Friday 150925
10min AMRAP:
10 Split Snatch (alternating feet) 115/75 RX+ 135/95 55+ 95/65
10 HSPU RX+ 4″ deficit 55+ 4″ rise
20 Military anchored ab-mat Sit-ups RX+ GHD Sit-ups
Post rounds to responses.
Friday 150925
10min AMRAP:
10 Split Snatch (alternating feet) 115/75 RX+ 135/95 55+ 95/65
10 HSPU RX+ 4″ deficit 55+ 4″ rise
20 Military anchored ab-mat Sit-ups RX+ GHD Sit-ups
Post rounds to responses.
Wod. Rx’d.
2 rounds + 10 HSPU
jam packed hour!
800m @ 3:20
800m @ 3:20
400m @ 1:15
400m @ 1:16
WOD:
10 Alternating split snatch @ 95
10 Push press @ 95
20 Military anchored ab may sit-ups
1 round + 10 snatch
10x100m after, 9 of them full speed
Need to start considering a rest day 🙂
running: 7 x 200m
times ranged from 55 to 58
WOD w/55# and 2 abmats = 2 rds + 18 sit ups
10 x 100m “jog”
TGIF! 😀
At Post Oak Lodge for business mtg
25 burpees
1.5 miles out
50 squats
1.5 miles back with a killer hill
25 burpees
29:14
Skipped warm up. Probably missed a couple bad jokes too.
1. 800@3:01 *beat Sydney
2. 800@3:01
3. 400@1:25
4.400@1:34
Wod as rx’d : 2 rounds
10×100 *beat Sydney on last sprint as well
PS… …. Michelle….Sydney didn’t say nothing to me about being at 930!…AGAIN!!!
Fyi…Linda Berry and I run this gym, everyone else just works out here!
Oh and Breck owns 51%
800m: 3:25
800m: 3:26
400m: 1:30
400m: 1:28
Wanted to go faster, but kept thinking about how much more work was ahead.
Wod w/55#, 2 ab mats strict, 10 GHD’s
3 rds + 5 split snatch
10 x 100m sprints (i think :17-:18 range)
800m: 3:15
800m: 3:13
400m: 1:29
400m: 1:29
Wod (mod) w/ 55#: 3 rounds
10x100m sprints
Running interval training:
800 m – 4:10
800 m – 4:08 (no burpee penalty)
400 m – 1:55
400 m – 2:05
*
WOD- 10 min AMRAP
10 – 135# alternating split snatches
10 – 135# push press
20 – GHD’s sit-ups
– did 2 rounds + 7 split snatches
*
10 min EMOM 100 m runs (each a little under or at 30 seconds)
800 m run- 3:03
800 m run- 2:58
400 m run- 1:13
400 m run- 1:15
Wod w/85#, 4″ deficit HSPUs, and GHDs
3 rounds + 1 split snatch
10×100 m sprints
800m: 3:05
800m: 3:04
400m: 1:07
400m: 1:09
Wod (mod) w/ 95#: 2 rounds + 2 snatches
10x100m sprints
Good luck @HOA, Jenks team!
Good luck HOA
45 min mtn bike
–
Mod main site wod
4 rds
30 pull-ups
20 F squat 115#
20 P press
30 sit-ups
26:15
( first 2 rds at 12:08)
WOD RXD
2 rounds + 1 split snatch
Kipped the HSPU
3:19
3:17
1:17
1:26
WOD rx
2 rounds +1 HSPU
10x100m sprints
Ran at 91% cause that’s the kinda crossfit girl I am. Didn’t time them but, I was right behind Ed.
Wod w/45#/Box HSPU/Militart anchored sit-ups
3 rds +8 Split Snatch
100m X 10 sprints…again right on Ed’s heels
Have Fun and Crossfit Hard HOA’ers
PS Jamie, this pic is AMAZING! Hottie!!!!
Dupler, Sydney’s too nice to say anything to you, that’s why she told me.
4:02
4:07
1:46
1:50
WOD w/75#, deficit HSPU, and military sit ups
2 rds+1 HSPU
10x100m sprints
wod w/ 135# & GHD
2 rds
800m 3:43
3:43
400m 1:45
1:49
Wod with 65#, 2 ab mats mixed kipping and strict, 20 ghds
2 rds +10 split snatches
10 x 100m sprints