20 min dip challenge: {3 weighted, 5 strict, 7 kipping}
Worked on ring hold and strict bar dips.
*
Strength: 20 min
Even: 5 power clean & jerk – used 135#
Odd: 200 meter run
– completed all minutes
*
WOD- (6 minute time cap)
Did 51 pull-ups @ 6 minutes.
10 rounds of
3 weighed dips @ 45lbs
5 strict dips
7 kipping dips
Completed
Strength of even minutes 5 clean and jerks odd mins 200m run.
Went with 95lbs and competed all rounds
WOD with 115lbs completed in 5:54.
Strength
Even min 5 c&J@85#
Odd min 200m run
WOD rx’d
5:34
Did 6 OHS unbroken and failed on 7th. Hardest part was to re-clean that after dropping it. Would like to do this one fresh!
Dips: did 10 sec hold and 3 strict bar dips for about 10 rounds. Did wall squats (5) and air squats (15) in between.
C&J+200m run – w/85#. Skipped round 6, 9 rounds completed.
WOD – broken into rounds of 8 pull-ups+OHS (115# from rack) – 3 rounds completed in time cap.
Put 135# on my back! wasn’t confident I could push press it, so scaled down.
Kudos, Breck…you’re so strong and fast today and at Regionals!!
With a 20 minute time limit, try to complete:
10 rounds of:
3 Weighted ring dips (45#)
5 Strict ring dips
7 Kipping ring dips
Rounds=9 (didn’t keep track of how many sets but it was a lot)
For 20 minutes:
Even: 5 Clean & Jerk (155#)
Odd: 200 Meter run (All were 31 seconds or below. Goal was 30 or below, last one was 31.)
WOD
5 Overhead squats completed at 6 minute time cap. Had 40 seconds to get the last 3 but had nothing left.
Dad dropped in with me from aus!!! I took him on a run before the wod- maybe bad idea after first 200m..
Killer warm up- ran 200m between 30-33 seconds each time
Clean and jerk 65#
Dip WOD w 25lbs for weighted dips
completed 10 rds @ 17:23
clean and jerk/run wod w 115
Completed all 10 RDS all touch and go
last WOD w/165 for OHS
completed 3 OHS in 6 MIN time cap…
20 min dip challenge: {3 weighted, 5 strict, 7 kipping}
Worked on ring hold and strict bar dips.
*
Strength: 20 min
Even: 5 power clean & jerk – used 135#
Odd: 200 meter run
– completed all minutes
*
WOD- (6 minute time cap)
Did 51 pull-ups @ 6 minutes.
10 rounds of
3 weighed dips @ 45lbs
5 strict dips
7 kipping dips
Completed
Strength of even minutes 5 clean and jerks odd mins 200m run.
Went with 95lbs and competed all rounds
WOD with 115lbs completed in 5:54.
dip warm up: practiced various forms of bar and ring dips, didn’t keep rep scheme
Strength (the REAL WOD)
20 min
even min 5 clean & jerks
odd min row 150m
Used 65# and completed all rounds
WOD
Since I was essentially toast after the strength, I practiced pull ups and toes to bar for 6 min.
25 pull ups
22 toes to bar
TGIF! 😀
10 rounds in 20 minutes
3 weighed dips @ 30lbs
5 strict dips
7 kipping dips
5 rounds @ 12 minutes
Strength
5 C&J 135# even minute
200 m run odd minute
WOD @ 185#
64 pull-ups finished @ 3:30
failed on the OHS 185#
Packed fun Friday.
Practiced dips in some kind of pattern 😉
WOD 1: 20 min
Even- 200 m sprint (somewheres Btwn 34-37 seconds)
Odd- C&J 65#
Completed all rounds
WOD 2:
64 jumping pu
8 OHS 65#
3:39
Dips with 12#, then 15# then 20
C&J 75# and 200m run.. Finished all 10 rounds
Wod with 75# (too tired to change weight)
4:40
Whoa! What a morning
Strength
Even min 5 c&J@85#
Odd min 200m run
WOD rx’d
5:34
Did 6 OHS unbroken and failed on 7th. Hardest part was to re-clean that after dropping it. Would like to do this one fresh!
