Monday 140120
Open WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post score to responses.
Compare to September 1, 2012.
Some incredible Isabel video!!
http://youtu.be/7Z0QJYozar0
Warm Up – 10 min
Even – 1 MU
Odd – 5 HPS (75#) & 20 dubs (unbroken)
•
Bench Press 10×3 @ 195#
•
WOD sub HPS – 4rds + 10 HPS
Back squat at 195#
Wod rx 5 rds + 12 du
Strength: Back Squats 10 sets x 3 reps using 285#
WOD as rx’d: 2 rounds + 30 DU’s
20 min run in place of back squats
Wod as Rx’d = 5 rounds+ 25 du’s
BS 10 x 3 @ 215#
Wod as rx’d
4 rounds + 5 power snatches
Back Squats 10 x 3 @ 160#
WOD as Rx’d: 3 rds + 26 DU (PR!)
BS
Work sets at 135#
WOD
4 rounds (mostly SU, 12 reps of pwr snatch at 65#)
BS 10 x 3 @ 215# didn’t fail once which is an improvement
Wod as rx’d
4 rounds + 8 power snatches
BS 10 x 3 @ 260#
WOD Rx’d
4 + 12 PS
We did this one on September 1, 2012 : )
Back Squats
10×3 @170
WOD as Rx’d
6 Rounds + 3 Dubs (PR)
First PR since having Harper!! Great way to start the week! Awesome job, 9:30! So nice to have you back Dupler : )
Great job Nicole!
BS @ 150#
WOD as Rx’d = 5 + 11 DU
crossfit Houston
Strength
Back squat
WOD 15min amrap
3 clean&jerk 185
3 muscle ups
6 rounds
After WOD strength???
1 rep max c&j 245(PR)
Back squats @ 83% 3 x 10 x 245 lbs.
WOD as RX’d = 4 rounds + 12 snatches
Warm-up (10 minutes)
Even minutes:
5 Muscle ups (unbroken)
Odd minutes:
20 Double unders & 5 Power snatches (75#)
Back Squats
10 Sets of 3 @ 315#
Open WOD 11.1
As Rx’d
7 Rounds
Back squats @180#
WOD 11.1: 4 rounds + 8 snatches
Great job, Nicole and Laura!
Back Squats – 130#
Wod rx’d – 5 + 3 snatches (pr)
BS 10 x 3 @ 200#
Wod as rx’d
5 rounds even
BS @190
WOD with 15 TTB=6 rounds
BS 10×3 @ 225#
WOD as Rx
4 rounds and 15 DU
Bought my own jump rope, what a difference! Was able to finally string some together (22 in first round)
3 plus 3 snatches… Not impressive, but considering how terrible I am at dubs…
BS 3 x 10 @ 125#.
BS @ 115# (five pounds lighter than last week.. Feeling weak)
Warm-up (10 minutes)
Even minutes:
5 Muscle ups (unbroken)
Odd minutes:
20 Double unders & 5 Power snatches (75#)
Open WOD 11.1
As Rx’d
Either 6 rounds + 4 PS or 7 rounds + 4 PS
Person I did it with said I got 7 rounds and I counted 6
Back squats @ 81% 3 x 10 – 215 lbs.
WOD RX’d
4 rounds + 20 dubs
BS 10×3@270
wod
4 rds
Back squats with 125#
WOD rxd 3 rounds + 6 power snatches
Front rack lunges (cleaned from floor)
10 x 3 @ 120#
WOD rx’d
4 rds +9 PS
PR is 5 + 30 DU
Back squats 10×3 215#
WOD
4 rounds
Pr by 17 reps
Back Squats
10 Sets of 3 @ 215#
Open WOD 11.1
As Rx’d
7 Rounds + 7 Power snatches
Strength: Back Squats 10 sets x 3 reps using 130#
WOD as rx’d: 4 rounds + 20 du’s.
Nice pr’s Nicole and Larua!
Back Squats – 10 x 3 @ 235
WOD as rx’d
4 rounds even
Boot camp with Lisa, Stephanie and Joan (Joan, glad you joined us again!)
Agility skills:
Down and back high knees
Skipping high knees
15 Jumping Jacks
Frankenstein Walk down
Walking Lunge back
15 jumping jacks
Hop on one leg down and other leg back
Run 400M (Joan 2:04, Stepanie 2:10, Lisa 2:20)
Partner WOD 1: (I partnered w/Lisa)
3 RDS
One goes down and back with dumbbells (farmer carry) while other does burpess,
then switch. (2nd rd, the skill after the farmer carry was air squats and third push ups)
WOD 2
Rowing for calories:
40/30/20/10
(After ea row: pick one of the following and do same number as the calorie row. No two can pick the same skill and skill can’t be repeated, so all will do four skills, just
different numbers)
Box jumps
Kettle bell swings
Over Head Walking Lunge with 10# plate
Sit ups
WOD 3
10 Kettlebell swings
1 minute jump rope
15 Wall ball crunches
1 minute jump rope
20 Wall Ball cleans
1 minute jump rope
15 KB deadlift high pulls
1 minute jump rope
Final:
Hang on bar..last to drop picks the skill and does 30. The 1st to drip does 50 and 2nd does 40 of the skill. Lisa was last to drop and picked sit ups. Stephanie did 50 and Joan 40.
Then finished with 1 minute plank.
Great time girls! See you Wedesday…bring your friends!
BS 10×3 @ 115
WOD w/ 15 dubs and 10 snatches
(Not feeling dubs today)
4 rounds 6 dubs
Dang BP, running in place!? ……. Constantly varied!
Back squats
10×3 @ 205
WOD as Rx
4 rounds
Warm-up (10 minutes)
Even minutes:
3 Muscle ups (unbroken)
Odd minutes:
20 Double unders & 5 Power snatches (55#)
Back Squats
10 x 3 @ 170#
WOD as Rx’d
6 rounds + 20 DUs