Friday 150522
4 Sprint Rounds for Time:
5 Over the bar/lateral Burpees
15 Power Snatch 75/55 RX+ 95/65lbs
10 OHS 75/55 RX+ 95/65lbs
5 Over the bar/lateral Burpees
Rest 2min
“Finisher”
Immediately after Last Sprint Round or at time cap, 6min to establish a 1RM OHS (from floor).
Post time for each round and total time minus the 6 minutes of rest and load for OHS to responses.
ATTENTION CFJ Athletes: Saturday 23 May there will be ONE class to conduct “MURPH” at 10:00am. Show Up at 9:30am to start warming up and getting ready to show “MURPH” the utmost respect by attacking this HERO WOD!
CF Jenks will be CLOSED on Monday May 25th Memorial Day.
Back Squats:
8 @ 155
6 @ 165
4 @ 175 (f 4th rep…that was fun!)
2 @ 175
WOD Rx:
rd 1 = 2:28
rd 2 = 3:13
rd 3 = 3:17
rd 4 = 3:30
Total work time: 12:28
Finisher: 1rm OHS
85
95
100 (depth could’ve been a bit deeper)
Very Tough morning! TGIF! 😀
Strength Backsquat
255-275-285-300
WOD Rx
11:41-6:00
Total: 5:41
Finisher OHS 1RM
145-195(f)-195
Good workout fun day
Back Squat
8 x 245, 6 x 260, 4 x 275, 2 x 300
WOD as rx’d
1:11, 1:36, 2:36, 2:57
14:20 – 6:00 = 8:20
Finisher (as Billy Crystal says, I was “mostly dead” at this point)
Failed 165 and completed 75…
Back Sq
8 @ 150#
6 @ 150#
4 @ 155#
2 @ 160#
WOD w/ 55# 10:29 total
OHS 1RM 85#, tapped out after that.
Strength Back Squat
‘sandbagged’
WOD. Rx’d.
12:45-6:00
Total: 6:45
Finisher OHS 1RM
115 – 165 – 195
Nice work on that 1RM OHS Dave, 75# slow down killer
Ugh! My body doesn’t know how to sprint. This was even hard than I thought it would be.
Back squat: 8@135, 6@145, 4@155, 2@165
WOD Rx: 13:25
Finisher OHS up to 85#. I thought I had on 95. I would have tried one more if I had realized. :-/ Oh well.
Everyone have a safe and fun Memorial Day weekend. Remember those who have given the ultimate sacrifice for our country.
225,245,255,265
12:36-6:00 = 6:36 as Rxd
1RM OHS = 155
Strength 8@115
6@120
4@125
2@130
Wod so modified again due to back issues
Wod w 55
Didn’t do finisher
Crossfit Anaheim
Agility/stretch
C2B 1.2.3.4.5.6.7.8.9.10 reps time: 5:04
WOD: 3RFT 800 m run
30 kb swings #55
20 T2B
Had 10 more T2B left but 25 min time cap expired and I was working out with .05 blood alcohol level. I did dominate the cute Canadian girl (Jessica…I know another hot chick named Jessica!) that was working out with me tho so there’s that!
I think the trainer/owner Aaron might have gotten upset with me. After he demonstrated movements I would have this puzzled look on my face. Finally he’s like “hey Josh is there a problem?” No not really just not how Breck Berry does it! He’s like “who the hell is Breck Berry?” He must have gotten mad cause he said I could workout for free then later was like “hey I’m going need that drop in fee now!”
I’m fine with it though. I mean who in Crossfit doesn’t know Breck Freaking Berry!?? Psshhh Fran Video 2007….
strength
8@185
6@205
4@225
2@245(f)
WOD as rx’d:
6:00
finisher:
135,165,185,195
Back Squats –
8 @ 135#
6 @ 145#
4 @ 155#
2 @ 165#
Wod rx’d –
1:19
1:30
1:41
1:33
Total = 6:03
Finisher OHS: 85 – 105 – 115 – 125
Amaing job today, Nicole!
Back squats:
8 x 225
6 x 245
4 x 265
2 x 295
WOD as RX’d: 12:40 – 6:00 = 6:40
1:21, 1:28, 1:45, 2:06
Finisher OHS = 125, 155
Back Squat
8@295
6@310
4@330
2@350
WOD
As Rx’d
Time: 10:04-6:00=4:04
1:02, :59, 1:00, 1:03
Finisher OHS=165, 215, 225
Thank you, Laura! Too bad I couldn’t get that bar to my back for those dang OHS!! 🙁
Back Squat
8@ 165
4@ 175
2@ 205
WOD as Rx’d
10:36- 6:00= 4:36
1:10, 1:08, 1:08, 1:10
Great job, nooners!! Fun class!
OHS up to 95
Strength – Back Squat
8-135/6-165/4-185/2-205
WOD RX
13:24-6:00
Total: 7:24
Finisher OHS 1RM
165–185–195
WOD rx
7:11
Strength Backsquat
245-255-265(completed 1)-280(completed 1)
WOD Rx
12:14-6:00
Total: 6:14
Finisher OHS 1RM
145-195
Front Squat
8@295-6@205-4@215-2@235 an extra 1@265(10# PR)
WOD rxd
1:11-1:06-1:11-1:20
10:48-6:00 = 4:48, was gunning for Nicole…couldn’t do it.
Agree w/ Dave, at this point I was mostly dead. Rested 5 min and hit 1 OHS @185 and called it good.
4 rounds of 8 OHS w/ 30# WB
WOD
5 step over the bar alternating side burpees
15 power snatch 55#
10 OHS 55#
5 step over the bar alternating side burpees
15 power snatch 55#
10 OHS 55#
5 step over the bar alternating side burpees
15 power snatch 55#
10 OHS 55#
5 step over the bar alternating side burpees
~10 min
Dupler, glad I checked the comments today! Laugh for the day!!
Have fun in California! And when you mentioned the Fran Video, I
find in on youtube..and that one got almost 15,000 views.
Wod 7:00
11:56-6=5:56
Rx