Thursday 150129
WOD 1 – 0:00 – 5:00
5min AMRAP of:
-10 Pull-Ups
-5 Squat Cleans 155/105
-10 Box Jumps 24/20″
Score 1 is total number of rounds plus reps
WOD 2 begins at the 5min mark and ends at 10min mark
WOD 2 5min to establish a max lweight of the following complex:
-1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
Score is max weight successfully lifted
WOD 3 begins at the 10min mark
WOD 3 is for time and consists of:
18-12-6 repetitions of:
-Deadlifts 225/155lbs
-HandStand Pushups
Score is time to complete WOD
*Same barbell used for all WODs with athlete only changing weights*
Post score for all 3 WOD’s to responses.
Wod 1 rx total rounds= 2 + 8 jumps
Wod 2 max weight complex= 175lbs
Wod 3 rx of 18-12-6= 3:54
WOD 1: as rx’d – 3 completed rounds
WOD 2: 1 complex attempt – 225# (failed split jerk)
WOD 3: DL (225) – all unbroken; HSPU – substandard
finished at 5:45.
WOD 1 – 2 rds + 8 box jumps, nice work Jeremy
WOD 2 – 205
WOD 3 – no idea, never looked at the clock. Very SLOW and controlled.
Good job with the HSPU kip B and Shannon.
Wod 1 155# / step ups= 3+ 3 pull-ups
Wod 2 max weight complex= 155, 185, 195
Wod 3 rx of 18-12-6= 6:2? – strict
Great class DB, liked the stretching with a box
WOD 1
As Rx’d
Rounds=4+5 Pull-ups
WOD 2
1@225#
1@255#
WOD 3
As Rx’d
with strict HSPU’s
Time: 6:39
WOD 1:
145#… 2 rounds plus 3 pull-ups
WOD 2:
1 complex at 145#
WOD 3:
185# DL and 1 abmat… 6:12
Thanks TS and Okie DB for the HSPU help! Hopefully I can implement what you taught me next time. I’ve always felt like a lost cause when it comes to HSPU so you have given me hope!
WOD #1 as Rx’d = 3 + 6 pull-ups
WOD #2 = 105-125….too tired to make a 3rd attempt
WOD #3 = 10:58 w/ mod HSPU 🙁
Wod 1: 1 shy of 3 rds
Wod 2: 1@225
1 @ 245 failed jerk
Wod 3: 7:58
Wod 1 w 75 2 rounds, 7 pull-ups
Complex at 100 (PR)
Wod 3: started w 135 DL then went to 65, 1 abd mat
9:12
Wod 1
As rx’d
3+7 pull-ups
Wod 2
1@195
Failed jerk & 225
Wod 3
As rx’d
Time: 4:30
HSPU strict
WOD 1 w/ 95#- 2 rds + 5 Sq Cleans
WOD 2- 120# (pr on HSC)
WOD 3 w/ 125#, 1 ab mat-9:37.. Tough!!
Awesome Pic. I was there for this Bad a$$ pic.
Todays Training
WOD 1 = 3 rds scaled pull-ups to ring rows
WOD 2 = 205 No overhead though
WOD 3 = 4:14 Close grip inclined up push-ups
Trying to save shoulder.
Get it today CF Jenks Animals.
Wod 1: 2 plus 10 pull ups with 95#
Wod 2: 105# all I tried
Wod 3: RX 8:40
WOD 1: banded pull ups, 75# 2 rounds
WOD 2: 105#
WOD 3: 135#, hspu on box 8:19
WOD 1 rx’d: 2 rounds+11 reps (made it to 1 clean)
WOD 2: 145#
WOD 3: did 2 rounds of 10 each with 1 abmat: 6:09
WOD 1 w/85# cleans
2 rds+5 pull ups
WOD 2
Just did 105#
WOD 3 w/105# DL
6:36
WOD 1 rx’d: 3 + 1 pull-up
WOD 2: 135#
WOD 3 rx’d: 8:53 (not much left in the tank for wod 3)
Couldn’t squat or even step up on box in warm-up due to soreness, so instead:
5K row alternating 100m easy and 100m moderate
20:42
50 pull-ups
20 HSPU
Untimed
wod 1 – rxd 4 +10
wod 2 – 225 (only attempt)
wod 3 – 4:58 w/ kipping
Wod 1 3rd even
Wod 2 225
Wod 3 5:47 strict hspu
WOD 1 rx’d
2 rounds + 4 box jumps
WOD 2
completed 125#
failed on the FS with 145#
WOD 3 rx’d
6:33
WOD 1
3 rounds
WOD 2
#175
WOD 3
6:05
Crossfit north dallas
Strength 7EMOM C&j @ 85# (65% of 1rm )
WOD:
10 sets of 3 pull ups + 3 ring dips (banded) 6:06
Rest 1 min
Grace (did 85#) – 4:03
Rest 1 min
800 m run – 4:03
Total with rest 15:14
WOD 1 85#
2 rounds + 10 pu +1 squat clean
WOD 2 105#
1 complex completed
Failed @ 115 on hang squat clean
WOD 3 135#
1 ab mat
9:52
800m run
WOD 1 rx’d 1 rd+10 PLU
WOD 2 155/170
WOD 3 rx’d 16:52
So tired today :/
wod 1
2 rds + 5 plu
wod 2
185
wod 3
7:24
WOD 1
2 + 4 cleans
WOD 2
#225 #255
WOD 3
6:49
Wod 1 w/65#
2 + 7 PU
Wod 2
75#
80#(f)
Wod 3 w/125# and box push-ups
5:38
4 mile run
wod 1 w 105#
1 round + 4 box jumps
wod 2
85#
95#
105# fail on hang s clean – hang is so hard for me, need to keep practicing
wod 3
155# and military sit ups (bad wrist for hspu’s) 🙁
3:43
50 ghd’s
WOD 1 = 3rds 10 pull-ups (
WOD 2 = 175
WOD 3 = 7:51 my HSPU r horrible
WOD 1
105#
2 rounds + 3 squat cleans
WOD 2
105# 2 complexes completed
Failed on 115#
WOD 3
135# DL
5:47
AT’s
Bench: 5@165-5@195-5@215-5@225-5@235
Then,
AMRAP @70% of 235(165) – 20
AMRAP @45% of 235(105) – 10
AMRAP @25% of 235(55) – 32
Then,
5@205(3)
2-2:30 min rest between all sets.
Wod 1: 2 rds + 5 pu
Wod 2: 2 Rds at 105 and 115.
Wod 3: 155 dl and hspu with 3 ab mats 4:32
Did 30 Ghds and 50 anchored sit ups, practiced handstand walk post workout
WOD 1 (115lbs) – 2 rds + thru 3 sqt cleans on rd 3
WOD 2 – completed 145lbs and 155lbs
WOD 3 (185lbs) – 6:47 strict hspu’s
WOD 1 – 2 rounds 5 box jumps
WOD 2 – 175#
WOD 3 – 7:08
WOD#1 105# 2RDS+4 Pull ups
WOD#2 110# 1RD
WOD#3 155# 6:30 used 2 ab mats