Wednesday 140122
For time:
10 Dumbbell burpee ground to overhead (Men 45 lb dumbbells, Women 30 lb dumbbells)
500’ Dumbbell farmers carry (Men 45 lb dumbbells, Women 30 lb dumbbells)
2 Nose to floor handstand push-ups
8 Dumbbell burpee ground to overhead
400’ Dumbbell farmers carry
4 Nose to floor handstand push-ups
6 Dumbbell burpee ground to overhead
300’ Dumbbell farmers carry
6 Nose to floor handstand push-ups
4 Dumbbell burpee ground to overhead
200’ Dumbbell farmers carry
8 Nose to floor handstand push-ups
2 Dumbbell burpee ground to overhead
100’ Dumbbell farmers carry
10 Nose to floor handstand push-ups
Post time to responses.
23:07 didn’t even finish the last set of HSPU only got 3
Awful!
Push Press stopped at 4 @ 155
WOD RXD 18:55
PP
10@65
8@75
6@95
4@115
2@125
WOD aa rx’d=25:15
Push Press:
10-8-6-4-2 @ 55-65-70-75-80
WOD w/20#DB’s & sub 2x push ups for HSPU = 18:01
Strength: Push Press
5 sets rep scheme 10-8-6-4-2
95/105/135/185/205
WOD: (modified – did handstand attempts and holds)
Time- 19:46
Going to miss the workout tomorrow so did strength for tomorrow following completing the WOD.
Front Squats:
10 x 3 using 245#
PP 65 75 85
WOD with 30#DB and major kip HSP 21:10
Wod as rxd except for mini handstand push ups (not able to do full ones yet) 15:24.
Looking good all in yellow Royce!
Rowed1000m
Wod w 15. 20’s and 10 reg push-ups per round!
I missed CROSSFIT for 10 days I could actually taste it!
Craving CROSSFIT!!
Push Press – up to 105#
Wod w/30# and HSPU (no nose to floor) – 16:42
PP thru 95#
WOD w/ 2x deficit db push-ups instead of hspu = 17:50
Push presses:
10@65#
8@85#
6@95#
4@115#
2@135#
1@145# (just for fun)
WOD w/1 abmat: 19:20
Great job, Laura!! Dang…
Front squats @ 86% since I’m missing tomorrow
10×3 @ 115#
WOD 20#DB
Kipping HSPU w/ 2 ab mats
15:00
Looking good babe!
Push press
Only went up to 105#…left shoulder has been bothering me on these lately
WOD w/deficit nose to floor HSPU
19:27
Oops wod was 15:00
Nice job nooners
Push Press
10@135
8@165
6@185
4@225
2@245
WOD
with deficit nose to floor HSPU (used dumbbells for deficit)
Time: 19:52
Strength: Deadlift 5×3 – worked form @ 255
“Diane”
21-15-9
Deadlift (225)
HSPU
As Rx’d
Time: 3:42 (0:43 PR)
HSPU unbroken (all strict)
Rest 5 mins then
WOD: Subbed x2 single arm alt. DB snatch for burpee GTO
All else Rx’d
Time: 16:43
DB snatch & HSPU unbroken
Push-Press
10 @ 75
8 @ 85
6 @ 95
4 @ 105
2 @ 115
WOD w/ Regular HSPU
26:??
Push Press up to 155#
WOD. RX’d.
13:22
Push-Press
up to 235#
WOD Scale-up deficit with db for HSPU rounds 2/4/6, Rx rounds 8/10
18:13
all new respect for deficit HSPU after tonight
PP 10×95-8×115-6×135-4×165-2×195
wod w/ DB deficit HSPUs
24:08
5 rounds:
10 power clean 135
10 burpees
=7:28
PP
10@75
8@85
6@95
4@115
2@145
WOD w 30# DB and 1 abmat for HSPU
24:xx
WOD with 40# DB an abmat
24:45
Push Press
10 @ 85
8 @ 115
6 @ 125
4 @ 135
1 @ 155 (failed on 2nd attempt)
WOD w/ deficit nose to floor HSPU (used dumbbells for deficit)
20:14
Push press up to 135
Wod as rx’d with deficit hspu
19:30
Push Press same as Rayus
Wod with abmat = 19:34
PP up to 2x 185# (PR)
WOD with 1 ab mat
14:47
Unbroken kipped HSPU
Push Press:
10-8-6-4-2 @ 55-60-65-65-70
WOD w/15#DB’s for burpees and 25# dumbbells for Farmer Carry..& subbed pushups for HSPU (did not double, just 2,4,6,8,10)
(Did all the farmer carry without resting with exception of the 4 rounds..and rested a little after 2)
15:55
Wow to Michelle and Laura!! Congrats Jordan on the PP PR!
(Karin, love you post..I feel the same way..been off for almost that long)
1 nose to floor deficit HSPU with dumbbells during warmup – everyone who did the WOD with 30 of those is my hero.
Push Press
10 x 95, 8 x 115, 6 x 135, 4 x 185, 1 x 205 (pr, failed 2nd rep)
WOD with 45lb dumbbells and regular HSPUs (used abmats last 2 rounds)
19:37
Boot Camp with Stephanie and Missy (missed you Lisa!)
Warm up:
30 sec High Knees
25 Jumping Jacks
10 Push Ups
30 sec Butt Kicks
15 Sit-Ups
10 Tuck Jumps
5 Burpees
15 Pushups
2 min Jump Rope
40 Mountain Climbers
10 Pushups
10 Burpees
25 Jumping Jacks
20 Sit-ups
15 Shoulder Press
20 Dumbbell Thrusters
1 Min Plank Hold
180 ft Bear Crawls
30 Sec Plank Hold
15 Dumbbell Thrusters
50 Mountain Climbers
10 Tuck Jumps
30 Jumping Jacks
10 V-Ups
20 Walking Lunges
10 Jumping Squats
Wall Ball WOD: (one of Breck’s warm ups modified)
2 rds:
10 toe touches with med ball overhead
10 wood chops w/med ball
10 reverse lunges with stretch overhead
10 med ball deadlifts (2nd rd: 5)
10 med ball front squats (2nd rd: 5)
10 med ball squat cleans (2nd rd: 5)
10 med ball OHS )2nd rod: 5)
30 med ball sit ups with a throw to partner
WOD 2
Bench & Box WOD:
2 rounds:
Put hands on both sides of bench—jump over…10 reps
Step over bench and back – 20 reps
Mountain climbers on bench..hold bench..jump legs back and do 10 mountain climbers
then do a push up and jump over bench – 10 reps x 4 times
Lay on the bench w/feet on floor – 10 butterflies w/dumbbells
Lay on bench and do 10 presses with dumbbells
Then on boxes:
Step up do lateral raises w/dumbbells and lower as you step down..10 reps
Step up on box and do bicep curls w/dumbbells as you step up – 10 reps
Step up on box and do shoulder press w/dumbbells -10 reps
3 minutes stretching! All this with less than 1 mintue 30 sec. rest~~
Typo: my time was 14:55..(I want that minute!!!!)
Strength up to 95#
WOD w 1 ab mat
16:19
Awesome job to those who took the daily challenge!
WOD w/ kip HSPU – 18:05