Monday 150105
3 Rounds for time of:
400 Meter run
5 Power Snatch 105/70lbs RX+ 135/95 55+ 95/55
10 Over the bar/lateral burpees
5 Power Snatch 105/70lbs RX+ 135/95 55+ 95/55
Rest 2 Minutes
Post time for each round and total time minus the 4 minutes of rest to responses.
Strength 85-105-115-120
Wod 8:34
55#
Strength: Front Squat
255# x 7
275# x 5
295# x 3
315# x 1
335# x 1
WOD Rx+: (135#)
Total: 14:38 – 4:00 = 10:38
Strength: Front Squat: 7@185;7@235;3@265;295(f)
Great job Max on the heavy FS!
Sets were supposed to be
7@75%;5@85%;2-3@90%;1-2@95%;1-2@95%
*
WOD as rx’d; used the rx+ (135 power snatch)
Finished @15:14 [3:49,9:23,15:13]
1st round: 3:49
2nd round: 3:34
3rd round: 3:51
Total time: 11:14
WOD w 135
15:40- 4 MINS…111:40
Strength thru 205
WOD – w/ rowing & 55# snatches
1 = 3:45
2 = 4:03
3 = 4:12
Total= 12:00
Front Squats
7 @ 85#
5 @ 105#
3 @ 115#
2 @ 125#
1 @ 125#
Great to be back. Except for this 18° nonsense!!
Strength: Front squat…
7 @ 95#
5 @ 115#
3 @ 135#
1 @ 185#
1 @ 205# (PR)
WOD: w/95# power snatch…
14:41 -4:00 rest= 10:41
Great pic Ty.
Nothing like a lactate hit to start the day. Was pleasured to go with and get smoked by Breck.
Strength: Front Squat
185 – 205- 225- 245- 265
WOD Rx+ = 9:02
Rd 1 = 2:51 Rd 2 = 3:09 Rd 3 = 3:02
Hit it hard today!
Front Squats
7@225
5@255
3@270
2@285
2@300
WOD
Rx+
Round 1=2:23
Round 2=2:55
Round 3=3:07
Total time: 12:30
Time minus 4 minutes: 8:30
Strength up to 95# (and last single would have been a “no rep”)
WOD w/42#
18:09-4.00=14:09
It was nice to get it done early!!!
WOD W/135# = 15:44 – 4:00 = 11:44
Strength up to 205#
Garage WOD
3 rounds:
1000m row
15 pull-ups
15 jumping squats
15 calories on airdyne bike
15 push-ups
15 sit-ups
Front squats
7 @ 75% – 105#
5 @ 85% – 125#
3 @ 90% – 135#
2 @ 95% – 145#
1 RM – 160
WOD with 85# and running
Round 1 – 3:23
Round 2 – 9:38
Round 3 – 16:07
Total 12:07
Strength Front Squat
7 @ 125#
5@ 140#
3@ 145#
2@ 155#
1@ 165# (100% of PR)
WOD w/ 65# 11:53
Front Squat
7@125
5@140
3@145
2@155
1@165 (PR)
WOD@55#
14:30-4:00= 10:30
Tough Day! So nice meeting you Dennis! Glad to have you here at CFJ!
WOD @ 70#
Round 1=3:01
Round 2=8:13
Round 3=13:38
Total= 9:38
Strength up to 205#(pr) for 2 reps.
WOD- 13:36. Struggled pretty bad with the snatches.
Strength: 125/140/150/160/160
WOD with 55# and running
14:33 -4min is 10:33
WOD as rx’d=14:42
round 1=3:00
round 2=3:40
round 3=4:02
FS upto 2@235# (95%)
WOD. Rxd.
