Tuesday 151006
For Time:
1 Squat Clean 135/95 165/115 195/130 215/140 (List Load)
Run or Row 100m *Can mix up or all same
2 Squat Cleans
Run or Row 200m
4 Squat Cleans
Run or Row 400m
8 Squat Cleans
Run or Row 800m
4 Squat Cleans
Run or Row 400m
2 Squat Cleans
Run or Row 200m
1 Squat Clean
Run or Row 100m
Post time to responses.
Strength: Front squats
10@135; 8@155; 6@165; 4@185; 2@235
*
WOD as rx’d: rowed all, squat cleans – used 225#
16:37
Front squats:
10@135 8@155 6@165 4@185 2@225
Wod with #165
15:45
100 ab mat sit ups
F squats
4 @205
2 @235
Wod with 195# and all rows
= 17:04
–
30 double push up / double pullup burpees
50 sit-ups
FS
10@135
8@165
6@185
4@195
2@205
•
WOD with 185# and rowing:
22:35
F.S
10 @ 100
8 @ 115
6 @ 125
4 @ 130
2 @ 140
WOD w/ 95#
Ran 100,200,400,800m
Row 400,200,100m
18:00
Front Squats….didn’t base off of max
10@100; 8@115; 6@125; 4@130; 2@135
WOD w/ 145#….accidently = 22:13……was attempting to do 130# but my math was obviously way off this morning! Thanks Angie and Breck for pointing out during the middle of the WOD how much weight I was doing. 🙂
Alternated between running and rowing
B – you are AMAzing!! Such a badass you don’t even know your own strength! 😀
Front Squats
10 @ 75
8 @ 95
6 @ 105
4 @ 110
2 @ 115
WOD as Rx’d = 20:30
All running except 800m row
I loved this WOD!
FS
10@85, 8@105, 6@110, 4@115, 2@125
Wod Rx (95#)
1st 100m row, and all runs
15:59
Front squats:10@85#, 8@95#, 6@105#, 4@115#, 2@125# I was about 10# under those percentages. Took a while to warm up today.
WOD Rx
Rowed the 800m and second 400m, ran the rest
20:49
Front Squats
10@110 8@125 6@140 4@150 2@160
Wod w/140#
mix of running and rowing
16:38
Front squats
Up to 215#
Wod w/195# & running
20:41
Strength
95-110-120-125-135
Wod with 115#
All running
20:59
Strength:
10 @ 115#
8 @ 135#
6 @ 155#
4 @ 175#
2 @ 195#
WOD: 135#, row-run-row-run-run-row-run
17:41
Front squats
115-125-135-145-155
WOD w/115# and all running
17:12
Front squats up to 205
WOD with 165
22:20
Cash in:
100 Double-unders
100 Sit-ups
”Granite Grip Crumbler”
12min AMRAP:
40 Double-Unders
20 KBS (55#)
10 Deadlifts (135#)
5 T2B
4 rounds + 20 KB Swings
Front Squats:
10 @ 160
8 @ 185
6 @ 205
4@ 215
2 @ 225
WOD @ 165 and all runs = 17:56
Front squats to #215
WOD @175#
21:36
Ran the 100/200’s
Strength
10@85#
8@95#
6@100#
4@105#
2@115#
Wod w/65# and Runs
16:44
Strength FS
165
195
235
285
315
Wod rx @225
16:00
Front squats:
10@135 8@155 6@185 4@205 1@225
Wod with 185#
23:08
(The weekend finally caught up with me)
Front Squats
10@ 105
8@ 125
6@ 135
4@ 140
2@ 150
Thanks for the push Nicole!
WOD rx’d all runs
16:390
100 – run
200 – run
400 – run
800 – row
400 – row
200 – row
100 – row
FS up to 245#
WOD @ 160#
19:50
FS
10@185
8@215
6@225
4@240
2@255
wod w/ 185 & runs
20:36
Fs:
10@185
8@215
6@230
4@245
2@260
Wod w/225
18:14
Front Squats
10@105 8@125 6@135 4@150 2@165
Wod w/135lbs
Ran everything except 2nd 400m
16:10
Great job, Cindi and Sarah!! Thanks for lifting with me!
Great job, Max! I couldn’t hang with you 🙂
Strength
10@ 125 (supposed to be 115)
8@ 135
6@ 145
4@ 155
2@ 160
Wod with 115#
17:58
Ran all
Strength: tried to keep up with Justin. To heavy for these legs
Wod @ 225# run\row- 17:28
185
215
225
245
275
Wod with 205 in 19:07.
Strength
10 @ 55#
8 @ 60#
6 @ 65#
4 @ 70#
2 @ 75#
WOD w/55# and all runs
21:15
Crossfit Academy Rex
6 rounds
1 minute Airodine Bike
1 minute rest
1 minute calorie row
1 minute rest
1 minute DU
1 minute rest
Bike calories: 22, 22, 21, 22 19, 15
Row calories: 24, 23, 23, 23, 24, 20
DU: 108, 102, 98, 75, 110, 60 (let my buddy use my rope so I blame his crappy rope)
WOD rxd: 14:22
All running
Front Squats
10@185#
8@210#
6@225#
4@240#
2@255#
WOD
with 225#
100-row
200-run
400-row
800-run
400-run
200-row
100-run
Time: 14:39
Wod with 135# and running 15:27