Monday 141020
Complete as many rounds as possible in 10 minutes of:
10 Triple-unders
15 Kettlebell swings (55#,35#)
20 Walking lunges
Post rounds to responses.
Monday 141020
Complete as many rounds as possible in 10 minutes of:
10 Triple-unders
15 Kettlebell swings (55#,35#)
20 Walking lunges
Post rounds to responses.
Strength/skill: 20 min
Even: 3 hang power cleans
Used 225# for all sets with no drops
Odd: toes to bar
1st 2 rounds did 10; rest of the 8 did 5 each
*
WOD as rx’d execpt did double unders
4 rounds completed
EMOM 20
Even: 3 hang power cleans
8 rounds @ 185
2 rounds @ 205
Odd: 12 unbroken t2b
Wod
As Rx’d
4 rounds + 4 TU’s
Strength up to 140#
Used 115# HPC and 8 TTB for EMOM
WOD- 4 rounds and 6 DU.
HPC up to 185
even minutes: 8 TTB
odd minutes: 3 HPC @ 135
WOD as rx’d=4 rounds
Strenght – HPC
155-205-235-255-275-295(f)-295(PR)-305(f)-305(PR 25#)
WOD – 20 DU instead of TU
4 rounds +20DU +15kb + 2lunge steps
Breck getting some slo-mo camera time for this year’s BORL promo video:
http://vimeo.com/109335625
Strength: Hang Power Clean up to 125 (PR by 10 lbs)
WOD 1:
even: 3 hang power cleans @ 100#
odd: 5 toes to bar
WOD 2:
10 min amrap
200m run
15 KBS 35#
20 walking lunges
3 rds + 3 KBS
Strength Wod
3 HPC @ 175
7 T2B
WOD w wallballs instead of triple unders…
4 rds and 15 Kettles.
Garage Gym WOD
Airdyne 30 Seconds On and 30 Seconds Rest for 10 Min
20 minute AMRAP
5 push press @ 95#
15 double unders
5 pull-ups
15 double unders
5 bar dips
= 10 rounds
Odd min 3 HPC w/ 95#
Even min 5 T2B
WOD
20 DU’s
15 KB w/ 25# unbroken
20 walking lunges
4 rds + 15 KB’s
CFJ Men- The Masters Team for HOA is in need of (4) X-Large CFJenks Mens shirts for competition this weekend. Colors needed Red, Black x2 and Blue. If anyone is willing to let us barrow for the weekend, would really appreciate it. Thanks.
You can contact me via text – 918-271-4838
38/5’7″/170
Hang power clean
3@135
2@185
2@205
1@225
1@245
1@255
20 Minutes:
Even: 3 Hang power clean @ 225#
Odd: Toes to bar: 15/15/15/15/15/15/10/10/10/10=130
WOD
As Rx’d
Rounds=3+2 Kettlebell swings
Strength:
up to #225
20 minutes:
Even: 3 hpc @165
Odd: T2B: 15/15/15/15/15/15/15/15/10/10
Wod with doubles instead of triples
3 rounds plus 10 du
Oh and thanks again Georgie for the shirt. I wore it the whole class ( I know everybody else was surprised too) and I didn’t stink at all after.
Power clean up to 145# PR sadly
Strength: EMOM 3 HPC at 105#
8 toes to bar
WOD with 30 doubles instead of triples
5 rounds and 10 DU
•Hang Power Clean
(my best variation of the clean, which is completely backward)
3@135-2@185-2@225-1@245-1@255-1@260(PR)-1@265(PR)-1@270(PR)
•Strength/Skill:
Even min 3HPC @ 225 (83%)
Odd min 10 T2B
*everything unbroken and never lost kip.
•WOD w/ 30 dubs – 3rds & 15 KB swings
Completely spent from strength/skill = lots of WOD resting.
fun filled hour – thanks Kelli and Melissa for your encouragement today!! 🙂
HPC 3@85 2@105 2@115(pr) 1@125(pr) 1@135(pr) 1@145(f)
strength/skill 3 HPC#105 and 3 ttb
Strength up to 155#.. Need to work on technique.. It killed me today!
WOD: 4 rounds with Doubles instead of Triples.
Hang Power Clean – up to 165# (pr)
Strength/Skill – HPC 115# and 5 TTB (completed all rounds)
Wod – Didn’t keep track. Taking is easy this week. Did double and triple attempts.
HPC up to 145# (155# fx3)
HPC/toes to bar w/110# & 8 T2B (80 total)
WOD w/30 doubles per round – 4 rds + 6 doubles
Hang power cleans up to 145# (pr)
Strength/skill: 105# (3HPC) and 5 T2B
WOD with 30 DU 4 rounds + 20 DU
And great job, Laura, on your PR!!! Hopefully you can use it this weekend 🙂
Awesome work on all the PR’s today!
