Wednesday 140723
As many rounds as possible in 7 minutes of:
1-50’ Sled push (Men 25#, Women empty sled)
1-10’ Legless rope climb (start from seated position on the floor)
rest 3 minutes
As many rounds as possible in 7 minutes of:
5 Deadlifts (Men 275#, Women 185#)
5 Burpee chest to bar pull-ups
rest 3 minutes
As many rounds as possible in 7 minutes of:
10 GHD Sit-ups
10 Back Extensions
rest 3 minutes
As many rounds as possible in 7 minutes of:
15 Box jumps (Men 24” box, Women 20” box)
15 Wall ball shots (Men 20# ball, Women 14# ball)
Athletes choice on order of WOD’s.
Post results for each WOD to responses.
WOD 1 of sled push and legless rope climbs prescribed =7 rounds
WOD 2 of 5 Deadlifts @ 275lbs and burpees chest to bar pull ups= 3 rounds
WOD 3 of 10 GHD sit ups and 10 back extensions= 7 rounds
WOD 4 of 15 Box jumps and 15 Wall balls@ 20lbs =3 rounds plus 1 wall ball
lots of modification and subs…
WOD 1: 5 Deadlifts @105 & 5 push ups = 7 rounds
WOD 2: 1 sled push & 1 reclining stiff-leg rope ascent/decent = 5 rounds
WOD 3: 15 kettlebell swings @20# & 15 wall ball @8# = 3 rds + 15 KBS
WOD 4: 10 GHD sit ups & 10 back extensions = 4 rds + 4 GHD
1st WOD as rx’d: 15 box jumps, 15 wall ball shots:
completed 3 rounds + 15 BJ + 5 WBS
*
2nd WOD as rx’d (*GHD sit-ups – not yet touching the ground): 10 GHD sit-ups, 10 GHD extensions:
completed 7 rounds + 5 GHD sit-ups
*
3rd WOD as rx’d: 5 Dealifts, 5 Burpee chest to bar pull-ups: (1st time to be able to chest to bar pull-ups)
completed 3 rounds + 5 deadlifts + 1 chest to bar pull-up
*
4th WOD (rx on sled push, rope climp- jumped with a few pulls after to 10ft with ~ 1 needed feet assist):
completed 5 rounds
All WODs as rx’d
Sled/LLRC – 7 rounds
DL/Burpee CTB – 3 rounds + 5 DL
GHD/BE – 6 rounds
BJ/WB – 3 rounds + 6 BJ
WOD 1: DL@155#
4 rds+2 burpee CTB
WOD 2 sleds/legless rope from seated
7 rds+1 sled push
WOD 3 GHD/back ext
Only 3 rds+2sit ups…Got extremely nauseous..spent most of the time sitting there.
WOD 4 box jumps/WB
Only 2 rds+15BJ…felt terrible..stood there for a good 75% of that one
CrossFit Breck
49 back squats #95 from ground
49 calorie row
49 K2E
49 wallballs 16#
49 KB swings 45#
As rx’d 24:00
All WODs as rx’d except for deadlift weight
Sled/LLRC – 5 rounds + 1 sled
DL(225#)/Burpee CTB – 3 rounds + 2 burpee ctb
GHD/BE – 4 rounds + 3 GHD
BJ/WB – 3 rounds + 1 WB
Box jump/wall ball 12#: 3
Sled/rope climb (sub from the floor): 2 rounds then strict rope climbs- 9
DL 145#/burpee&c2b: 4 + DL & 2 c2b
Ghd/extension: 4 + 7 ghd
Box Jump/Wall-Ball: 3 rounds + 15 Box Jumps
DL/BurpeeCtoB: 4 Rounds + 5 DL’s
GHD/Back Ext: 4 Rounds even (literally kept slipping off from all the sweat!!)
Sled/Legless RC: 1 Round.. then moved to MU attempts
This would have been a fun one had it not been 400 degrees outside! Make sure you bring your water bottles tonight, after-nooners! 🙂
WOD#1
1 Sled Push
1 Legless Rope Climb
Rounds=9
WOD#2
5 Deadlifts
5 Burpee C to B Pull-ups
Rounds=5+5 Deadlifts
WOD#3
10 GHD Sit-ups
10 Back Extensions
Rounds=5+10 GHD Sit-ups
WOD#4
15 Box Jumps
15 Wall Ball Shots
Rounds=3+5 Box Jumps
Are we meeting at the gym to caravan to 918 tomorrow for Girls Night??
