Wednesday 140709
Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to responses.
Bodyweight 220
Back squat 225# from ground 6 rounds
Push press 165# from ground 8 rounds
Deadlifts 315 # 6 rounds
BW 216
Front squat @ 130# (60% BW)
8 rds
Push Press @110# (68% of 75% BW)
11 rds
Skipped DL. I tried coming in the morning because of the heat but my back is waaay too stiff. Hot and sweaty afternoons it is!
2 mi untimed run with Jen after WOD 🙂
Oh yeah, lifts were from the ground. Forgot about that.
Warm-up
Row/TTB
Each round 5 1:25 sub pulls – 10 TTB
WOD
Backsquat 225#
11 rounds – 66 reps
Pushpress 170#
8 rounds +4 – 38 reps
Deadlift 335#
6 rounds +2 – 23 reps
Score: 127 reps
WOD weights all Rx rounded up
Warm-up: 10 mi
Even: row 100 meter w/ 5-8 pulls under 1:30
Odd: did 5 toes to bar
*
WOD: used 225# as my wt (current weight 245#)
Back squat from rack: 225#
Completed 10 rounds. Didn’t go further. [completed 10 min]
Push press from rack: 170#
Completed 5 rounds + 1 rep on 6th [completed 5 min]
Deadlift: 335#
Completed 6 rounds + 3 reps on 7th. [completed 6 min]
Warm-up
Even minutes: Row sub 1:30
Odd minutes: 10 T2B
WOD
Backsquat 185# from floor
7 rounds
Pushpress 145#
7 rounds from floor
Deadlift 290#
6 rounds
M/180/48
BS @ 165#
6
PP @ 135#
7
DL @245#
7
22/5’6″/150
Warm up: 10 mins
Even: 15 unbroken T2B
Odd: 100m row…lowest I got was 5 pulls at around a 1:32 pace
WOD:
Back Squat: 10 rounds completed @ 155#
Push Press: 11 rounds + 9 reps into round of 12 @ 115#
Deadlift: 11 rounds completed
Warm-up 10 minutes
Odd: 10 TTB
Even: Row with 5 sub 1:30 pulls
WOD (bw = 191#)
Back Squat from rack @ 195#: 8 rounds + 4 reps
Push Press from floor @ 145#: 7 rounds + 2 reps (did 8 reps in 7th minute by mistake)
Dead Lift @ 285#: 7 rounds
Can we ban the fresh prince song from any future playlist?
Don’t hate on the prince, Dave.
** Deadlifts were at 225# **
DJ Jazzy Jeff was the real talent in that duo, Samantha.
If anyone wants to do a scaled team for HOA or scaled or rx’d for battle at the ballpark, let me know!
Question, which song was it? If we are banning songs, “Killing Me Softly” by the Fugees had got to go!!! That killed my momentum Breck! 😛
I’m interested Chandler for the HOA.
I was interested in battle at the ballpark too
Chandler and Paul I’m interested in scaled for the Battle at the Ball park. I think I qualify for masters too 😉 let me make sure we don’t have an out of town soccer tourney on that date.
Nope I’m out on the battle at the ball park. 🙁
chandler I will
do the scaled team with you if you would like
Warm up – 10 EMOM
Even – 10 air squats (5 on last 2 even minutes)
Odd – 10 TTB
BODY WEIGHT – 165
Back squat – 165 / 10 min completed
Push Press – 125 / 8 min completed plus 3
Dead lift – 250 / 6 min completed.
Total 24 rounds plus 3
Deadlifts were heavy for me.
32/F/137
WOD as Rx’d for women except scaled up for DL’s
Back Squats @ 95
Thru 15 squats on Round 16
Push Press @ 75
12 Rounds completed
Deadlift @ 185
10 Rounds Completed
Really fun!! Great job, nooners! 😉
42/F/135
WOD as Rx’d for women except scaled up for DL’s
Back Squats @ 95# = 11 rounds completed
Push Press @ 70# = 15 rounds completed
Deadlift @ 185# = 10 rounds completed
Nicole, great job on the back squats!!