HPC up to 145
Wod w/ triple attempts & 30 dubs
2 rnds + 30 dubs
Dupler check it…this is how I feel when a good song comes on!!
https://m.facebook.com/story.php?story_fbid=727660580622905&id=117265468329089
Ali…that is outstanding! Kid is definitely feeling it ha ha. Solid work by that youngster
HPC
3@105
2@135
2@165
1@195
1@215 (f)
1@215 (PR) by 20#
20 min
Even 3 HPC @165
Odd 5 TTB (small number but pretty good for me)
WOD
pretty much tried to do triple unders for 5 minutes and gave up 🙂
Samantha gets the She-Ra Princess of Power award today. Awesome lift!
Congrats to all who got a PR today!
20 min Strength 3 hang power cleans on even mins toes to bars on odd mins.
Even with 155lbs 8 rounds then dropped to 95lbs. Grip was gone!
Odd 15 toes to bars all rounds completed
Skipped wod after that strength
That’s awesome, Ali! 👍👍
Strength HPC up to 145
Mini WOD with 110# & 7 t2b-completed all rounds
WOD with 30 dubs
5 rds
EMoM at 85 and 20 back extensions
Wod w 30 doubles, 3 rounds
Great g
Great PR’s wow!!
HPCs @ 165 & 10 T2B
wod
2 rds + 1 TU
Hang PC
195,205,215(f)
Strength WOD
135# HPC/10 t2b
WOD with 30 DU
3 rounds + 30 DU
2 mile trail run w/ 25# weighted vest – 17:22
Mile 1 – 8:22
Mile 2 – 8:58
Avg Pace: 8:40
HPC up to 105…
Wod 1 3 HPC 85# and 10 ttb
Wod 2 with 20 dubs everything else RX
4 plus 14 lunges
185,205,225,235, 245(f),225
6rds @205, 4rds @185
10 t2b
Wod rxd – 6 rds
135, 165, 185, 205, 215(f), 215(f)
Even – 165lbs (80%)
Odd – 10 ttb
WOD (w/ 30dubs/rd) – 4rds + 15dubs
HPC 225# (PR), 235F
Wod with 5 triples/rd and 45# KB
3 rds
HPC strength w 65 + ghds
Wod
20 du vs 10 triple
4 rounds + 10 du
6 mile run
Boot camp w/Kristi and Lisa
Warm up:
Suicides to 4 cones set up outside
Hop on one leg around 4 cones down
Hop on other leg around 4 comings back
Frankenstein down to ea cone and then 20 Jumping jacks at ea cone
Suicides to 4 cones
Run back
WOD 1 – Hill Sprints
5 hill sprints w/dumbbells
50 step ups on tires
4 hill sprints w/dumbbells
40 jumping jacks
3 hill sprints w/dumbbells
30 sit ups
2 hill sprints w/dumbbells
20 push ups
1 hill sprint w/dumbbells
10 thrusts w/dumbbell and stand bringing DB’s to shoulder
WOD 2 – Med ball fun
15 deadlifts w/med ball
20 wood chops w/med ball
15 OH squats w/med ball
20 shoulder toss (w/feet 6″ off ground)
15 med ball lunges w/med ball over shoulder
20 lean overs w/med ball
15 med ball sit ups
20 toe taps on med ball
15 jump over med ball (or 2 abmats)
WOD 3 – 3 rounds
10 windshield wipers
15 knees to elbow
20 walking lunges w/dumbells
Finished w/200M walk/job w/16# med ball
Great job Kristi and Lisa… See everyone on Wednesday!!
HPC up to 72#
Wod 1 3 HPC 52# and 3 TTB (about 7 of the 15 did not touch the bar)
Wod 2 – 20 DU”s and 20 singles ea rd, 25# KB –
3 rds, 20 DU’s, 20 singles and
14 KB swings
Fun hour…..amazing weights posted for HPC’s!!!!
Hang power clean up to 145#
WOD sub 20 du for tu
4 rounds + 8 lunges
Hang power cleans
Only up to 125#
WOD w/DU and 20#KB
Either 4rds+15KB or 5rds+15KB can’t remember I didn’t write anything down!
38/5’7″/170
Hang power clean
3@135
2@205
2@205
1@225
1@235
1@255 failed
20 Minutes:
Even: 3 Hang power clean @ 185#
Odd: Toes to bar: 12/12/12/12/12/10/10/10/10/13
WOD
As Rx’d
Rounds=2+3 TU attempts
Hang power cleans
Up to 205
20 Minutes:
Even: 3 Hang power clean 2@ 185, 8@135
Odd: Toes to bar: 11/10/10/10/10/10/10/10/10/18
WOD
As Rx’d: 3rds