Round 1=2:24
Round 2=3:08
Round 3=3:30
Time minus 4 minutes: 9:02
FS upto 2@215
WOD Rx – 8:38
FS up to 115..😩
Wod with 65#
15:08-4:00= 11:08
Thanks Team Berry. Love the energy
Front squats
7@135# (67%)
5@150# (75%)
2@165# (83%)
1@185# (93%) (f second one)
1@190# (95%)
WOD rx (70#)
2:50
3:11
3:24
13:25 – 4 mins = 9:25
FS up to 215#
WOD with row and 105#
16:50 – 4 minutes rest time = 12:50
Front squats – up to 145# x 2 – can’t remember what I did in between 🙁
WOD rx’d (70#)
2:58
3:07
3:02
13:07 – 4 mins = 9:07
Thanks for teaching OkieDB!!! Great Noon class!
FS up to 115#
WOD w 65# = finished
Front Squats
7@205
5@225
3@235
3@260
1@280 (PR)
wod with 115#,rows
18:30 – 4 = 14:30
Awesome class, Okie!! Had lot’s of fun getting my booty kicked! 😉
2nd workout In 3 weeks. Ouch.
WOD RX+
19:42- 4= 15:42
Great pic, Ty!
FS
7@225-5@255-3@270-2@285-2@285
wod+
16:30-4=12:30
Crossfit Kairos (Ada)
Row 500, run 400, 5 min du’s that was the warm up
Back squats 5 sets of 3 up to 155
Wod: 21, 18, 15, 12, 9
Wall balls and double unders 8:14
Strength: Front Squat
185# x 7
215# x 5
225# x 3
245# x 1
255# x 1 (f)
WOD
With FS @ 165# 12 GHDs
Total: 12:55 – 4:00 = 8:55
Front Squat:
7@185-5@215-2@230-2@245-2@245(f#2)
WOD w/ 135 – 11:36
Rd 1 -3:16
Rd 2 -4:22
Rd 3 -3:58
Quick thanks to CFJ. A year ago today I ruptured my L5-S1 disc, back doctor said back surgery was a must. Instead I followed Breck’s coaching and programming for the next 12 months (minus the 2 weeks I couldn’t walk ha). A year later I have little to no symptoms and every single one of my lifts has increased. Thank you Breck and Nicole for the defication you put into each member of CFJ. We owe you guys a lot, thanks.
Strength front squats
7@ 195lbs
5@ 225lbs
2@ 240lbs
2@ 250lbs
1@ 250lbs
Wod rx @ 105lbs
R1=3:18
R2=9:19
R3=15:15
Total=15:15-4:00=11:15
Fs: 7 @ 225
5 @ 255
2 @ 275
1 @ 295
1 @ 295
Wod rx+ – 13:12 – 4:00 = 9:12
155, 165, 175, 185, 205
WOD as Rx’d (105#) 13:20 – 4mins = 9:20 (2:40, 7:51, 13:20)
WOD w/ 85#
11:57
Front Squats
7@150
5@165
2@175
1@185
WOD RX+
14:46 – 4:00
10:46
Front Squats:
7 @ 75#
5 @ 85
3 @ 105
2 @ 125
2 @ 125
Wod: 65#
Rd 1: 5 min
rd 2: 5:40
rd 3: 5:66
Total w/o rest: 16:06
Front Squat (1RM = 265)
7@195
5@225
3@240
2@250
2@250
Wod
Rx+
Round 1 – 2:53
Round 2 – 2:58
Round 3 – 3:04
Total: 8:55
TS: “damn autocorrect!!” Lol.
Nice work getting back TS!
Front squat to 2×225
WOD #95
13:13 -4:00= 9:13
Front Squat
7@155
5@185
3@205
2@225
1@245
Wod rx’d
Round 1 – 2:23
Round 2 – 2:40
Round 3 – 2:49
Total: 7:52
Shawn, I just noticed that. Could there have been a worse auto correct?
****DEDICATION****
WOD
As Rx’d
10:04
Rest 2 minutes
Row 2000M
7:43
WOD w/400m rows and 65#
17:48-4min=13:48
Front squat up to 245#
WOD as RX’d = 13:38 – 4:00 = 9:38