Monday 141117
5 Rounds for time of:
10 Strict bar dips
15 Sumo Deadlift High Pull (95#,65#)
20 Lateral barbell jumps
Post time to responses.
Today is the last day to place your Hoodie order! They are alternative earth and you have the option of either a zip-up or pull-over. Get em’ while they’re HOT!
Strength for 20 minutes
Odd- 3 thrusters @ 115#
Even- 10 knees to elbows. Switched to GHD halfway through.
WOD rx’d- 12:21
5 Rounds for time of:
10 Strict bar dips
15 Sumo Deadlift High Pull (95#,65#) my weight 38#’s
20 Lateral barbell jumps
Let’s just say I did it! 14.24
Strength:
Thrusters @ 38#’s
& Substituted GHD’s for knees to elbows
Strength 20 min
even: 5 K2E
odd: 3 thrusters @ 80#
WOD= 13:39
(assisted/jumping bar dips)
Stength 20 mins
Even mins: 3 thrusters @ 75#
Odd mins: 5 K2E w/ some TTB thrown in
WOD rx’d= 8:55
Strength – 3 Thrusters @ 105# and 5 K2E
WOD as Rx’d = 9:2?
20 Minutes:
Even: 3 Thrusters @ 205# (no rack, from the floor)
Odd: 10 Strict knees to elbows
WOD
As Rx’d
Dips and lateral jumps unbroken
Time: 7:54
20 Minutes:
Even: 3 Thrusters @ 95#
Odd: 7 GHD’s
WOD
As Rx’d = 11:??
Strength 20 min
Even 3 thrusters at 65# first 5 rounds then 75# next 5 rounds
Odd- alternating 10 GHD and 5 K2E (attempts)
WOD
10:04
Wod RX 12:32
Strength with 85#
Strength
Even: 3 thrusters w/ 105lbs
Odd: 10 K2E
WOD as Rx’d
16:22
Great Job, Nooners!!!
Strength
Even: 3 Thrusters w/ 125#
Odd: K2E
WOD: Rx’d 12:52
Strength
Even: 3 thrusters w/ 105lbs
Odd: 10 K2E
Completed
WOD as Rx’d
11:28
Strength
Even: 3 thrusters w/105#
Odd: 10 K2E
Completed
WOD w/5 dips per round (and not BB standard)
10:51
95 lbs on thruster
10 knee to elbow
completed.
17:02
Scaled.
1st day and it kicked my tail.
WOD as rx
8:25
85# thruster and knees to elbow
5 dips vs 10; worked on strict and full rom
7:22
even minutes
10 strict knees to elbows
odd minutes
2 thrusters 135#
WOD with MU into ring dips
9:10
after WOD
20 BS @ 155
even minutes
3 thrusters @135#
odd minutes
10 strict knees to elbows
WOD with MU into ring dips
9:07
After WOD
Back Squats: 20 @ 155#
Strength:
Even: 185 Thruster , 205 last 2 rounds
Odd: 5 K2E
WOD Rx:
7:42
Strength: 3 thrusters @ 105# and 10 k2e completed 10 rds
WOD rxd 11:20
Strength with 55# and GHD’s
WOD w/55#
9:28
Strength 20 mins
Even mins: 3 thrusters @ 115#
Odd mins: 5-10 K2E
WOD rx’d= 10:06
5×3 back squats 295
1 squat clean + hang clean + jerk
155, 185, 225, 245, 265f
21-15-9-6-3
Strict HSPU
Front squats 155
Burpees over bar
14:00
CFJ WOD as rx
7:49
EMOM 20
Even: 3 thrusters (5 rounds @ 155; 5 rounds at 175)
Odd: 10 GHD sit-ups
Wod
As Rx’d
Time: 8:36
Dips and jumps unbroken
Strength
Even:5-10 k2e
Odd: 3 thrusters at105#
WOD w 5 bar dips-worked depth
7:42
Strength
Even-3 thrusters
(2 rds @95/6 rds @ 115/ 2 rds @ 135)
Odd – knee to elbow
(5 rds of 5 / 5 rds of 7)
WOD as RX
12:20
Strength WOD:
Thrusters @ 175# & 10 GHD
WOD – 9:12
Odd/even minutes
3 115# thrusters/7 strict K2E
WOD
14:20
Quick WOD at home
50 sit ups
40 air squats
30 push ups
20 burpees
10 HSPU
I think 6 minutes?
AMRAP in 2 minutes of dumbbell bear (5 deadlifts, 5 hang cleans, 5 squats, 5 press = 1) with 10#
5 rounds
Hate not being able to make it to the gym!!
Boot camp w/Missy, Kristi and Stephanie (Lisa, what happened…better late than never!)
Warm up:
1 minute ea
Single unders
Jog in place w/active arms
Squats (hands down) slowly returning to starting position
Flutter kicks
Jumping jacks
2 rds:
20 squats
15 push ups
10 V ups
WOD1:
20 step ups on 20″ box
10 OH squats w/med ball
20 step up on 20″ box w/dumbbells
10 DB thrusters
20 step ups on 20″ box w/db lateral raises
30 jump in and out as wide as you can
20 step ups on 20″ box
30 dips on 20″ box
20 sit ups w/med ball
10 thrusts w/med ball
20 one legged step ups on 20″ box (10 on ea leg)
10 squat cleans w/med ball
WOD2
2 rds:
3 wall climbs (or15 knee raises)
30 walking lunges w/dumbbells
30 Kettlebell swings
30 DU’s or 90 singles
1 bear crawl down to water fountain and back
Finished with:
Tabata sit ups (20 secs work, 10 secs rest for 8 rds)
(I accidently had them do 10 rds!!!)
Great job girls…I think you only had about 2 to 3 minutes rest!! and Missy, congrats on all your crossfit PR’s! Strong girl!
See everyone Wednesday!
20 Minutes:
Even: 3 Thrusters @ 135# (no rack, from the floor)
Odd: 10 Strict knees to elbows
WOD as rx’d
10:31
Strength- 3 thrusters 95#
5-10 K2E
WOD- 9:12
Worked on ROM on dips from the ground and slow back down.
They just make my shoulder hurt.
Thrusters only at 75#
WOD 3 rds
10 dips
15 SDHP @65#
20 alternating jumping lunges
No idea what my time was
wod
13:19
Strength
3 x 95# thrusters each round
First 5 rounds, 10 x hanging knee raises, last 5 rounds 5 x GHDs
WOD with 75#
15:14