Monday 151005
“Granite Grip Crumbler” by DB
12min AMRAP:
40 Double-Unders
20 KBS 55/35 RX+70/55 55+ 45/25lbs
10 Deadlifts 135/95 RX+ 165/115 55+ 95/65
5 T2B
“Finisher”
Immediatly after WOD 6min establish a 1 RM Snatch (power or Squat)
Post rounds and max snatch load to responses.
Back to back weekends full of some fun team competitions! Congratulations to all of our CFJ athletes that competed this past weekend at the Battle at the Ballpark and at last weekend’s HOA Affiliate Competition. We are so proud of all of you!
Skill/strength EMOM
2 snatches – 115#, 125#, 135#
2 rope climbs
WOD w/ 165# and 80 SU
4 rounds
Strength EMOM
2 Sq Sn 75#
1 RC (still working on getting my feet right)
WOD Rx’d 3 rds + 1 KB
Finisher 100# P. Sn
Great job to all the CJ teams that competed!
EMOM for 12 min
Even: 2 squat snatches – 135#
Odd: 5 strict pull-ups
*
WOD as rx’d (55# KB, 135# DL)
4 rounds + 2 deadlifts
*
Finisher- 185# power snatch
Way to represent all CFJ competitors!
Awesome job to all the CFJ competitors!!
EMOM 12 min
snatches @ 55#
stretching
WOD = 3 rds + 10 jumps
40 laterl jumps over barbell in place of D/U, everything else as Rx
Finisher: Power Snatch @ 95, 100
Congratulations to everyone that competed!!! Great job!
EMOTM for 12 minutes
2 rope climbs
2 squat snatches @ 85#
WOD w/ 45# KB, 115# deadlifts = 4 + 8 KB swings
Finisher….did 50 unanchored sit-ups instead
EMOTM for 12 Minutes
Even: 2 squat snatches @135
Odd: 5 Pull Ups
WOD as Rx’d=3 plus 10 KBS
Finisher=up to 205# power snatch
Strength/skill 2 squat snatch @ 55#, 2 rope climb (9ft)
WOD Rx weight and some random combination of singles and doubles. I kept tripping today. 3 rounds
Finisher 95# power snatch (PR)
12 Minutes:
Even: 2 Squat snatch (touch & go)-165#
Odd: 2 Rope climbs (2″ rope- 19′ ascent)
WOD
Rx+
Rounds=4+29 DU’s (329 reps)
“Finisher”
155# squat snatch
Did 8 killing pull-ups and 2 snatches @65 and one rope climb
Wod w 115
2 rounds 3 KBs
Congrats to everyone this weekend!! Great venue!
WOD RX 4 rounds plus 13 dubs
Squat snatches @80# (65%) with pullups
WOD rx’d
3 rounds + 14 KB
1RM snatch up to 105# (115# f x 2)
Strength EMOM with 75# snatches and rope climbs
WOD rxd 3 rounds + 6 DL
finisher 105# squat snatch
Strength 95# & 1 RC
WOD RX’D
4 rds
finisher, 135# split snatch, 155(f)
Strength/skill:
95# squat snatch, 5 C2B
WOD:
Rx (first time!): 2rds + 2 deadlift
Finisher:
125# power snatch
WOD 2: (leisurely 101 WOD w/ my son, started CF today!)
10 min AMRAP
3 pull-up
6 push-up
9 air squat
5 rds
101 day 1
10 minute AMRAP
6 jumping pull-ups
6 push-ups
9 air squats
6 rounds
12 min
Even min- 2 squat snatches @105
Odd min- 2 rope climbs (2 legless and then legs)
Wod rx+
4 rounds + 13 KB swings
Finisher- 115# and then 125# after time cap
12 min
Even min- 2 squat snatches @ 95 & 105
Odd min- 5 pull ups
WOD as RX’d = 5 rounds + 18 double unders
Finisher = 135 power snatch
Skill work
2″ rope climbs (Girthy)
95 Squat Snatch
WOD Rx
3 rounds + 13 swings
Finisher = 135-185-215 power snatch
Strength/skill: 12 min emom
Even: 115# squat snatch (x2)
Odd: 8 Strict Pull Ups
WOD RX
3rds+3DL
Finisher:
185# power snatch (failed 195)
Strength w/25-35# SS and 5 strict Pull-Ups
Wod w/25# KB and 75# DL
4 rds + 12 KBS
Finisher
70# PS 75# (f X2 attempts)
strength
2 rope climbs
2 squat snatches @135#
•
WOD as rx’d:
4 rounds + 5 KB swings
•
finisher: 185#(pr)
Strength EMOM with 75# snatches and 1 rope climb and 5 pull-ups
WOD rxd 4 rounds + 8 KB Swings
finisher 110# power snatch
EMOM 12 min
Even – Squat snatches @ 55#
Odd – 2 rope climbs (10′)
WOD w/ 20 DU’s each rd, 30# KB, 85# DL
3 Rds + 12 DU’s
Finisher: Power Snatch @ 70#
Strength w/85# squat snatches
Had my lifters in so just did pull ups in warm up instead of RC
WOD rx’d
4 rds+19KB
Finisher
Squat snatches
Up to 105 failed 115..didn’t have enough rest time for that one. Not sure why I didn’t do power snatch instead
Strength/Skill w/ 85& 95lb SS & alternated b/n 2″ rope climbs & 7 butterfly pull-ups
WOD Rx’d+ (old school KB had the widest handle EVER!)
4 Rounds + 4 Dub’s
Finisher: 105lb power snatch
Great job, 5:30! Awesome job on all the post-wod Snatch PR’s!!! 🙂
strength
2 rope climbs
2 squat snatches @115# / 135#
—
WOD. Rx’d.
5 rounds
—
finisher: 155#
Awesome pr Mitchell!!!
Strength @ 135
Wod rxd: 4 rds + 12kbs
Finisher Squat snatch- 185(pr) then after buzzer 195 and 200. 25 lbs pr for the day.
Strength
2 squat snatch @ 105#
5 butterfly C2B
WOD rxd
4 rxd + 20 KB Swings
Finisher
Squat snatch @ 115#