Tuesday 150407
As many rounds as possible in 11 minutes of:
9 Chin-ups (hands facing toward you) RX+ L-sit Chin-ups 55+ female only Jumping Chinup w/wrist fold over bar
11 Dumbbell Thrusters 2x 45/25lbs or RX+ KettleBell Thrusters 2x 24/16kgs 55+ 2x 30/15 DBs or 2x 16/12kgs KBs
13 Box Jumps 24/20″ RX+ 30/24″ RX+ 20/18″
“Finisher”
as soon as AMRAP complete 3 min to establish max reps DB or KB swing with one of the DB or KBs used in WOD
Post rounds and reps to responses.
Front Squat:
10@175-6@205-4@215-4@215-10@175
Did 1 rd of the wod and stopped, elbow and shoulder weren’t feelin it (excuses).
3 min AMRAP 55# KB swings – 75 unbroken
Strength: front squat
10@205; 6@245;5@245;5@245;10@205
*
WOD
9 chin-ups
11 DB thrusters (55#)
13 box jumps
– completed 3 rounds + 3 chin-ups
*
Finisher
42 DB swings (55#); started off with only 10 unbroken
*
7 burpees
Front Squats
75, 85, 95, 95, 75
WOD Rx 55+
4 rds + 10 box jumps
71 DB swings-unbroken
CFJ SPARTAN CHALLENGE COMPETITORS:
If you can, will you please email us a picture of yourself for our competitor page (working out or relaxing, either works).
spartanchallengebixby@gmail.com
Thanks!
Front squats
155, 175,185?,175,155
Wod modified
3 ctb, 6 pull-ups
11 thrusters 45# DBS
13 step ups
5 rds + 3 ctb + 6 kipping pull-ups
–
Finisher 54 reps with 45# DB
–
Post wod – untimed
20 strict pull-ups
35 burpees
25 bar dips
50 push-ups
100 sit-ups
Nice Deadlift Zane!!
Front Squats:
75, 85, 95, 95, 75
WOD w/20# DBs & box step-ups =
3 rds + 7 chin-ups
Finisher: 52 DB swings
Front Squats @ 125-135-145-145-125
WOD as Rx’d = 5 + 3 box jumps
Finisher = 58
Front Squat:
10@185-6@205-4@215-4@225-10@185 (my one rep max before today was 225#)
Wod rx’d with 30″ box
3 rounds + 4 thrusters
Finisher = 58 swings
Front squats
10@165#
6@185#
5@205#
1@205# (worked wide stance)
6@135# (worked wide stance)
Wod Rx+
2rds+1box jump
Finisher – 35kbs
FS up to 105#
Wod RX 4 plus 9 chin ups
DB swing 68
FS
10@115#
6@130#
4@140#
4@140#
10@105# (yes I went down 10lbs!!)
WOD w/ 25# DBs 4 rds even
58 swings..definitely harder with a DB
Thanks for always pushing me Tara!!
7 burpees
Front squats
10@105#
6@115#
5@135#
5@135#
10@105#
Wod Rx’d
4 rounds + 11 box jumps (so close to 5 😝)
Finisher – 50 dumbbell swings @25#
Front squats: 10@105#, 6@115, 5@125, 5@125, 10@105
WOD: jumping chin-ups, 20# DBs, 20″ box
3 rounds plus 3 box jumps
59 swings w/20# DB
Front squats
7×140#
3×160#
2×170#
5×140#
5×140#
WOD rx’d
3 rounds + 2 chin-ups
Great job, Cindi! So fast!
And 43 KB swings (35#)
WOD w/reg pull ups, 20# thrusters, and step ups
3 rds
Finisher
Did 20#KB
60
Strength FS
10@ 110
6@ 125
4@ 130
4@ 130
WOD with 20# DB’s
4 rounds + 3 chin-ups
Finisher 48DB swings
Front squats
135,155,175,135
WOD with chin-ups, 35#KBs, 24 BJ
3 rounds
43 KB swings
Front squats:
135, 155, 175, 135
WOD w/ Strict Chin-Ups, 35# KB
3 rounds + 11 KB thrusters
50 KB Swings
Front Squats
185 – 205 – 225 (5) – 245 (4) – 185
WOD RX for chins and DB thrusters and RX+ 30″ Box jumps = 3 + 12
Finisher = 56lbs w/45lb KB
this WOD blew my muscle up like I was a bodybuilder and made me breathe like I had COPD.
100 KB Swings (55#)
Run 1 Mile
100 Unanchored military sit-ups
1 minute plank
18:18
165
185
205
205
165
WOD chin ups,#45 KB,30″ BJ
3 rounds + 11 thrusters
50 #45 KB swings
Front squats
10@225#
6@275#
4@300#
4@300#
10@225#
Wod Rx but with 55# kb
3 rounds
Finisher – 31kbs
Front squats
10@175#
6@195#
4@210#
4@210#
10@175#
Wod. RX+ (strict L’s)
2 rnds + 6 thrusters
Finisher – 43 k-bell swings.
6 mile run
Front squat
10-100, 6-110, 4-120, 2-120, 10-100
Wod w chin ups, 35# kb (ouch!!) and 20″ box
1 rep shy of 3 rds- 2+12 box jumps
Bonus wod 40 swings
Front Squats
10@125 6@135 5@145 5@150 10@125
Chin ups, 35# kettle bells, 20 in box
4 rounds + 4 box jumps
Finisher- 57 KB swings
Front Squats
10@195#
6@225#
5@235#
5@235#
10@195#
WOD RX+
2 rounds + 6 thrusters
Finisher – 33 swings @ 55#
Front squats
10@185
6@210
4@225
4@225
10@185
WOD as RX’d = 4 rounds and 45 DB swings
Good work on those front squats breck, 1 hour later still can’t walk normal
FS
10@215
6@245
4@260
4@260
10@215
wod+
2 rds + 9 PLU
40 KBS
Front squat
115
115
125
125
105
WOD RX’d
4 rounds even
Thanks Nikki, Nicole and DB for your help on the front squats
50 pistols to yellow box
WOD
9 chin ups with blue band (flexibility was an issue :/)
11 DB thrusters 25#
13 box step ups 20″
2 rds + 2 chin ups at 10:30
47 kb swings at 35#
Neighborhood jog with my beautiful Daughter 😉
I love that, Laura! 😉
Front Squats
10@ 135
6@ 145
3@ 155
4@ 155
10@ 125
WOD as Rx’d
5 Rounds + 6 Box Jumps
Finisher- 66 Reps w/ 25lb KB
Thank you ladies for letting me jump in on the Front Squats! Shannon great job with those KB’s!!!
FS 10@75
6@85
4@90
4@90
10@75
WOD
Kipping pull-ups
Two 20# KB for thrusters
4 rounds plus 9pu
50 swings with 35#
Ali Anytime girl:)
FS:
10 @ 105
6 @ 115
4 @ 125
4 @ 125
10 @ 105
WOD as rxd w/ 25# KBS (very awkward!)
4 rounds + 9 chin ups
Finisher: 70 KBS
So fast Nicole! 5 am is much cooler than 5:30 pm!
Great picture, Zane!
Front Squats
10@225
6@255
5@275
5@275
10@225
WOD
Rx+
Rounds=3+4 L-pull-ups
Kettlebell swings=54