Wednesday 150722
SPRINT CHIPPER CF Games WOD 2013
21 MedBall GHD sit-ups 20/14lbs Ball
15 Snatches (165 / 100 lbs)
9 Burpee Bar Muscle-ups
or
WORKOUT B CF Games WOD 2008
5 RFT:
5 Deadlifts 275/185
10 Burpees
Compare to October 8, 2014.
Post WOD of choice and time to responses.
Monday Landon Gross came to join us at 7lbs 5oz. I’ll be off a few days, but hopefully I can get some road-WODs in if I’m not dead tired, which is all I’ve been so far! This kid is gonna be a crossfit rockstar! When can I put him on Whey? Jk 😉 Good luck Sydney!
http://twitter.com/grossjon/status/623730550373650432
Strength: Deadlift- 15 min to get to a 3 TnG 3RM
245# x3; 275×3; 325×3; 355×3
*
WOD B:
5 RFT:
5 Deadlifts 275/185
10 Burpees
Completed @4:40 (PR). Last time was 5:13
snatch
3@75
3@95
3@115
3@135
2@145
WOD 1 with 145#:
8:26
Strength deadlift:
3@95
3@125
3@135
WOD @105#
5:23
Anyone looking for something to do this evening, the Bixby Spartans annual NIGHT OF CHAMPIONS will be taking place at the Bixby High School football stadium. NIGHT OF CHAMPIONS is the culminating event of the kid’s offseason work. Each lifter will be given the opportunity to PR their squat clean. It’s an awesome environment for the kids. We’ll be looking to have 45+ athletes in CLUB 225 by the end of the night! If you have any interest in seeing big weights moved, tonight’s the night!
Forgot: NOC will start as close to 8pm as possible (immediately following our youth camp) and typically lasts about 30 minutes.
Brody has also already called that he is going to win the car in the raffle drawing do that should be fun to watch also.
Been to the NOC in years past, fun stuff!
Crossfit outer banks- North Carolina
JT + Isabel
21-15-9 with 10 snatches #135 each round
18:20
snatch
3@115
3@135
3@155
2@165
WOD 1 with 155#:
8:22
1 minute high plank hold followed by low plank
15 evil wheels & 25 back extentions
Resort WOD
5 rounds
10 HSPU
80 stair lunges
Untimed
Belize Wod
5 rds
10 push-ups
80 stair lunges
2 mile run
And a swim to the pool bar
Kill’n it Sydney!!!
sarah… sounds terrible!!!!! 😉
congratulations on the newborn!
deadlift
3 @ 185, 205, & 225
wod B 2008 rx’d
4:27
Strength=Deadlift
3@315; 3@365; 3@405; 3@425
WOD B rx’d=5:30
and mike, well done on the double wod! love it
and went up to 3@235# ( attempted 245 butttt back didn’t like that one)
WOD ‘B’ RX
5:25
Core Development
1:00 high plank
1:00 low plank
25 back extensions
25 GHD sit-ups
WOD
21 GHD w 10# WB
15 snatch 65#
9 burp pull up
5:24
Wod A w/ ring mu’s & 135#
11:18
Wow, Sydney…just WOW!!!!!!!!
Good job, Sydney!! You’re doing awesome!!!
Congrats to Sydney, she is just incredible!!!!
Unbelievable Sydney! Sean called it
SWEEP coming!
WOD B Rx
5:01
Strength up to 95# for 3 t&g snatch
Wod
21 ghg 12# wb
15 snatch (65#> unbroken)
9 c2b burp pull ups
5:07
Really struggled at the ghg
DL 3RM up to 215#
WOD w/155# & OTB Burpees
4:52
Good race, Cindi!!! Kept me on my toes!
Wod 1 with 75# and 14# med ball
2 great bar MU before wod
2 not so great during so moved to burpee CTB
1 great bar MU after wod
5:05
DL up to 205
WOD @ 155# 185 felt heavy today!
4:54
For sure Allie! Fun!
Snatch: 3×95 / 3×115 / 3×125
WOD A: Med ball@12# / snatch @ 105#
Time: 9:17
Been really enjoying watching Sydney kick some tail in LA!
DL x 3
235# (pr)
245# (pr)
WOD B rx’d
5:16 (pr)
2015 CF Games will be named the Sydney Sweep!
Congratulations on the baby!
DLx3 up to 335#
WOD B rx’d
5:15
wod 1
10:50
3 rds:
100 double unders
7 Hang power snatches (115#)
6:50
WOW SYDNEY!!! Super impressive! Your performance is amazing!
Push press
2 sets of 10@ 105#
3 rds
3 plu
3 dips
200m trot
12:xx
Trying to keep doing BW exercises as long as possible, even if the reps are low.
Strength: Deadlift- 15 min to get to a 3 TnG 3RM
205×3; 235×3; 255×3; 275×3(PR); 285(f)
*
WOD B:
5 RFT:
5 Deadlifts 225
10 Burpees
10:39 Thanks Breck and Tim for the encouragement !
Strength up to 415 for 1. Couldn’t keep a grip
Wod B- 3:00
Strength
3@95
3@105
3@135
1@155
Wod 1 rxd: 6:57 (snatches took a while)
Core stuff and a special thanks to Dana for the help on the evil wheel of goodness
Sydney, Fantastic performance, very impressive!!!
5 min row – 1220m
Strength was just practice with snatches for me.
Wod 1 with 85# for snatches – that was painful
Burpee pullups.
6:56
Core- that’s for the help zane! Good team work there.
Practiced butterflies and ran 400m
Congrats Jon on your new addition to your family!
WOD
As Rx’d
Time: 3:06
Congratulations Jon! Thanks for sharing the photo. Landon is adorable…
And CONGRATULATIONS Sydney on five 1st Places!!! You are our hero!! Go for the gold!
BROOM, BROOM, BROOM!!!
WOD 2
DL 105#
6:32
(In 2013, used 125# and time was 6:11..ugh…got to get with the program!)
Did the 1 minute plank hold and 1 minute low plank and 25 little rolls
Flatirons CrossFit – CrossFit
(No Measure)
Warm Up
Row 500m
then
t-spine mobility for 2:00
wall slides
then
3 rounds
15 air squats
15 push ups
Metcon (No Measure)
H.I.I.T training
4x(30/30) Air squats rest is in the bottom of the squat
4x(30/30) Push Ups rest is in the top of the push ups
4x(30/30) Burpee rest is in the bottom of a squat
1 minute rest between exercises
Metcon (Time)
5 Rounds for Time
9 Thrusters 115/75
9 Burpee
9 Power snatch 115/75
6x20m sprints
That was torture. Rxd: 22:16 breathing doesn’t get easier. Ever.