Wednesday 150923
WOD # 1
30/21 Hand Release Push-Ups for time
WOD #2
3 RFT:
400m Run
21 KBS 55/35 RX+ 70/55 55+ 45/25lbs
15 T2B
9 Burpee Box Jumps 24/20″ RX+ 30/24″ Games Standard 55+ 24/20″ step ups
**exactly 3min after completion of WOD #2
WOD # 3
30/21 Hand Release Push-Ups for time (compare to 1st WOD)
Post time for all 3 WOD’s to responses.
WOD 1 – :35
Strength @ 155
WOD 2 – 14:47, everything unbroken
WOD 3 – 1:11, this was TOUGH
WOD 1: 0:52
*
Strength: Bench (clean grip): 5 x 5 – used 175# and completed all sets
*
WOD 2: rx
20:43
*
WOD 3: 1:09
Mistake- bench was 5 sets of 10
WOD 1
0:26
5×10 bench @95#
WOD 2 rx’d
16:17
WOD 3
0:32
WOD 1 = 0:41
Clean Grip Bench Press 5 x 10 @ 65#
WOD 2 = 17:26
Row 400
35# KB
GHD sit ups
Burpee box step ups 20″
WOD 3 = 0:50
Fun morning!
WOD #1= :37
Strength–Clean Grip Bench Press
10@235#
7@235#
6@205#
6@205#
Did not do fifth set
WOD #2=17:36 (sub’d v-ups for T2B)
WOD #3= :49
WOD 1
0:54
5×10 bench @155#
WOD 2 rx+
14:17
WOD 3
1:57 (lol)
Max. It looks like you might be struggling with that 70#. 🙁
WOD 1: :27
Strength 75#
WOD 2 Rx 16:27
WOD 3 :54..lol
WOD #1 = 30 seconds
Bench Press @ 95#…only did 7 reps on the last 2 sets
WOD #2 w/ 45# KB and 24″ box = 16:58
WOD #3 = 38 seconds
Strength 5×10 bench @75#
WOD 1 :43
WOD 2 17:46 TTB Killed me
WOD 3 1:07
WOD 1 = .29
WOD 2 = 14:26 (sub row and 20′ step up burpees)
WOD 3 = .54
Bench
3×10@185
1×9@185
1×10@155
Wod #1: 33 sec
Bench 5×10
185@2
155@1
135@2
Wod #2: 15:30
Wod #3: 1:09
Felt tired after beating Sydney in BOTH warm ups so took it easy on the three wods. Crossfit Champion 2015 my butt!!
WOD 1:
30 hand release push-ups – 1:54
Not a typo. If they were regular push-ups, I could have done it in 1:47 maybe. #weaksauce
Strength: 5×10 @ 70% – 80% (130 – 145)
10 @ 135
10 @ 135
9 @ 135
8 @ 135
10 @ 135 (can’t believe I got 10 on the last one, wow!)
WOD 2: 3 RFT
400m run
21 kbs @ 45#
15 T2B (10 T2B, 5 T2 rings each round, couldn’t keep my grip)
9 burpee box jumps @ 24″ (pitiful technique, upper body was BLOWN UP from WOD 1 + strength)
23:13
WOD 3:
30 hand release push-ups from the knees – 4:00
Arms were absolutely done. Pretty sure what little muscles I had retracted back into my body.
Awesome 9:30 class. Thanks to Cindi for the tip on T2B, I finally figured out how to string them together!!! #first
Wod #1- 29 seconds
5×10 Bench Press@105 (failed 10th rep in last set)
Wod #2 w/45# KB and 24″ box- 12:13
Wod #3- 37 seconds
as rx’d
wod 1 0:35
bench 125# 5 sets of 10
wod 2 18:48
wod 3 1:25
grip killer/lung burner for me
Wod 1: 30s
Bench: 8 @ 105, 3 sets 10 @ 90, 8 @ 90… tough one today
Wod 2 Rx’d: 17:23 fell apart on Rd 3
Wod 3: 1:07
Wod 1 :31
Bench @205
=10,10,10,10,7
Wod 2 14:38
row/55#/ some jump -some step
Wod 3 :33
Strength 5×10 bench @95#
WOD 1 0:36
WOD 2 – 2 rounds only – 12:00
WOD 3 0:53
PS – Dupler, Sydney said you can’t come @9:30 ever again.
Wod 1: 30 seconds
Wod 2: 12:39 (ghds v t2b)
Wod 3: 35 seconds
Fun push Shawn!
WOD 1 – 33 seconds
Strength – 135#
WOD 2 w/ GHD – 2 rounds + 15 GHD
WOD 3 – 35 seconds
WOD 1: 0:37
bench @115
WOD 2 as rx’d: 14:28
WOD 3: 0:47
WOD 1 :34
WOD 2 2 rounds + 21 KBS time cap
WOD 3 :39
Strength
2×10 155#
1×9 155#
1×9 155#
1×9 145#
Wod 1: 30 seconds
Bench: 5 x 8 @ 135#
Wod 2: 12:25 (GHDs instead of T2B)
Wod 3: 49 seconds
Good race Georgie!
Wod 1: :27
Strength w/65# 4×10; last 1×8
Wod 2: 400m/25#KB/TTB/20″BBJ
2 rds +400m +5KBS in 15 min
Wod 3: :27
Legs+Arms+Abs=Mind+Body+Soul
Smok’n Georgie & Shawn!
WOD 1 – 33 seconds
Strength – 185#
WOD 2- 2 rounds + 5burpee box jumps
WOD 3 – 44 seconds
30 HR PUs
0:35
BP
@205: 10-8
@195: 7-6-5
wod+
through last run @ 15:00
30 HR PUs
0:44
Wod 1: :31
Strength BP 3sets@65#, 2sets@70#
Wod 2 Rx’d: 14:51
Wod 3: :36
1 – :34
Strength @ 205
10,10,10,5,7
2- 14:51
3 – :59
WOD1: 35 sec
Strength:
1-135×10
2-145×10
3-145×9
4-145×9
5-145×6
WOD2: 2 3/4 round RX
WOD3: 45 sec
WOD 1 :20
WOD 2 2 rounds + 4 KBS time cap
WOD 1:56
Strength
2×10 135#
2×7 135#
1×6135#
Bench
2×10@120
1×9@120
2×5@115
PU 31s
WOD on last 400 m run at 15 min
PU 30s
Thank you Amy for listening to my
Cranky butt for the entire hour 🙂
I meant 1:20 for WOD 1
Strength @ 65# 10, 10, 7, 6, 6
WOD 1 – :38
WOD 2 w/ 25# KB
3rd 400 Run at 16:00
Did 21 T2B 1st round by mistake
15 sit ups round 2
WOD 3 – :45
Struggled today, glad it’s over!
WOD 1: :43
BP @95# – 10,10,8, 8, 6
WOD 2 Rx’d: 15:51- horrible TTB today…
Wod 3: :47
Steph: WOW!!
@ Hotel:
WOD: “Flight Simulator”
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
7:26
5 Rounds:
Swim 2 laps
10 push-ups
20 sit-ups
12:02
Wod 1: 30s
Wod 2: 19:14 (t2b attempts to kip)
Wod 3: 50s