Wednesday 140226
As many rounds as possible in 10 minutes of:
3 Power cleans (Men 205#, Women 135# or 75% of 1 RM)
6 Handstand push-ups
9 Box jump on and over (Men 24” box, Women 20” box)
Post rounds to responses.
Wednesday 140226
As many rounds as possible in 10 minutes of:
3 Power cleans (Men 205#, Women 135# or 75% of 1 RM)
6 Handstand push-ups
9 Box jump on and over (Men 24” box, Women 20” box)
Post rounds to responses.
Warmup: Death by 10 meters
Completed 13 rounds
Strength: Power clean + HSPU
5-3-2-2-1-1-1
135/155/185/205/225/245(f)/245
WOD: AMRAP 10 minutes
Power cleans (rx- 205#)
HSPU- did about 1/4 push-up on handstands.
Box jumps- rx
Completed 5 rounds + 3 power cleans
(Power cleans all unbroken)
Db10m 14
Strength 5@135,3@155,2@185,2@205,1@225,245,255(f)
Wod rx 5rd +2hspu
Wod rxd 4 rds 3 power cleans
Crossfit native
Warm up
3×10 push press, OHS, walking lunge
Strength
2×5 push press 135#
2×3 pp 155#
1×2 pp 175#
2 minute rest
Wod
750 m row
50 DB snatch 55#
40 hand release push-ups
30 wall ball shots
20 power cleans 155#
10 HSPU
100 double unders
18:00 even
Finisher
4 sets of L bar holds
(Harder than I thought)
Strength: Power clean/HSPU
5-3-2-2-1-1-1 @ 65-85-105-115-125-130(f)-130(f) squat clean 130
WOD w/105#, 2 abmats for HSPU = 5 rds + 5 hspu
Wod with 185# PC
4 rds + 2 cleans
DB10M: thru 15
PC + Strict HSPU
5 @ 135#
3 @ 185#
2 @ 185#
2 @ 195#
1 @ 205#
1 @ 215# (Ties PR)
1 @ 225# (10# PR)
F x 2 @ 235#
WOD w/ 195#
4rds + 3 cleans
Power Clean up to 205#, failed 210# and strict HSPU
WOD with 155#
4 rounds + 2 PC
3 rounds strict HSPU because my brain forgot to wake up for my first morning class.
DB10M: 14rds
Power Cleans & HSPU
5@135#
3@155#
2@175#
2@185#
1@195#
1@205# (past pr)
1@215# (new pr)
Wod with 185#
5 rounds + 6 box jumps
WOD with 165# and one abmat
4 rounds
Death by 10M up to 12
WOD (95#, HS hold with a few pumps, 20″ box)
4 rounds +2 cleans
Power Clean up to 185#
Wod with 185# and 5 HSPU per round
4 rounds even
5’7″/37/175
Death by 10 meters
Made it 16 in the 17’s.
Power clean
5@135#
3@185#
2@205#
2@225#
1@245#
Failed@265#
1@255#
WOD
As Rx’d
8 Rounds + 3 Power Cleans
Power Clean – up to 135# (pr)
Wod w/115# (85% of 1 RM)
6 + 1 PC
Welcome back Michelle!!!
Wod with 85# 75% of 1RM 😁..RX everything else
6 plus 2 PC
Power cleans: up to 145# (150# f)
WOD w/1 abmat and 135# (93% of 1 RM): 5 rounds + 2 cleans
Thanks Laura, missed you!
8 rds
10 push-ups
15 KB swings @55
20 push-ups
25 sit-ups
25:38
Power Clean – up to 125# then a hang power clean at 135# (pr)
Wod w/105# (75% of 1 RM) and 2 abmats for half and then 1 abmat
6 + 3 PC’s
Power cleans up to 120#(PR)
WOD w/ 85#
Started out with no ab mat and had to use 1 after 1st round
5 +5 box jumps
Michelle is back!!!
