Monday 140217
With a 10 minute time limit, try to complete for time:
30 Pull-ups
15 Handstand push-ups
25 Pull-ups
12 Handstand push-ups
20 Pull-ups
9 Handstand push-ups
15 Pull-ups
6 Handstand push-ups
10 Pull-ups
3 Handstand push-ups
Post time or results to responses.
BS @ 205lbs
WOD – 9:38
Great job Andy!
BS 10 x 2 @ 155
WOD (jumping PU, 10-8-6-4-2 mini HSPU)
9:50
Strength: Back Squat
10×2 (330#)
WOD (modified)
Did assisted band pull-ups with jumping pull-ups and push-ups
Finished at 8:42
Back Squats 10 x 2 @ 185#
Modified WOD = 9:35
15 Pull-ups
15 HSPU (not full range)
12 Pull-ups
12 HSPU
9 Pull-ups
9 HSPU
6 Pull-ups
6 HSPU
3 Pull-ups
3 HSPU
Bench Press 10×2 @ 215#
WOD – @ 10 min completed thru 10 pull ups, finished @ 12:03
Good job Andy, I guess that jog around the building didn’t wear you out too much.
BS 5 x 2 @ 115#, 5 x 2 @ 125#
WOD (Jumping PU, floor pushups)
Completed 30-15-25-12-20-9-15
10:00
BS 10 x 2 @ 205#
Wod as Rx’d – Completed thru 9 hspu
BS
1 x 1 315# (96% 1RM. Failed second rep. Accidentally put too much weight on)
9 x 2 @ 295# (91% 1RM)
WOD with 1 ab mat
4 PU into 10 at the 10 min cap
finished in 10:40
Good job Sean, crushed it.
BS 10 x 2 @ 225#
Wod as rx’d
7:42
Thanks Jordan.
Just realized the WOD stopped after 10 PU & 3 HSPU so I did an extra 6 HSPU and 5 Pull Ups…oh well, need the extra practice.
Warm Up Challenge
BS 10×2 @ 265#
WOD as Rx’d 7:18
1 mile run untimed
3 rds
400m run
50 DU
50 walking lunges
14:49
Left shoulder still bothering me…sad to miss this WOD
Strength – Back Squats
135(5)-165(3)-195(2) 10X2 @ 240#
WOD with HSPU from 30″ box
Didn’t make the 10 min cap ugh!!
10:32
Feel good about it!!!
I got 2 HSPU during the warm up but my shoulder is too jacked up to still having to modify.
10:17 RX… So close. First 30 pull ups unbroken!
BS 10 x 2 @ 150#
No wod 🙁
Back squats = 10 x 2 x 270 lbs (90%)
“Annie” = 7:23
Great job Natalie!
BS @ 165#
WOD w/ pushups from plate instead of HSPU = 11:43
Press: 5×5 @ 125#
WOD
as Rx’d
Time: 7:01
HSPU unbroken – fun WOD
Rest 5 mins then
AMRAP 3:30
3 burpee
3 c&j (95#)
6 burpee
6 c&j
9,9…12,12…
Rest 90 secs then repeat – Continue where you left off after the first 3:30
After 3:30 – 12 c&j + 8 burpee
After 7 mins – completed round of 15
BS 10 x 2 @ 335#
WOD w/ push-ups same rep scheme as pull-ups – Finished rounds of 15 at 10:00
5k – run 400 – walk 100
2.07 miles of running @ 7:11 pace
Wish I could have done this WOD today.
Hurt shoulder sub WOD
3 RFT
400m run
20 V-ups
15 push-ups
8:00
BS 10×2@300
wod
11:32
Amrap 10
20 45# kb’s
5 hspu
4 rounds even
BS @ 215
WOD as rx’d=5:27
15:09
Back squats 225#
WOD with 1 abmat
Thru 12 HSPU
WOD Modified:
PU to 5 less each round
HSPU counted mini bends
15:12
My arms and wrists hurt already.
Back Squats 10 x 2 @ 330#
Wod with abmat: 10 pull-ups in round of 20s
wore out from back squats
nice work Wyatt!
Back Squat @ 155
WOD w 1 an mat and kipping HSPU
8:01
Saturdays WOD rx’d (MU into 1st set of dips)
20:41
BS @ 140# 85% for me
WOD slow 20 min
Used 1 ab mat and kipping hspu
Ripped hand on 97th pull up
Back Squat
10 Sets of 2 @ 350#
WOD
As Rx’d
HSPU’s unbroken
Time: 7:14
Back Squats
10 sets of 2 @ 105# (should have done 113# but I don’t think I could have made
all 10 sets)
As for the WOD, I did a few sad pull ups and subbed push ups for HSPU for the 10 minutes…worst WOD ever..
Row 2000M
“Annie” 50-40-30-20-10
Double unders
Anchored Sit-ups
Run 800M
“Annie” 50-40-30-20-10
Double unders
Anchored Sit-ups
Row 2000M
33:43
Boot camp w/Stephanie, Lisa & Kristi
Warm up:
30 Jumping Jacks
20 Air Squats
10 burpees
15 push ups
40 Box steps
5 inch worms
Then 400 M run
Lisa: 2:23, Stephanie 2:26 Kristi 1:53
Hill Sprint WOD (go down hill and up hill touching fence (S. of bldg) w/dumbbells
(Go up in weight ea set of sprints)
5 hill sprints w/DB’s
50 sit ups
4 hill sprints
40 box steps
3 hill sprints
30 jumping jacks
2 hill sprints
20 push ups
1 hill sprint
10 Frankenstein walks
WOD 1 : AMRAP 15 minutes
200M run
2 rope ascents
15 Squat box jumps
25 lateral jumps over abmats
10 burpees to plate
(all had started the 3rd round at 15 min)
WOD 2
2 rds:
Jog to end of driveway and back w/dumbbells 3 times
20 walking lunges
WOD 3
Jog 200M w/10# plate (every time plate lowered, 5 burpees)
15 thrusters w/plate
(no one had to do burpees)
Finished w/1 minute plank hold
Hope to see you Wednesday…Tell your friends.. No charge to CFJ members..non
members who want to do boot camp can purchase a punch card.
From CF Equality Houston TX
PP @ 115#
7 min AMRAP rxd 65#
10 PP
20 Back squat
3 + 12 BS
Back Squats
10 x 2 @ 255
WOD as rx’d
Completed through 5 of the round of 9 HSPU in 10 minutes
Back Squats
10 x 2 @ 190 lbs
WOD as Rx’d
7:43
Front rack lunges
10 x 2 @ 135#
15 PLU- strict with black band
15 HSPU w abmat
10 PLU
10 HSPU
5 PLU
5 HSPU
9:14