Wednesday 140402
15-12-9-6 & 3 rep rounds for time of:
Handstand push-ups
L-Pull-ups
Post time to responses.
We will not have child care this morning. We apologize for the inconvenience.
Wednesday 140402
15-12-9-6 & 3 rep rounds for time of:
Handstand push-ups
L-Pull-ups
Post time to responses.
We will not have child care this morning. We apologize for the inconvenience.
OHS up to 175(pr)
WOD with strict L pull ups and strict HSPU=15:45
Strength dumbbell bear
5x DL, hang clean, push press, squat
45#, 55#, 65#, 80#
WOD Rx
15:58
Strength up to 65# failed 75#
Wod w strict unbroken hspu
14:17 rxd
Strength up to 45#
Wod as rx’d 9:53
Good job 6am crew!
Dumbbell Bear
15-20-25-30-35
WOD = skill practice
Strength: dumbbell bear complex
5 x 5
DB deadlift, DB hang clean, DB push press, DB squat
45/50/60/65/65#
WOD: time finished 20:50 with rx’d reps
Handstand push-ups – went as down as far as I can go which isn’t that far still
Subbed kipping pull-ups for L-pull-ups
Skipped DB complex
WOD w/kipped HSPU, strict L pull ups/chin ups
~11:?? (Technical difficulties with the clock, thanks Breck)
Finished the 12-9-6-3 in about 8:10
Good job with the OHS PR Mitchell, making Max look like a sissy.
Strength DB Bear
45#, 50#, 55#, 60#, tried 80# and failed on the clean
WOD with strict L pull ups and strict HSPU=19:16
Strength 40,50,60,65,30
Wod rx 19:45
Tyler – thanks for the link yesterday.
We are registered!
DB complex
35, 45, 60, failed at 80
WOD
Worked on HSPU strict. Did some pull upd
DB Bear up to 35#
WOD w/ push-ups and 10-8-6-4-2 strict pull-ups = 8:10…..finished the 15 strict pull-ups I didn’t do by changing the rep scheme afterwards.
Dumbbell Bear
5 Rounds of:
5 Dumbbell deadlifts
5 Dumbbell HPC
5 Dumbbell push jerks
5 Dumbbell squats
45#/55#/65#/75#/80# (did one extra squat so I could beat Max)
WOD
As Rx’d
Time: 13:11
Damnit! well i can definitely admit I wouldn’t have been able to do 6 squats anyway
Dumbbell complex
5X Deadlift, Hang Power Clean, Push Press, Squats
25-30-35-40-50
WOD
Handstand push ups with 1 abmat
15 sec L-sit from parellettes.
15:00
Totally modifies that WOD. Lat still freaking sore.
Dumbbell complex – up to 45# unbroken, 50# broken
WOD
3 rounds
10 HSPU with abmat and skinny mat
10 kipping pullups
15 mins or so
Skill day = flail around like a newb day
Nice to see prople have fun while they workout. Great pic B and Angie. Dupler had me so depressed because he was insulting my employment. LOL.
Dumbbell complex: 30-30-35-40
Wod w/kipping HSPU and strict pull-ups
18:58 (spent alot of time looking at the pull-up bar)
No problem Shawn, good to see a couple more CFJers registered!
Dumbbells up to 30
Wod w kipping HSpu
And held a strict L hold! I doubled the reps
30, 24 etc and held l that amount of seconds
OHS
5@75
5@95
5@115
5@125
5@135
5@145
WOD
As Rx’d
Time: 10:30
wod: 15:34
GREAT pic, Ladies!!
DB Complex
25-30-35-40-45(failed 3rd jerk)
WOD: did some stuff 🙁 .. pretty unmotivated today
DB bear
15-20-25-30-35#
WOD w/ some kipping pull-ups some L holds
Kipped most of the HSPU very few strict with 2 ab mats
14:?? I think
DB complex up to 45’s, failed 50s (sat down after last press and then completed)
WOD
10/8/6/4/2
HSPU
Black band strict PLU
15:43
11:00
DB 15-20-25-30-35
WOD with as strict as possible pull ups and 1 ab mat HSPU 11:57
Kipping hspu strict pull ups
12:47
DB Complex
15-20-25-30-35
WOD w 1 an mat and strict pull ups
12:43
Love the pic. girls. B – fantastic smile.
Complex: 30-40-50-60-65F@ 4 pp
WOD 15:52 RX first 2 rds strict. Rest kipping L’s
15-20-25-30-35 for the DB complex
WOD: 8:47 ha. Okay… baby HsPu (2 mats) and kipping pull-ups :/ but I worked on pushing away from the bar instead of hanging out at the top. Saw success.
DB Complex: 35, 45, 55, 65 (f), 60
WOD with strict pull-ups = 19:14
DB Bear
30,40,50,60,65 failed on cleans
WOD with 1 abmat
19:30
Rowling x 10 with Tanner & Mason
Had to school the young boys
DB bear: 15,20,25,30,35
WOD: handstand push up with 3 abmats
Kipping L pull ups.
12:36
Boot Camp: Kristi (all be herself!)
Warm Up:
400M Run
30 Walking lunges
30 air squats
30 leg swings
30 Flutter kicks
30 kettlebell swings
30 sit ups
Run from back of gym to end of concrete driveway and back 2 times
How long it takes do that number of reps:
• Box steps
• Kettle Bell Swings
• 1/2 reps Goblet squat w/KB, other 1/2 burpees
Then run the 2 laps again. If time is faster, for how long in takes, do 1/2 the reps
of Box steps, KB swings, Goblet squats and burpees
Kristi was 3 secs faster.
2 minutes of squats (Kristi did 53)
2 sets (20 on 10 secs rest)
Squat thrust – jump up w/hands overhead
Toe touch – legs straight as possible – reach up and touch toes
Push ups
Step cross tap w/abmat
Back Bow (lay on stomach- raise arms and legs and same time (don’t touch ground
until finished)
6 Min AMRAP:
10 Pushups
Step up and down on 4 boxes (set up in a row, 2 17″, 2 20″
20 lateral jumps over abmat
3 rds:
10 Knee raises
10 box dips
10 box steps
Finiished w/slow 400M walk/jog
Kristi said this was tough…will proably do it again in the next week or so!!!