me today.
Back Squats @ 275#
Modified WOD (still sick)
15-12-9
8:29
Back squat 10×3 @145
WOD Rx 5:05
Strength Back Squat
135(5)-165(3)-195(2)
10X3 @ 210
WOD Rx 9:55. A lot of sucking wind for me.
Back Squat 10×3 @ 125#
Wod rx’d – 6:26
Back squats @170#
WOD rx’d: 6:42
Back Squat 10×3 @ 190#
Wod rx’d – 7:31
No back squat – knees still bothering me
WOD
As Rx’d
Time: 7:28 – SDHP’s were no good
Rest 5 minutes then,
15-12-9
Hang snatch (75#)
Burpees
Push press (75#)
30 DU’s after each round
Time: 7:03
Back squat
8×3 195#
2×3 205#
WOD as Rx
7:59
BS
10×3@260
10 unbroken Bar MUs
wod w/ 70# KBS
11:50
Backsquats @ 125#
WOD rxd 7:55
BS 10 x 3 @ 280#
Wod as Rxd = 12:54
Blah
BS 6 rds at 130#
WOD as Rx’d
6:01
BS 10 x 3 @ 130#
WOD as rx’d: 6:14
Welcome back, Angie! We missed you!
Jennifer, I’m so proud of you!
Front rack lunges
10 x 3 @ 115
WOD w/ regular DL instead of SDHP
8:13
Back squats 10×3 205#
WOD 12:15
Bar mu’s 5 failed on 6
BS 10 x 3 with 215
Wod as rx’d
6:37
Great class 6:30 ers
Fittest in OK COMPETITORS and anyone interested:
It looks like we might be spinning in OKC…my dad is a spin instructor at Sky
and has offered a class for us on Sunday at 2:00. There are 23 bikes. All are
welcome…first come, first bikes! Please let me know if you are interested so he
knows how many to expect. You can message me at 9182603287. Thanks! Shannon
BS 10@120#
WOD with step ups 7:48
BS 10 x 3 @ 250#
WOD Rx’d (games standard box jump step downs)
7:04
WOD
As Rx’d
6:25
Back squat 275#
Wod 7:31
Back Squat #125
WOD: rx’d 8:11
Back squat 225#
Wod 8:25
Back Squat
10 x 3 @ 165
WOD as Rx’d
4:52
Cool pic, Rayus!
Back Squat
10@125
WOD w/ 25KB and 55lb for SDHP
7:42