Monday 140428
For time:
100 pull-ups
100 wall-ball shots (Men 20# ball, Women 14# ball)
Post time to responses.
Monday 140428
For time:
100 pull-ups
100 wall-ball shots (Men 20# ball, Women 14# ball)
Post time to responses.
DB Thruster x 2 up to 75#
EMOM 3 DB Thrusters at 50# AMRAP DU – 325 dubs
WOD as rx’d – 15:29 + 2 blisters and a chipped tooth…
WOD rxd
13:53
strength with 45=360 DU
WOD as rx’d=13:22
pull ups in 3:01
Strength up to 65#
EMOM with 55#
Wod as rx’d
13:43
Blazing speed Mitchell!
Damn TS wear a mouth
Guard next time geez
Modified WOD
5 rounds for time of:
10 pull ups
10 wall ball shots (10#)
200m run
Time: 15:45
22/5’10/192
Strength with 50# and DU practice
WOD Rx’d
18:27
Need to lose weight. PU were very slow
10 rd db thruster x3 60# db + double unders
305 double unders
Wod
18:31
DB thruster x2 up to 75#
Wod as rx’d – 15:36
New large Crossfit boardshorts at the gym. $52.00
Strength: Back Squat 10×3 @ 215
WOD
As Rx’d
Time: 10:22
WB: 5:21 – (30-15-15-15-10-9-6)
PLU: 5:01 – died fast on these. Nice work Mitchell.
MOD WOD
5 rounds of:
10 pull-ups
10 wb shots w/ 14# ball to 10 ft. target
200m run
= 14:45……..all movements get tougher by the week for me!!! Ugh!!!!
Awesome job to everyone that completed all the reps on this WOD!
Warm up: 24 total thrusters at 30
140 double unders
Wod w 25 wallballs and 100 pull-ups
15:xx
Then 45 min Pilates all legs And abs
Strength up to 40#
EMOM with 30# DU avg 10 each min
WOD rxd 13:03
Had fun with the 9:30ers!
Strength to 55#
EMOM 45# DB thrusters
200 DU
WOD as Rx
15:21
RX 14:05..
EMOM 30# DB thrusters w/ 29 dubs each round except 15 on round 3 and 10
WOD RX’d 15:57
First time doing 100 pull ups and no rips! Yaaay!
DB Thrusters
2@50
2@60
2@70
2@75
2@80
EMOM for 10 minutes:
3 DB Thrusters with max rep DU’s in the remaining minute.
75# Dumbbells
Double Unders 40/40/40/40/30/30/30/30/30/30 Total=340
WOD
As Rx’d
Time: 11:28
DB thrusters
25-30-35-40-45
EMOM strength w/35# and DU’s
40-40-25-20-20-20-20-20-20-20=245
WOD rx’d
13:14
WOD 100 pull ups and 100 WB.. Started with 14# and quickly descended to 8#.. 15:58
Strength – 20-30-35-40-45
EMOM w/30# +10-20 doubles every minute
WOD 10×10 – 18:58
Strength with 55# 210 dubs
WOD as Rx 12:56
Strength with # 55 only 110 dubs
wod as rx’d: 12:36
WOD Rx’d – 17:43
Strength up to 70#, failed at 80’s
EMOM with 55# – 210 dubs
Wod w/ 50 pull ups (about to rip)
12:10.
WOD
19:42
Awesome time Lucas
Strength – DB Thruster 5X2
45-50-55-60-65
WOD #1 with 45# DB
EMOM 3 DB Thrusters the Max Dubs
30-30-30-30-30-15-15-15-15-30 = 240
WOD #2 as Rx
100 pull ups
100 Wall Ball with 20# ball
19:17 decided not to start with 30# ball. lol.
Dang that was rough.
Nice pic Mike!! See, now you need to start posting.
DB Thrusters up to 45#
EMOM w 35#
Worked dubs averaged about 15-20/round
WOD as Rx’d
16:00
Boot camp w/Kristi, Lisa and Amanda (glad you are back Amanda…we missed you!)
(Missed you tonight Stephanie and Missy. (got your message Stephanie)
Warm Up:
400M Jog
100 M flutter kicks
100 M high knees
20 lunges
20 lunges with twist
20 lateral lunges
20 kettlebell swings
2 minutes of jump rope
Jog to end of driveway and back
10 Jumping jacks w/front kick
Jog to end of driveway and back
20 mountain climbers
Jog to end of driveway and back
10 double squants with a jump
Jog to end of driveway and back
3 rds: (40 secs work, 10 secs rest)
20 kettlebell swings
Right hand to left foot
Left hand to right foot
Bent over rows w/dumbbells
Jumping jacks
2 rds med ball WOD:
10 deadlifts
10 cleans
10 wood chops
10 take it and leave it
10 lunge holding ball in one hand
10 OH walking lung
3 rds: (30 secs work, 10 secs rest)
Dumbbbell high low farmer walk in square
Cool down w/slow 200M jog w/med ball
Great job girls! See you on Wednesday. All welcome!!
400 M Jog, 100 M flutter kicks, 100 M high knees, and a few other exercises with boot camp
CF Strength:
DB Thrusters up to 30# (tried the 35# DB’s on #5, got the squat but could not thust all the way)
WOD #1 w/20# DB’s and 10 single jumps and 10 Double Unders ea round
(Did not do WOD2)
Mike, love the picture..forgot to tell you tonight!
Noon
Jenks mile -10:40. (Way off my PR)
8pm
1 mile run + 100 KB Swings (35#KB)
14:45
My little onery kiddos kept coming out of the room so I had to chase them down a few times