Monday 140721
For time:
40 Box jumps (Men 24” box, Women 20” box)
40 Push-ups
40 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to May 1, 2013.
Monday 140721
For time:
40 Box jumps (Men 24” box, Women 20” box)
40 Push-ups
40 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to May 1, 2013.
Warm-up: 10 min EMOM 100 meter sprints (started slower and finished last few with sprints, all runs under 30 secs)
*
Strength: Hang Power Snatch
5 sets of 3
95/115/135/155/155
(Last 2 sets did reps as singles, had trouble stringing them together today)
*
WOD as rx’d
40 BJ – 2:55 (unbroken)
40 push-ups – 4:40 (4×10)
40 KB swings – 7:24 (20/10/10)
40 pull-ups – 12:55 (8×5)
40 WB shots – 15:07 (25/15)
-15:07
3.6 mile run
Sprints almost killed me.
HPS: 65/75/85/95/105
WOD (only did 20 reps each): 9:36
Sprints no bueno.
Did all sprints about 75%
Strength to # 125
Wod as rx’d: 10:36
All sprints sub :16 (Bixby Football mid skill times)
Hang Power Snatch
3@115-3@135-3@155-3@175-1@185(HPS PR)
WOD rx’d (w/ out anti sweat PEDs) – 8:52
Hang power snatch
3@65-85-95-110-120(failed 3rd rep)-120(PR)
WOD rx’d
9:25
Also, would like to invite everyone out this Wednesday to the Bixby Spartans Night of Champions. This event will take place at the Bixby Football Stadium at 8:15 pm and it will showcase the speed and power developed by the Spartan athletes through their off season dedication. Each athlete will be given an opportunity to set a new PR in the squat clean. We expect to have multiple athletes over 300# and many more joining CLUB 225#! It’s a high energy environment and a lot of fun for our our kids. Would love to see some of you CFJers out there. Those that made it last year can atest to the excitement on the field, it will be a great time.
Hang Power Snatch
3 x 95, 3 x 115, 3 x 135, 3 x 145, 1 x 155 (f) and 2 x 155 (failed the 3rd rep; pr for HPS)
WOD as rx’d
11:18
Looking strong Erin!!
EMOM for 10 minutes:
100 Meter sprint
Hang Power Snatch
3@135
3@155
3@165
3@175
Failed@185
WOD
As Rx’d
Time: 8:04
Strength
3@65
3@85
3@95
Failed first one at 105, then
3@105
2@110, failed 3rd.
Exhausted from vacation!
WOD-DNF..got through all pull ups by 9:00 and was basically catching the WB with my face. There needs to be a Crossfit Turks and Caicos to keep my butt in shape!
5k row
20:50
Completed all 10 sprints
1000m row instead of lifting
WOD as rx’d 14:26
First WOD in 3 weeks.. I’m out of shape and it’s hot! Glad to be back! Love the picture Erin!
Sprints under 15sec
Strength DL
5×245
5×245
3×295
3×295
3×295
Wod as Rx 8:45
Someone please get the theory of butterfly pull-ups through my thick skull
EMOM for 10 minutes:
100 Meter sprint (jog?)
HPS triple
3@105
3@125
3@135
3@145
2@155 (f 3rd snatch) PR for 2
Too hot for WOD.
Hang power snatch up to 95# x 3 (PR)
WOD – 3 rounds of 10 each movement – 13:25
WOD as rx’d=9:30
stupid wall balls
100m sprints completed
Hang power snatch 3×5 up to 145lbs
WOD with prescribed ladies in 10:41.
HPS 3×135-155-165(2f)-165-175(1f)
wod
16:17
Forgot to mention, great pic Erin!!
In Shanghai China
Back squats
5×5 @ 205#
4 rounds
500m row
20 KB swings 45#
20 KB sumo high pulls
30 sec total Parrelette L sits
24:40
For time:
40 Box jumps (Men 24” box, Women 20” box)
40 Push-ups
40 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
40 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
12:22
98 degrees may be Rayus’ favorite band but it’s no good for a Wod.
just did 20 reps 8:30
Dan, run along the River in “The Bund” if u get a chance while in Shanghai.
Boot camp w/Michelle and Stephanie and me: (where were the rest of you?????)
Warm up: (about 30 secs ea) repeat 2 X
Jog in place
Quick step forward, quick step back (switch)
Jump in and out
Kick legs (alternating)
Football jog – legs slightly bent jog as fast as you can then jog it out
Wide jog
Clap overhead and clap under leg
Plank hold touching knee to groud (alterante legs)
5 hill sprints (down hill and touch fence and back is one)
50 KB Swings
4 hill sprints
40 sit ups
3 hill sprints
30 step up on tire
2 hill sprints
20 walking lunges
1 hill sprint
10 burpees
10,9,8,7,6,5,4,3,2,1 Reps w/Dumbbells:
Deadlift
High Pulls
Goblet Squats
Push Press
45 secs
Toe taps on 12″ box
Sit and stands on 12″ box
Straddle box and jump on and off
3 minutes of stretching
It was HOT HOT HOT… way to keeping working Michelle and Stephanie!
See you bootcampers on Wednesday….Any of you crossfitters can join us!!
Hang power snatch up to 95#, failed 105#
WOD RXD 12:27
100 m sprints EMOM nice and toasty out
Hang power snatch at 60#
Wod rx 13:07
Kip pull-up w thinnest band
Had no energy and it showed
Hang squat clean
65-75-85-85-85 worked on technique
WOD
13:42
Ripped on 17 pull ups. Capped out at 20
Did a 10# wall ball