Wednesday 150415
For Time:
400m Run or Row
16 C2B Pull-ups
16 Burpees
8 C2B Pull-ups
8 Burpees
400m Row or Run (opposite of last)
Post time to responses.
Wednesday 150415
For Time:
400m Run or Row
16 C2B Pull-ups
16 Burpees
8 C2B Pull-ups
8 Burpees
400m Row or Run (opposite of last)
Post time to responses.
Garage WOD
Airdyne – 30 seconds on and 30 seconds rest for 10 min = 74 cal
Bench Press = 90-105-115-115-90
Mod WOD:
500m row
16 strict pull-ups
16 burpees
8 strict pull-ups
8 burpees
500m row
2 strong beautiful women in this photo! You two make me happy.
Back Squat
8@195#
4@225#
2@245#
2@245#
8@195#
Bench press
8@215#
4@225#
3@255#
1@255#
8@215#
Wod 7:03 (row first)
Back Squat
8@150#
4@170#
3@180#
3@180#
8@150#
Bench press
8@105#
4@120#
3@125#
3@125#
8@105#
WOD rxd with running first
6:16
Back Squats:
8@155
4@175
3@180
3@180
(lost track of time talking about Cheetahs and didn’t do last set of 8)
Bench Press:
8@65
4@85
3@85
3@85
8@55
WOD: 10:30
Rowed 400m on both ends
kipping pull ups
Back Squat
8@235#
4@255#
3@275#
0@295#(failed)
8@235#
Bench press
8@175#
4@195#
1@205#
1@205#(super weak)
6@175#
Wod 5:42 (row first)
If you can do it all unbroken my hat is off to you. That was tough.
Strength:
Back squat: 8@265; 4@300; 4@315; 4@315; 8@265
*
Bench
8@175;4@215; 4@225; 4@225; 8@175
*
WOD as rx’d except did pullups
Ran first
6:09
Wod RX 7:47… Toughie
Surprisingly the CTB were hardest
Row first
Very nice ladies!
Back squats (basically one leg only) up to 105
Bench up to 105
Wod w rowing, reg pull-ups, one leg burpees
9:25
Back squat
8@205
4@215
4@225
4@225
8@205
Bench
8@185
4@215
4@225
4@225
8@185
WOD Rx = 5:49 (broke up CTB too much, key to this WOD)
15 burpees
Squat = 225-275-315-325-225
Bench = PAIN and 135-185-205-205-135 did 30 DUs between all strength sets
Cannot imagine what Tyler will do with this and the 225lb bench combine test at Spartan Challenge. I see a lot more pain here and hope Breck can cover me!
WOD RXd = 5:03 1 min after WOD Max reps OHS at 95lbs = 7 reps I have a lot more work to do here.
Train Hard, Train Smart, Train to Survive! RLTW
Back Squat
8@295
4@335
3@350
3@350
8@295
Bench Press
8@205
4@235
3@250
3@250
8@205
WOD(row first)
Everything unbroken with jump to 8′ bar on burpees
Time: 4:59
GREAT JOB BRECK, breaking 5:00!!
Laura and Michelle looking Awesome!
I know it looks like I’m doing a push-up, but I’m actually bowing down to this amazing crossfitter 😘
Girl is doing butterfly chest to bar now! WHAT!!! Wow.
Back squats
155-175-185-185-155 (not prescribed %)
Bench
105-120-125-125-105 (prescribed %)
WOD w/row first and 10-5 c2b
8:41
Should have gone prescribed for c2b…oh well.
Crossfit remedy
EMOM for 10 min (increasing weight every 2 months)
1 power clean + 1 hang clean
85-105-115-125-140#
WOD 12 min amrap
3 min double unders – 197
3 min pull up – 25
2 min double unders – 93
2 min pull up – 13
1 min double unders – 71
1 min pull up – 6
405 reps rx
WOD. Rx’d.
5:11 – Run first (all unbroken)
WOD w/400m rows, regular pull ups, and push ups
8:55
Bench with Karin
85-95-100(f) on third rep. Decided to stop and work on my booty
3×20 back squats @ 55#
3×20 SLDL @55#
3×20 wide leg front squats @65#
3×20 bridges
3x 12 lunge squats
100 db goblet squats 20#
Looking great as usual Laura and Michelle💪🏼😀
Went solo before the 4:30 class
Back Squats (PR= 245, based % off 220)
8@165
4@185
4@200
3@200
8@165
Bench Press
8@105
4@120
2@125
8@105
WOD as Rx’d w/ run first
7:04
Nice work, Erin!!
Beautiful picture my friends! 🙂
Back Squat
8@245
4@275
3@295
3@295
8@245
Bench Press
8@195
4@215
3@225
3@225
8@195
WOD as rx’d
6:49 (run first)
Back Squat
8@245#
4@295#
3@375#
3@405#
8@295#
Bench press
8@225#
4@275#
3@295#
3@295#
8@225#
WOD Rx (run first)
7:25
BS
185, 205, 225, 225, 185
Bench
135, 155, 165, 155, 135
WOD – 5:10
Switched to regular pull ups halfway through
BS
8@260
3@290
3@290
BP
8@205
4@235
3@250
3@250
8@205
wod
8:12
Back Squats
8@155 4@175 3@190 3@190 8@155
Bench Press
8@105 4@125 3@130 3@130 8@105
Wod with chest to bar- 5:05
Back Squat
8@150#
4@170#
3@180#
3@180#
8@150#
Bench press
8@95#
4@105#
3@115# (F #2)
8@95##
WOD rxd with running first
6:51
Bs:
8 @ 225
4 @ 245
4 @ 275
4 @ 295
8 @ 225
Bench:
8 @ 225
4 @ 245
4 @ 275
4 @ 275
8 @ 225
Wod- 6:04 been a tuff week for my legs lungs and back.
Back squat
8@130#
4@145#
2@155#
1@155#
5@130#
Bench
8@105#
4@120
4@130#
4@130#
8@105#
WOD 7:51
WOD
Run first
Kipping pu
Row took 4-Eva
8:12
Back squat
8 @ 135
4 @ 150
4 @ 165
4 @ 170
8 @ 135
Bench press
8 @ 85
4 @ 105
3 @ 110
2 @ 110
4 @ 85
Wod with butterfly pull ups and run first
6:58