Wod 1 10 GHD, 10 bE 5 rounds
Wod 2 Sled push, leg less rope climb jumped to rope and almost made it to
The top, 4 rounds
Wod 3: 5 DL at 145, 5 burpee reg pull-up 2 little rounds
Wod 4: BJ and WB 2 rounds
15 Box Jumps
15 Wall Balls
4 rounds
10 GHD
10 Back Exts
6 rounds
5 DL with #225
5 Burpee C2B
3 rounds
1 Sled Pushes with #25
1 Rope Climbs
4 rounds
15 box jumps, 15 wall balls
5th round 15 box jumps and 1 wall ball
1 sled push, 1 rope climb
6 rounds complete
5 DL 145# 5 burpee chest to bar
6th round of 5DL and 1 pull up
10GHD 10 back ext
5 rounds complete
Sled/LLRC – 10 rds + 1 sled push
DL/BurpC2B – 3 rds (DL wods still scare me)
GHD/Back Ext – 6 rds
BJ/WB – 3 rds + 10 BJ, nothing left for this one.
Looks like the rain is going to hold off for our Bixby Spartan Night of Champions tonight! Starts at 8:15 and free admission. It’s a great atmosphere and a lot of fun. Would live to see some CFJers out supporting our Spartan athletes!
WOD 1: deadlifts with 155# + burpee bar jumps (ripped on warm up C2B)-7 rounds + 1 deadlift
WOD 2: GHD sit ups and back extensions as rx’d: 7 rounds + 1 GHD sit up
WOD 3: box jumps and wallballs as rx’d: 3 rounds
WOD 4: sled pushes and legless rope climbs as rx’d: 1 sled push and half of a legless rope climb.. I tried
WOD 1 as rx’d= 2 rounds + 1 sled push
WOD 2 with 225= 2 rounds
WOD 3 as rx’d=6 rounds
WOD 4 as rx’d=3 rounds
all WODS as Rx
sled/rope 1 round HA!
box/wb 4 rounds
DL/bctb 4 rounds
GHD with old faithful 4 rounds
WOD. RX’d.
WOD 1-Sleds/LLRC = 4 rounds
WOD 3-GHD = 5 rounds
WOD 2-DL/BPU = 3 rounds + 1 BPU
WOD 4-BJ/WB = 2 rounds + 8 BJ (didn’t care at that point)
GHD’s were inside – friggin hard!!
Oops, I meant sleds were inside….
For Time
500M Row
50 Thrusters (74/45#)
30 Burpees
1000M Row
30 Burpees
50 Thrusters (74/45#)
500M Row
20:53
Sled + legged rope climbs – 4 rounds
DL + burpee pullups – 4+5 DL
GHD + back ext – 5+7 GHD
BJ + WB – 2+4 WB
15 box step ups 30″/WB 14#
3 rds + 1 WB
5 DL 185#/5c2b burpee PLU (only one rx’d)
3 rds+ 3 c2b burpee PLU
10 V-up/10 back ext
6 rds
1 50′ sled push/1 bent knee rope ascent/descent
6 rds
That was actually fun.
Haha..20″ actually not 30″
GHD
6 rds + 4 GHDSU
BJ-WB
3 rds + 4 BJ
SP-RC
5 rds + 1 SP
DL-BPLU
3 rds + 2 BPLU
Boot camp w/Kristi, Lisa and Karin (and yes, Karin did the CF WODs earlier today!!!!…gotta love Karin!!!)
Warm up:
400 meter w/skipping, jogging, running, karaoke, flutter kicks, frankenstein walk, etc.
5 boxes set up about 30 feet apart (17″ and 20″ boxes)
2 rds ea:
Run around boxes and back
Run to boxes, step up on ea box and over, and run back
Run to boxes, do 5 dipes on ea box and run back
Run to boxes, put hands on ea box and jump to ea side 10 times and run back
Run to boxes, do 10 step ups on ea box and run back
Run to boxes, do 5 push ups on ea box and run back
Then carry all the boxes back inside!!
5 rds
Farmer carry with dumbbells (go up in weight ea round)
3 burpees
20 lateral jumps over abmats
3 minutes of Yoga stretching!
Great work out…glad it cooled off! See everyone Monday. Bring your friends!!!
Sled + LL rope climbs (subbed 1 rope attempt and 2 ground to standing) 3 rds + 1 rope attempt
DL + burpee pullups – (135# deadlift and strict pull ups) – 3 rounds + 1 deadlift
GHD + back ext – (subbed 15 sit ups and 10 dips) – 3 rds + 12 sit ups
BJ + WB – 20″ box jumps and 10# ball to 9′ target – 3 rounds + 1 box jump