Tuesday 141118
5 Rounds for max reps of:
4 Minutes to complete:
500 Meter row for men, 400 Meter row for women
30 Box jumps (24”, 20”)
Max rep wall ball shots with remaining time (20#,14#)
4 Minute rest
Post wall ball shots to responses.
Tuesday 141118
5 Rounds for max reps of:
4 Minutes to complete:
500 Meter row for men, 400 Meter row for women
30 Box jumps (24”, 20”)
Max rep wall ball shots with remaining time (20#,14#)
4 Minute rest
Post wall ball shots to responses.
500 Meter row for men, 400 Meter row for women rnd 3 -3.04′, rnd 4 – 2.47,
Rnd 5-2.42
30 Box jumps (24”, 20”) 18″ box step ups
Max rep wall ball shots with remaining time (20#,14#) 0,8,7,1,8 – 8# ball
4 Minute rest
Strength: KB goblet 20# 50 swings
KB wod w 55#
5o squats
70 swings
Mod wod
* did 12 step ups – used 30# med ball
Rows were 1:46.9 – 1:51
15,17,19,20,19
Missed 7 wall balls
5 min EMOM:
10 Goblet Squats w/25# KB, then max KB swings
Total: 50 Squats, 51 KBS
WOD w/box step ups: 5, 8, 8, 8, 9 wb shots
KB strength with 5# (heavy weight)
50 squats
103 swings
WOD with GHDs instead of Wall balls
11,16,17,11,8.
63 total
KB strength with 35#
50 squats
75 KB swings
WOD rx’d=12,11,12,14,15 wall ball shots
KB Strength w/ 35# = 50 squats and 61 KBS
WOD as Rx’d = 63 wall ball shots
AMRAP 5 – KBS (53#)
EMOM 10 goblet squats
Score: 63 swings
Wod
W/ a 30# WB & games standard box jumps
1 – 1:51 row/8 WBs
2 – 1:53 row/11 WBs
3 – 1:53 row/7 WBs
4 – 1:55 row/9 WBs
5 – 1:55 row/9 WBs
Total: 44 WBs
Had around 25 seconds to do wallballs each round
sandbagged KB strength
Wod with 15 box jumps (never would’ve done any WB with 30 Box jumps)
12,10,10,10,12 = 54
props to rxers
Wb-10,11,12,13,15
KB WOD w/45#
62
WOD w/20 jumps
68
Fantastic job, Brody! Now post that awesome score 🙂
AMRAP 5 – w/ 45lb KB
EMOM 10 goblet squats
Swings: 12-12-10-10-14= 58
WOD as Rx’d
Wall-balls: 15-20-18-17-18= 88
45# Gobblet Squats & KB Swings
Squats = 50
KB = 46
Wod RX’d = 58 wall balls
Kb strength 40#
10, 7,7,6,8
All 10 squats
Wod with 20 BJ
WB 53… Toughie
Strength:
45# KB
10,10,10,10,10
WOD: 20 Box Jumps: 61 Wall balls
#25 goblet KB swings 100
wod RX 100 wall ball 14#
Strength #45 KB
EMOM
10 goblet squats
60 total KB swings
WOD
75 WB
Goblets with 55kb
15-11-10-9-11 = 56 swings
WOD rx
15-11-11-10-14 = 61 Wb
WOD as rx’d=61
all rows under 2:00
Kb wod 35#
50 goblet squats, 69 kb swings
Wod Rx’d 10-10-13-15-18
66 total
Rowed a little ambitiously on first one, left me gassed!
Kb swings w 20, 90 swings, should have went way heavier
Wod w step ups 39 wallballs
Crazy but I liked that wod
KB w35#
Lost count on 3rd round.. 50 something swings?
WOD rxd
15-9-13-11-13=61 wall ball shots
KB WOD 55#
40 squats / 40 kb swings in 4 mins
Last min 5 & 5
Back squats
5×135#
5×165#
3×185#
5×195#
5×195#
5×195#
Strict pull-ups
9/8/9
Muscle up work
Great job, Nicole! 88 wall balls, Wow!
5 EMOM
10 squats + max KBS @ 70#
15-10-0-0-5: 30
wod
finished all BJs
KB swings @25#
50
WOD w/10# WB and 10-15 box jumps
1st rd did 15 box jumps then 10 on other 4 rds
15-14-14-12-14=69
Strength
Goblets with 15# + 70 KBS
Wod w/12# WB
45
Crossfit Sirius
4 sets of 4 behind the head press plus 1 OHs up to 95# (not a max)
Wod:
12 EMOM
10 wb buy in 14#
As many burpees
Aimed for 60 reps got 53 burpees
120 total Wallballs
5 min AMRAP of KBS @ 70#
EMOTM 10 Goblet Squats
14-12-12-10-12=60 total swings
WOD rx’d –
13-21-20-22-25=101 total wall balls
First rd killed me, spent too much time feeling sorry for myself.
Round 3 went to game standard box jumps, helped a lot.
Strength with 25# KB
50 goblet squats71 KB swings
WOD-60 total WB
Looking good Jamie!
Tough day!
5 min AMRAP of KBS @ 70#
EMOTM 10 Goblet Squats
10-10-10-5-5=40 total swings
WOD as Rx’d
Row’s were 1:54-1:55
20-22-23-23-16
Total score=104
AMRAP 5min – KBS 55#
EMOM 10 goblet squats
Score: 37 kbs
Wod
1 – 1:42 row – 10
2 – 1:42 row – 10
3 – 1:43 row – 6
4 – 1:43 row – 7
5 – 1:46 row – 6
Total: 39
5 min AMRAP of KBS @ 45#
EMOTM 10 Goblet Squats
40 Total Swings
WOD as Rx’d
82 wall balls