Friday 150529
16min AMRAP:
30 Kettlebell swings 55/35 RX+ 70/55
15 Wall ball shots 20/14 10/9′ RX+ 10′
10 Box jumps 24/20″ RX+ 28/24
“Finisher”
2min after completion, 400m sprint for time (compare to Wednesday)
Post reps and 400 meter time to responses.
Strength bench press
10 – 185
5 – 255
20 – 185
10 – 205
5 – 275
20 – 185
WOD Rx
4 rounds + 14 KB
Bench press: 10@65, 8@85, 20@65
10@75, 5@85, 20@65
WOD as Rx: s l o w for me today. My body will have to adjust to the 6 am class. 🙂
3 rounds plus 30 KBS
400 m run: 2:08
10-75,5-95,20-65,10-75,5-95,20-65
Wod rxd 4 rounds + 14 wb
400m 1:34
Wod rx 4 rds + 25 kb swings
400 m run: 1:57
CrossFit Hermitage, Nashville TN
Find 3RM Push Press
105# (pr)
WOD
3rds
10 man makers 10#db
15 hollow rocks
20 lunges
Time 14:11
Strength bench press
10 – 185
5 – 185
20 – 135
10 – 155
5 – 185 (made 3)
20 – 135 (made 15)
WOD w/ 15 GHDs and 15 Back extensions in place of 30 KB
4 rounds + 3 GHDs
Finisher
1:06 w/ two slow turns around telephone poll and garage door
Bench Press
10@ 95
5@ 115
20@ 85
10@ 95
5@ 115
15@ 85 (failed on 16th rep)
WOD w/ 35lb KB, 10ft cage for WB & 24″ Box Jumps
5 Rounds + 22 KB Swings
400m finisher= 1:41 (7 seconds faster… but still slow)
Great work, 9:30! Big class 🙂
BP 95, 105, 85, 90, 85, 75 ( didn’t get all reps )
Wod RX
4 plus 18 kb
Run 1:37
Wednesday run 1:34
Bench Press
10@ 95
5@ 115
20@ 85
10@ 95
5@ 115
20@ 85
WOD w/ 35lb KB, 10ft cage for WB & 24″ Box Jumps
4 Rounds + 14 KB Swings
400m finisher= 1:46
Bench
85-105-65-85-105-65 (could have gone heavier)
WOD rx’d
4 rds + 11 swings
400m run 1:58, better then Wednesday. Good wk, bonus was seeing Nat & Amy for a quick sweaty hug!!
Bench
205-225-155-205-225-155
Wod w/ 55#, 25# med, step ups
5 rds + 8 swings
Bench – 115, 145, 115, 115, 135, 65
WOD RX’d 3Rds +32Reps
400m Run 1:14
bench press
10@115
5@135
20@95
10@115
5@135
10@95
WOD with 55# KB and 30in BJ:
4 rounds + 2 swings
Bench Press
10@85
5@105
20@80
10@95
5@115
20@80
Wod rx+ but w/ 45# KB
5 + 11 KB
Finisher- 1:24
Bench
10 @ 95
3 @ 115
20 @ 85
7 @ 95
5 @ 105
20 @ 75
WOD Rx’d
4 rds + 10 wall balls
400m in the pouring rain: 1:40
Wednesday: 1:37
Bench
10 @ 95
5 @ 115
20 @ 75
10 @ 95
5 @ 115 (failed 5th rep)
15 @ 75
Wod rx’d = 5 + 1 kb
finisher:1:14
Strength with Jimbo
10 @ 135
5 @ 155
20 @ 135
10 @ 155
5 @ 185
20 @ 135
Jim and I got straight swollen!! We were going to skip class and head to the pool but it was raining.
WOD as rx’d: 4 rounds plus 10 kb swings
Finisher: 1:40
(I picked that number because that’s one second better than I saw Breck posted last week. I know what you’re thinking! Wow that Dupler guy, who basically only workouts to look good naked, beat Breck Berry who owns the gym and essentially works out for a living! I know I thought it was kinda pathetic as well but like in a really funny kinda way!)
Bench Press
10@ 95
5@ 115
20@ 85
10@ 95
5@ 115
20@ 85
WOD rx’d
4 rounds + 13 KB
So glad I beat you, Dupler. And I took a lot of LONG rest breaks. Wow.
400m row: 135.7
Guessed poorly on bench:
10@185
5@225
20@165
10@185(8)
5@205(4)
20@145(16)
WOD rx + w/ 70,30,30
3 rds +23 swings
Finisher 400 – 1:29
Strength
10×65# 10×65#
4×75# 4×75# (failed 5th both times)
20×45# 20×45#
Wod w/25#KB/14#WB
5 rounds
Finisher
1:53 (+7 sec)
And Happy Birthday, Laura!!!
Strength – Bench
10@205
5@225
20@155
10@205
5@225
20@155(only got 13)
WOD rx
3 rds + 10WB
Finisher 400 – 1:16
-Bench-
10@100kg
5 @120kg
20@82,5kg
10@100kg
5 @120kg
20 @82,5kg
Wod 5rounds
400m
Not sure, think it was 1:46
85/105/70/85/105(f3)/70
Wod RX 4 rounds plus 5 KB swings
185-225-135-185-225-135
4 rounds
400 @ 1:38
Strength Bench Press
165 – 195 – 145
165 – 195 – 135 (17)
Wod Rx+
3 reds +30 KB
Finisher
1:23
Strength-10@115,5@125,20@95
5@115,3@125,12@95
WOD w/35#KB,14#WB,box jumps
3rds+20KB
400m run 1:49
25GHD
15 BACK EXT
Bench press 10 @ 50, 5 @60, 20 @ 50 (failed at 15) on second set failed at 14 w/40# and only got 7 of the 10 @ 50 (Thanks for letting me join you Kevin and Kim! You two did great on the strength and the WOD!)
WOD w/10# ball to 8 ft target
25# KB
Step ups to 20″ box
Liked 2 box jumps getting 4 rds
4 Rounds. Prescribed.
I need to wear my glasses when I post. I “lacked” 2 box jumps getting 4 rds…but I
do like box jumps!!!!!
Michelle, your words cut me like a knife! (Insert sad face here)
400M Run 2:14