Monday 150209
8min AMRAP of:
6 Hang Power Clean 135/95 RX+ 185/125 55+ 105/70
12 Wallballs 20/14 10/9′ *Ball Must Clear the Line
36 Double-Unders
2min Rest
Finisher = 800m run for time
Post rounds & reps and 800 meter time.
Monday 150209
8min AMRAP of:
6 Hang Power Clean 135/95 RX+ 185/125 55+ 105/70
12 Wallballs 20/14 10/9′ *Ball Must Clear the Line
36 Double-Unders
2min Rest
Finisher = 800m run for time
Post rounds & reps and 800 meter time.
Strength/skill: 10 min EMOM
10 kipping pull-ups each minute (100)
*
WOD – rx+ weight 185#
3 rounds (HPC & WB unbroken, DUs…inconsistent)
*
800 meter “sprint”- 4:31
Skill:
EMOTM- 1 full ext non false grip MU (3 min), then 1 false grip MU and 1 bar MU (7 min)
•WOD rx+ – 4 rds + 6 wall balls
* everything but HPC unbroken. Should’ve tried to go unbroken on HPC and gone for 5+ rds.
800m run – 3:33 good run Andy
Skill
Minute 0-7: 4 MU
Minute 8: 3 MU
Minute 9: 2 MU
Minute 10: 2 MU
35 total
WOD as rx’d=3 rounds + 6 cleans
800 m run: 3:11
WOD w 85# triple singles just barely 3 rounds
800m= 3:18
skill: emom – 2 pull ups. worked strict as much as possible, but some were kipping
WOD w/75# Hang Cleans and 8# wall ball
3 rounds even
800m “jog” = 5:51 (I know, pathetic)
Worked non false grip MU- did about 1 per minute
Wod w 115
3 rds + 35 dubs
800m- 4:10
Skill
Ring MU 1-2 EMOM 10 min
Wod w 115
3 rds + 20 DU
800m- 4:02
Wod RX 95# 3 plus 3 HPC
800 m run 3:59
Skill
Practiced C2B, 3 per min..getting easier!
WOD w/ 95# 3 rds. DU’s sucked.
800m run 4:13
Banded pull ups: 5-7 EMOM
WOD: 8 min AMRAP
6 hang power cleans 85#
12 wall ball shots 12#
64 single jump ropes
3 rounds plus 6 HPC
800 m run 4:57
3 C2B PLU for skill, skipped min 8 and 10
WOD rx+ w/125# and 10′ target
2 rds+4 WB
EMOM 10: 3 weighted ring MU (12# vest)
Completed all 30 (did 4 on min 9 and 2 on minute 10)
Wod
Rx+
Score: 4+2 HPC
800m run: 3:45
Had nothing left for the run
EMOM
5-10 practice butterfly pullups
WOD rx’d
3 rounds + 11 doubles
800m run: 3:56
And thanks, Breck, for the tips!!
Muscle-Ups:
Minute 0-9: 2 MU/round
Minute 10: 4 MU
22 Total
WOD. Rx’d
4 rounds + 12 WB’s
800m “run” – 3:39
Wod rx’d – 4 + 2 HPC
800m run – 3:53
WODas RX’d = 5 rounds
800m run = 3:13
WOD as Rx’d= 3 rounds + 1 HPC
800m run = 2:58
Warm-up:
101 butterfly pullups
WOD as rxd: 3 rds + 5 WB still working on DUs, but they feel a little better.
800m run: 3:27
Awesome run today Tara!
skills: practiced/attempted butterfly pull-ups
wod w 75#, 4 rounds + 1 hpc
800m 3:02
mile cool down, afternoon bike ride and hot yoga 🙂
well done on the bar muscle up purdy!!!!! wooohoooo or should i say all 8 of them!? 😉
If anyone accidentally picked up an XL lululemon light blue long sleeve 3/4 zip shirt on Saturday could you please drop it back off at the front desk
Thanks
Max
0-5 minutes
1 MU EMOM
6-9 minutes
1 bar MU (first time) EMOM
10 minute
2 bar MU
WOD as rx
4 rounds + 6 HPC
800 run 3:25
1-5 minutes – 10 kipping pull-ups
6-10 minutes – 5 strict pull-ups
WOD w/ 135 & x2 single unders – 3 rounds + 3 wall balls
800 – 2:39
0-5 mins:
2 MU EMOM
6-10 mins:
1 bar MU EMOM
WOD as RX
4 rounds even
800 – 2:57
Crossfit Nashville
1 mile run 6:33
Grace 3:32 (c&j 30x @135)
1 mile run 7:15
BMU EMOM
5-5-5-5-5-5-4-0-5-5
wod+
2 rds
800m run
3:11
EMOM 30# Weighted pull-ups 5 each round
Wod w/65# HPC, 14# WB, mix sing/dubs to 72
3 rds +6HPC +12 WB
800 m 3:55
Props to my Love and Kevin on bar MU’s.
Studs.
EMOM
5 strict C2B pull-ups
WOD RXD
2 +12 WB
800
3:31
Thanks Georgie! Good workout today!
EMOM – Muscle Ups
5,5,5,4,3,3,3,3,3,3
Wod rx’d
3rds+1HPC
800M run-2:51
1-3 minutes
3 Mu
4-6 minutes
2 MU
7 minute
4 BMU (First Time to do a BMU)
8-10
2 BMU
WOD RX
3 rounds +6 WB
*need work on DU.
800m run
2:56
Muscle-ups
6-6-6-6-4-3-3-3-3-3
Total=43
WOD (Actually done on February 10)
Rx+
Rounds=4+7 Wall ball shots
800 Meter run=3:01