Wod 1- 135#
Wod 2- 6:42 w 135#
You are A-MAZING, Jess!! The next Camille Leblanc-Bazinet 🙂 🙂
Just did WOD 1 – had to take Berlyn to swim lessons
used 95lbs for C&J all rounds complete
Strength – all rounds completed
Even min – 5 C&J @ 95#
Odd min – 200m run
Wod – completed 64 pull-ups with about :40 sec. left – no OHS attempts
Did CFJ mile before class 9:33
Warm up: Did 3 rounds of weighted then stopped till 10 min mark and did 5 strict ring dips till end on the minute
Strength: all rounds completed with #115 for C & J’s then called it a day
No WOD
Dips: did 10 sec hold and 3 strict bar dips for about 10 rounds. Did wall squats (5) and air squats (15) in between.
C&J+200m run – w/85#. Skipped round 6, 9 rounds completed.
WOD – broken into rounds of 8 pull-ups+OHS (115# from rack) – 3 rounds completed in time cap.
Put 135# on my back! wasn’t confident I could push press it, so scaled down.
Kudos, Breck…you’re so strong and fast today and at Regionals!!
warm up dip WOD with 25#
WOD 1 with 115#
skipped regional WOD
Strength
Even minutes: 5 clean & jerks w/ 105 lbs
Odd minutes: 200m run
WOD as Rx’d
4:17
Warm up 25#
5 rounds
WOD 1 as rx 135#
WOD 2 135#
64 PU
6 OHS
strength with 135
WOD with 165=5:50
finished pull ups at 1:22
Dip WOD w/45# DB
5 rounds completed all unbroken
CL & J / 200m WOD. RX’d. 135#
All completed.
WOD w/ 155#
1 OHS completed at 6 min time cap
Jammed pack hour.
Great to see you today Derk!
Strength: 5 rds unbroken (chicken pecked i guess)
WOD1 With 155# complete
Regional WOD: worked on butterfly
Dips w/ 45#DB
5 rds + 2 strict dips
20 min even min 5 C&J@155, odd min 200m run
all C&J T&G
wod
59 PLU in 6 min
Camping wod
20 pull-ups
50 squats
10 min amrap
4 + 46 squats
Correction
Push-ups
dip w/u: did full ROM bar dips, a few with a 12# DB and a few with a 25# DB, didn’t count
20 min
even min 5 c&j @ 125#
odd min row until minute ends
WOD
Spectated 🙂
100 Squats
100 Sit-Ups
100 Double Unders
50 Toes to Bar
50 Push-Ups
50 KB Swings (55/35#)
Ashley – 14:30 (jumping pull-ups for T2B)
Connor – 17:30 rx’d
Clean and jerk / 200 M WOD with 95#, missed 2 rds of running
WOD RXD finished pull ups, failed OH Squats x2
Did some dips
C&J and 200m run @ 115 for 20 min
WOD = pullups finished @ 5:00, 1 OHS @ 135
CrossFit Breck
W.O.D. FRIDAY, AUGUST 1, 2014
5 ALIVE
5 L KB SPLIT JERK (45/30)
5 R KB SPLIT JERK
5 HANG SQUAT CLEAN (135/85)
***AMRAP 5:00***
***1:00 BREAK***
**3 ROUNDS/SCORE***
Score was total reps. Did 9 rounds total + 5 = 145
With a 20 minute time limit, try to complete:
10 rounds of:
3 Weighted ring dips (45#)
5 Strict ring dips
7 Kipping ring dips
Rounds=9 (didn’t keep track of how many sets but it was a lot)
For 20 minutes:
Even: 5 Clean & Jerk (155#)
Odd: 200 Meter run (All were 31 seconds or below. Goal was 30 or below, last one was 31.)
WOD
5 Overhead squats completed at 6 minute time cap. Had 40 seconds to get the last 3 but had nothing left.
Dad dropped in with me from aus!!! I took him on a run before the wod- maybe bad idea after first 200m..
Killer warm up- ran 200m between 30-33 seconds each time
Clean and jerk 65#
Then 3 minutes of pull ups and 8 ohs at 65#