45/F/116
Wod from rack otherwise RX
Back squats 85# scaled up a little
PP 55#
DL 120#
10 rounds on all
WOD Scaled
Back squat 105# 10 rounds
Push press 75# 15 rounds
dead lift 125# 15 rounds
WOD as RX’d (180 lb body weight)
Back squat @ 180 lbs = 8
Push press @ 135 lbs = 9
Deadlift @ 275 lbs = 7
17/5’6ish/130
BS @ 135
4 into round of 9
PP @ 85
9 into round of 13
DL @ 195
5 into round of 7
2 weighted muscles ups with med ball to finish the day.
M/36/225
bs-8rds (225#)
pp-4rds (175#)
dl-6rds (315#)
Body Weight: 178
Back Squat from floor 175# 7rounds + 5 BS
Push Press 135# 10 rounds + 1 pp
DL: 245# 8 rounds + 7DL (NOT RX. I REPEAT NOT RX FOR DEAD LIFTS)
BW = 167
WOD. RX’d.
BS @ 165
8 rnds + 3 into round of 9
PP @ 125
12 rnds + 8 into round of 13
DL @ 250
6 rnds + 6 into round of 7
BW=178
BS@180
10 rds
PP@135
12 rds
DL@270
10 rds
Back squats 8 rounds @ 175lbs
Push press 9 rounds@ 135lbs
Deadlifts 10 rounds@ 225lbs
Total= 27 rounds
CFC West (new gym, majority beginers)
Extended Barbell Burgenor Warm Up for Hang Power Snatch
And then for Hang Power Clean
•
WOD 1:
7 min AMRAP
20m Bear Crawl
7 Hang Power Cleans 115#
5 S2OH 115#
3 Front Squats
– 6 rds + 2 HPC
•
WOD 2:
3 min AMRAP
1 Sprawl (burpee w/out push up)
10m shuffle
1 Sprawl
10m shuffle
8 alt 1 arm db hang power snatch 45#
4 jumping squats
– 4rds even
Boot camp w/Kristi, Missy, Stephanie, Summer, Stacy and Michelle:
Warm up:
15 pushs ups
20 box jumps
60 single jump rope
30 sit ups
30 Jumping Jacks
15 burpees
250M Row
20 Goblet squats w/Kettlebell
10 push ups
250M row
20 Kettlebell swings
10 push ups
250M row
100 single-unders
30 SDHP w/Kettlebell
100 singlle-unders
30 wall ball shots
100 single unders
30 box steps
2 rds:
One minute mountain climbers
One minute lunges
One minute jump rope
One minute sit ups
1 minute wall sits
10 wall squats
Wall squats holding med ball in front as long as possible–Kristi held the longest
1 minute jumping squsts
1 minute plank hold
Great class tonight~ Remember NO BOOT CAMP MONDAY…We will have boot camp
Tuesday, Wednesday and Friday next week. Invite your friends! First sesstion Free…..
and NO CHARGE FOR CROSSFIT JENKS MEMBERS….see you next week.
105# back squats : 11 rounds complete + 6 in 12th round
75# push press:8 rounds +1. Stopped so I could finish with dead lift.
155# dead lifts: 10 rounds. Had to stop bc of hands from t2b.
38/5’7″/175
Based all loads for 185# bodyweight
Back Squats @ 185#
11 Rounds + 8
Push Press @ 140#
14 Rounds + 10
Deadlifts @ 280#
10 Rounds + 5
Back Squats @ 135 lbs
8 rounds + 4
Push Press @ 95 lbs
10 rounds
Skipped the Deadlifts.
Back squats 90#, 11 rounds + 4
Push press 65#, 9 rounds
Deadlift 135#, 8 rounds + 8
2nd WOD of the day:
Strength OHS @ 75 (5-5-5-5-5)
10: pull-up toes to bar
10 OHS @ 55# (scaled)
30 DU
3 rounds
WOD ~ 11:50