Wod but did 20 pound dumbbell squats, step over boxes and just a thin Matt for HSpu
2 box steps short of 5 tounds
Power cleans up to 135#
MOD WOD w/ rx’d PC weight, regular push-ups, and box step overs = 6 + 2 box step overs
PC up to 235 (pr)
wod
4 rds + 2 PC
Death by 10m – 15 into round of 16
Strength – up to 205# (pr)
WOD w/ 165#
7 rds + 2 PC
Death by 10m = 14 into 15
Pc upto 225
Wod w/ 205 pc, 2 hspu, 9 bj
=5rds + 3 pc
Power cleans up to 135#
WOD with 125# 4 rds + 2 pc
death by 10m=through 17. got it max.
power clean
5@135
3@155
2@165
1@175
1@175
1@185(f)
WOD with 145=6 rounds + 3 cleans
Strength – Power Clean and HSPU
95(5)-115(3)-135(2)-155(2)-175(1-PR)-185(f)-185(1-PR by 20#)
WOD with 135 and 3 ABmats(shoulder issues) and box Rx
8 rounds plus 6 HSPU
Total 153 reps
Good job Mitchell on the death run.
Death by 10 Meters : 15 rounds
Power Clean up to 275#
WOD as Rx’d
6 Rounds and 2 Power Cleans
Impressive Mitchell!!!!!!!
Strength – Power Clean
155#
175#
205#
225#
245#
255#
260#
HSPU worked up to some DB deficit
WOD Rx”
2 rounds in 1:58 and stopped with tender hamstring.
Power clean up to 140# new PR
WOD 105# 5 round s + 3 power clean
Death by 10m: 15 Rounds
Power Clean & Strict HSPU
Up to 155
WOD as Rx’d
4 Rounds + 3 Box Jump overs
Great job, 4:30!!
Glad to see Ed & Michelle back from vacay!! Hope you guys had so much fun. Now on to the Open : )
Death by 10m: 11 rds
Power clean +HSPU
5@105
3@125
2@155? I think
1@165
1@175
1@185
WOD w/135# and 1″ yoga mat for HSPU
3 rds + 3 PC
Death by 10m: 11 rds
Power clean +HSPU
5@105
3@125
2@155? I think
1@165
1@175
1@185
WOD w/135# and 1″ yoga mat for HSPU
3 rds + 3 PC
Power Clean
5@105
3@125
2@145
2@155
1@165
1@175(f)
1@175(PR)
WOD as Rx’d
8 rounds + 3 HSPU
Bootcamp w/Lisa,Stephanie,Kristi, Holly and Amanda (Glad you came back Holly..and missed you Missy!)
Warm Up:
Agility drills w/mats
3 rds of ea:
Jump in and out of squares and high knees around pull up cage and back
Jump on left foot down mats and flutter kick around cage and back
Jump on right foot down mats and Franenstein walk around cage and back
Bear crawl down mats and walking lunge around cage and back
Warm up 2:
20 Toe Touches w/ med ball overhead
20 Wood chips w/med ball
20 reverse lunge w/stretch overhead w/med ball
Then:
3 rds:
5 med ball deadlifts
5 med ball front squats
5 med ball cleans
5 med ball overhead squats
then partnered up and performed:
30 med ball sit ups w/throw to partner
30 med ball squats w/throw to partner
15 wall ball shots(hold in bottom for 3 secs)
WOD 1
3 rds:
30 sec high knees
25 jumping jacks
10 push ups
30 sec flutter kicks
5 burpees
10 squat jumps
2 minutes of sit ups
WOD 2
2 rds:
Go down to end of pull up cage with inch worm
Come back with bear crawl
Down with Frankestein walk
Back w/crab walk
then: 20 V ups
Final:
2 rds:
All in circle w/plank hold. One has kid med ball, puts one hand on ball, does a push up, rolls ball to other hand and and does another push up, then passes ball to next person while all other continues holding plank.
2 minutes stetching
Everyone did excellent tonight. Great form.
DB 10m 15
WOD pc 105# box jumps and hspu rx’d
5 rounds
Power clean up to 145# (PR)
WOD W 1 ab mat
4 rds + 2 power cleans