Wednesday 141105
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power snatches (75#, 55#)
Post rounds to responses.
Compare to February 28, 2014.
*Join us tonight at 6pm at George’s Pub to send Jen Larkin off to Ohio in style! Everyone is welcome!
Warm up – messed around with dubs and single MUs
Strength to 165#, trying to work tech
Andy B has the most impressive snatch grip strict press at CFJ.
WOD – 5 1/2 rds, 15 reps less than Open score.
Strength: power snatch
5@95; 3@115; 2@135; 2@155; 1@165; 1@165
*
14.1 as rx’d
3rds + 30 DUs + 13 PS (pr by 13 reps)
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders- still under construction!
15 Power snatches (75#, 55#)
3 rounds @ 38#’s
For strength: 5@28#,3@38#,2@43#,2@48#,1@53#,1@48#,1@48#
Warm up: did du’s up to 30 then had misses, practiced HSpu
Strength at 65
Wod w many missed doubles, ugh
Did OHS and back squats
Warm-up
1 MU 1st MIN
2 MU 2nd MIN
3 MU 3rd MIN
4 Mu 4th MIN
5 MU 5th MIN
4 MU 6th MIN (only made 3 failed on 4th)
3 MU 7th MIN
2 MU 8th MIN
1 MU 9 MIN
Strength PS thru 145… Ground to Overhead 155
WOD 3 1/2 rounds.. DU suck
Warm up:
EMOM 9:
1-10 DU + 1 MU – complete
2-20 DU + 2 MU – complete
3-30 DU + 3 MU – complete
4-40 DU + 4 MU – complete
5-50 DU + 5 MU – fail
6-40 DU + 4 MU – fail
7-30 DU + 3 MU – complete
8-20 DU + 2 MU – complete
9-10 DU + 1 MU – complete
Broke the DU’s on min 4 and tried to start over and do 40 unbroken again. Bad idea. Never fully recovered from that.
Strength: Doing a competition this weekend in Pennsylvania so practiced a different strength complex
1 Snatch + 2 snatch grip push press + 3 OHS
Completed up to 165
WOD:
6+10 DU’s (280) – Not a PR
This week has been tough so far
Power snatch to 155#
168 reps
Warm up:
Just practiced double unders – it’s been months since I’ve been able to jump with no pain.
Power Snatch 5-3-2-2-1-1-1 @ 55-65-70-85-95-100-105(PR)
WOD as Rx’d: 2 rds + 29 DU
Warm up:
EMOM 9:
1-10 DU + 1 MU – complete
2-20 DU + 2 MU – complete
3-30 DU + 3 MU – complete
4-40 DU + 4 MU – fail (missed 1 MU)
5-50 DU + 5 MU – fail
6-40 DU + 4 MU – fail
7-30 DU + 3 MU – fail (missed 1 MU)
8-20 DU + 2 MU – complete
9-10 DU + 1 MU – fail (missed 1 MU)
Strength:
failed at 175# again. Made 165#
14.1:
5 rounds + 5 snatches
1 round and 10 snatches short of 14.1 in March
5 rounds even = 225 reps
Bench Press- 3X10 185
Row- 10 minutes 30″on/30″off= 1802meters
Power snatch up to 165#
WOD 14.1 Rx’d – 5 rds + 30 D/Us ( 1 full round better than my open score)
Warm up:
with 1 hspu made all rounds except the second 40.
Snatch: up to 100#
Wod: 211 reps Rx (4 rounds +1 snatch)
Power Snatch
Up to 115#
WOD rx’d
3 rds+10snatches
Anyone doing fittest in OK?
WOD rx
5 rounds + 15 du
Score: 240 (PR by 72, 168@14.1)
Power snatch
5@85#
3@105#
2@125#
2@145#
1@155#
1@160# (PR)
1@165# (10# PR)
WOD rx’d
4 rds+ 12 PS
Couldn’t get DU right today.
PR is 5 rds+4 PS (2/2014)
Easy 2K row
177 reps (PR) but short of goal
WOD as rx’d=5 rounds + 8 snatches
total=263
Melissa: HELL TO THE NO!! Worst weekend in my CrossFit life haha!
Snatches up to 105# (115# f x 2)
WOD RX’d: 201 – way off pr
WOD. RX’d.
5 rounds + 9 snatches
Total = 264 (pr)
Snatch- up to 95#
Wod rx’d – 259 (pr)
Fittest in OK- Second that Michelle!! I wanted to quit CF after that weekend. And we made podium!!!
Strength power snatch
5-3-2-2-1-1-1
175lbs pr
Wod 14.1 rx total=4 rounds plus 12 PS. Total reps 222.
Power squat to 145#
WOD
5 rounds
total 225
PC 1×165-165-175
wod
3 rds
WOD in Denver
21-15-9
35# DB Thrusters
Burpees
9:03
Altitude was rough
Warm up:
EMOM 9:
1-10 DU + 2 Wall Climbs (WC)
2-20 DU + 2 WC
3-30 DU + 2 WC
4-40 DU + 2 WC
5-50 DU + 2 WC
6-40 DU + 2 WC
7-30 DU + 2 WC
8-20 DU + 2 WC
9-10 DU + 2 WC
8:33
14.1 as rx’d
7 rds + 10 DUs (not PR)
325
Boot camp w/Kristie and Stephanie..
Warm up:
100 basic Jump Rope
15 Push ups
30 Jump rope jacks
30 Mountain Climbers
30 jump rope high knees (above waist)
15 Burpees
30 Jump rope squat jacks (stay in sq..on balls of feet)
15 Up & down planks -elbow down, other elbow down
Obstacle WOD:
20 step ups on 20″ box
10 OH squats ea with 4,6,8,10# ball (total of 40)
20 step ups on 20″ box
10 dumbbell thrusters ea with 8, 10,12, 15 or 20# DB;s (total of 40)
20 step ups on 20″ box
30 jump in and out mat
30 push ups
30 alteranating lunges
20 step ups on 20″ box
30 dips on 20″ box
10 ea sit ups with 4,6, 8,10# ball (total of 40)
30 dips on 20″ box
10 dumbbell thrusts ea with 8,10,12, 15 or 20″ DB’s (total of 40)
15 dips on 20″ box
30 jumping jacks
30 Frankenstein walks
30 leg crunches 10 ea leg and 10 both legs)
15 dips on 10″ box
20 one legged step ups on box (10 ea leg)
10 ea cleans with 4.6.8.10# ball (total of 40)
20 one legged step ups on box (10 ea leg)
10 ea SDHP w/10,12,15,20# Dumbbells (total of 40)
15 flutter kicks
15 touch toes
30 pulsators
20 one legged step ups on box (10 ea leg)
This little WOD took up the entire hour! Great job Stephanie and Kristie.. Missed you Joan, Karin, Lisa and Missy,
REMEMBER NO BOOT CAMP ON MONDAY OR WEDNESDAY NEXT WEEK. WILL HAVE ONE SATURDAY NOV 15 AT 10:00 AM
Strength: only up to 60# (not a PR)
WOD w/35# power cleans and 30 doubles and 30 singles ea round
3 rds + 15 DU’s and 15 singles
(not good…as I just checked the my score in the Open and my rounds were
exactly the same, but the masters 55+ had to use 45# in the open and I only
used 35# today!)
warm up practiced stringing DU’s instead of double single double single – I got 15 doubles strung together so I was happy!
wod: w 85# and practiced stringing my DU’s – exhausted , 2 rounds + 8 snatches
bahaha no. 55# on wod**
Warm up with HSPU’s
WOD as RX’d – 6 rounds + 30 double unders = 300 reps