Tuesday 141125
For time:
100 Double unders
21 Front squats (115#,75#)
21 Push press
100 Double unders
15 Front squats
15 Push press
100 Double unders
9 Front squats
9 Push press
Post time to responses.
Holiday Hours:
Thursday, November 27th-Closed for Thanksgiving
Friday, November 29th-9am & 10am (All other classes are canceled)
Skill: 30 muscle ups or EMOM 5 strict pull-ups + 5 strict dips – 20 minutes
Did 20 min AMRAP instead
5 strict pullups + 5 strict dips + 15 GHD sit-ups
Did 5 rounds
*
WOD – 19:58
DUs-inconsistent but finished
21 push press – split up into 2 sets; rest were unbroken
Strength 30 muscle ups for time
Time=16:28 pr
Wod rx =18:48
24 mu
Wod rx’d 15:02
30 MU 12:42
Wod rxd
17-18 mins, not sure
Dubs ugly again
Rd of 15 and 9 unbroken
Nice work Andy B
Skills: worked strict pull ups – got 21
WOD Rx
Made it to 98 D/U in the third set at the 20 min cut off.
total 370 reps
WOD as Rx’d = 13:31…..everything was broken up…ugh!
15:52
Fs unbroken
Skill Work
2 Strict Pull-ups (some CTB) & 2 Strict Dips w/ 1 MU attempt- cycled thru that about 5 times. Got my usual arm/wrist thru ring MU’s but didn’t press out. Feel much closer to a LEGIT one. 🙂
thank you, Lucas for your help!
WOD as Rx’d
11:57
Skill: 17 bar m/u in 10 min. Hands were about to tear so called it quits.
WOD RX’d – 10:49. Good d/u day, but not good enough to keep from owing Henry lunch…skinny bastard.
30 MU for time:
Either 5:38 or 5:08
Henry no repped me on one (not sure if it was really a no rep or not…haha)
Either way not a PR
In the remaining time I completed another 20 MU to put my total at 50 in 20 min cap
Nice job completing all 30 Dave
Wod
As Rx’d
Time: 13:24
FS unbroken. Push presses were rough
Nice work Evan and Breck
You’re welcome Nicole – you’ll have em in no time!
Strength worked on strict pullups and dips
WOD RX’d 17:56
Thanks, Lucas.
30 MU in 18:27 (pr, last time was either 21 or 23 in 20 min)
WOD
DU reps probably off some because I hate them
21:01
One hour Orange Theory! Amazing workout!
W Dumbbells, squats, lunges, swings, V ups, abd work
Then they fit you with a heart monitor where you need to stay mostly in the Orange zone!
TrEdmill sprints, water rowing, jumping squats!
Awesome!
WOD rx’d
15:39
Wow, Nicole, great job!!
Warm up:
Evan wanted to challenge me on max rep DU each round (He wanted to do unbroken, which I wasn’t informed up until the second round when I only got 1… Sorry)
5 Rounds:
100
1 according to him (65 if you count how many I did)
64
65
45
Worked on some strict pull-ups for the strength
WOD with Back Extensions in place of Push Press and Frankenstein front squats
13:53
Warm up:
Did 3 strict pullups first rd, 3 shallow dips..and then just did 2 kipping pull ups and 3 dips for the 20 minutes…probably only did about 10 rds if that!
WOD w/44# and 25 doubles and 25 singles ea rd:
14:58
Tough WOD to start back after almost a 2 week break!!
As Rxd 19:something
WOD with 65# 15:38
WOD;
Started with Doubles and got frustrated early on. So switched to 200 singles for the rest.
Weight as Rx’d: 17:36
30 MU
11:30
WOD as Rx
15:40
30 MU-5:57
20 BS @ 175
WOD with push jerks=16:15
15 MU in 3:10
20 BS @ 175
WOD. Rx’d.
14:47
W/U w 30 DU
Bar dips during the 30 min
WOD rx 17:08
ouch, way too many rest breaks.
WOD w/ 115 and 150 SU- 15:59
Skill: 30 MU – 7:29
Wod w/ 115# & SU
16:15
Wod 100 dubs
100 dubs
Last set only 50 so I could finish
Rest of wod RX
18:51…
Skill
15 MU 10:49 + 7 fails. Called it good
WOD rx
15:12
18:26
Warm up with 30 dubs- 3 of 5 rounds unbroken (big pr)
Around 10 MUs in 30 min
WOD Rx’d
14:17
7 rounds
10 squat cleans @ 95#
Muscle up into 10 ring dips
@ Crossfit Branson
skill: 5 kipping pull ups & 5 strict bar dips for 20 mins
Wod Rx’d barely made it
19:54
Strength EMOM 5 strict pull-ups/3-5 ring dips
Wod w/55#
12:45
30 Muscle Ups
11:35
WOD as rx’d
10:18
Front squats & push press unbroken. Lots & lots of misses on DUs.
9:30am
WOD
As Rx’d
Time: 9:32
4:15pm
30 Muscle ups
Time: 4:57
Skill: worked non false grip consecutive MUs and failed miserably. Lucas do you charge for MU lessons???
WOD rx’d – 11:50
Worked on MUs
WOD @ 75# and 50ish diubs 12:30
Skill – strict pull-ups, deep bar dips, ring dips, L pull-ups
Wod rx’d – 14:29
Boot camp w/Joan, Missy, Lisa, Stephanie and Kristi
Warm up;
20 Walking Lunges (each leg) with a clap under the leg on each rep
5 Burpees
30 Second Plank
20 Broad Jumps
3 Burpees
1 minute Plank
10 OH squats w/bamboo holding 2 secs in bottom
WOD 1
1st rd:
300 Meter Row
30 Wall ball shots
30 Goblet squats w/KB
30 Box jump s
30 sit ups
2nd rd
200M Row
20 Shoulder press w/DB’s
20 KB swings
20 box jumps
20 sit ups
3rd rd
100M row
10 Shoulder press w/DB’s
10 KB swings
10 box jumps
10 push ups
2 rds:
Farmers carrry 5 times around rowers to end of cage and back (go up in weight 2nd rd)
10 One-arm OHS (5 in a row each side
10 Burpees
10 planks w/DB row (5 ea arm)
Fun night! Boot camp tomorrow night at 5:30.. For those that can’t make it, have a great Thanksgiving!
Worked on Muscle ups for skill. Failed.
WOD with 50 DUs and 75#.
11:550
WOD as RX’d: 13:07