Tuesday 151027
Sprint Rounds
For Time:
200m Run Sprint or Row
6 Push Press 135/95 RX+ 155/105 55+ 105/70lbs
10/7 Barbell Push-Ups RX+ 15/11 55+ 7/4
200m Row or Run Sprint (Opposite of start move)
Rest 2 min. Repeat 3 more times for a total of 4rds.
Post total time minus 6 minutes of rest to responses.
Strength: bench press
8@175; 6@200; 4@215; 2@225; 1@245
*
WOD – RX+
14:45-6= 8:45
Bench
8@175-6@200-4@215-2@225-1@245
WOD rx
14:08-6=8:08
1:53, 1:58, 2:08, 2:09
Everything unbroken, kept row pace sub 1:40, runs should’ve been faster.
Bench
8 @ 75
6 @ 95
4 @ 105
2 @ 110
1 @ 115
Dropped percentages down
WOD w/ 75#
11:10
Did Core
Bench
8@125
6@145
4@155
2@165
1@175
•
WOD as rx’d:
14:04-6:00
8:04
Bench
280×2
295×1 tie pr
–
Wod rx+ but all rows
14:26-6=8:26
Bench
225# – 1
13:50 – 6:00
7:50
Core development
Rx on Wod
Bench
Went light
•
WOD. Rx’d.
13:34 – 6:00
7:34
•
4 minutes of core
Bench
8@155
6@185
4@190
2@205
1@225
•
WOD as rx’d+:
15:03
1:58 (1:58)
5:58 (2:00)
10:12 (2:14)
15:03 (2:49)
Bench
8 @ 65
6 @ 75
4 @ 85
2 @ 95
1 @ 105
WOD w/75# & regular push ups
1. 2:37
2. 2:53
3. 3:18
4. 3:24
…pretty much all downhill. 😛
Oh, and most of the core development. Still working on those side plank holds.
Bench
8@225
6@255
4@275
2@295
1@315
WOD Rx’d=15:16-6=9:16
Bench press 8@70#, 6@80#, 4@90#, 2@100#, 1@110#
WOD w/85#, barbell push ups on knees
17:07-6:00= 11:07
WOD Rx
17:?-6= 11:?
Started with row . Push press got tough
Bench Press up to 135
WOD as Rx’d
14:21- 6= 8:21
Fun one!! Great job, 9:30!!
Bench Press
Up to 130#
Wod w/75#
Row, then run
15:03-6= 9:03
Bench press
105-120 (f 6th rep)-120-130-135-140
WOD rx’d
14:49-6:00=8:49
Dupler, you’re an *amazing* crossfitter! 😉
WOD
Rx+
1:53
1:51
1:52
1:54
Time minus 6 minutes of rest=7:30
Bench
8 @ 155
6 @ 180
4 @ 195
2 @ 205
1 @ 215
WOD as RX’d = 14:34 – 6:00 = 8:34
Strength
8 @ 135
6 @ 145
4 @ 155
2 @ 165
1 @ 175
WOD rx’d
13:43 – 6:00
7:43
Thanks for the push Ben!
Strength up to 95#
Wod w/70# and 7 PU
9:27
Core Complex
Bench
8@55
6@75
4@85
2@90
1@100
WOD w/85# 9:14
Bench
8-205
6-225
4-245
2-265
1-315
Wod RX+ (extra 5 push-ups killed me)
15:15-6= 9:15
Strength
8 @ 225
6 @ 255
4 @ 275
2 @ 280
1 @ 295
WOD rx’d
8:42
Strength to 110, 115(f)
Wod w 70
18:37 – 6 is 12:37
BP
8@195
6@225
3@235
2@245
1@255
wod
2:34, 2:43, 2:47, 2:39
16:53-6=10:53
Strength to 85#
Wod w 70#
1 rd 7 BB Push-ups
Rds 2-4 did 4 push ups
20:06 – 6 = 14:06
Did all the Core development
Feeling very weak today!
Bench press
8@95
6@105
4@120
2@135
1@145
WOD rx’d
15:13-6:00=9:13
Core development
Strength:
8 @ 145#
6 @ 165#
4 @ 175#
2 @ 195#
1 @ 215# (10# PR, could have gone heavier, too!)
WOD @ 115# & row first
2:07
2:47
3:22
3:39
17:55 – 6:00 rest = 11:55
Core, broken
Strength:
8 @ 150#
6 @ 170#
4 @ 180#
2 @ 195#
1 @ 215#
WOD as RX: 14:50-6=8:50
Core development
Failed 305 2x
Wod rx+ : 13:48 -6 = 7:48
Strength:
8 @ 135#
5 @ 155#
3 @ 165#
2 @ 175#
WOD @ 115#
18:16– 6:00 rest = 12:16
Core Development
Had to skip strength…Had to leave early so did the first three rounds by myself. Obviously, did better with the group on the last one!
WOD w/ rowing first
2:18
2:18
2:21
2:10
9:07
Bench
8@85
6@95
4@105
2@115
1@125(F)
Word rxd
15:57-6:00
9:57
Wod rx’d
16:30-6:00
10:30
WOD rxd
17:17 – 6 = 11:17
Core development
Bench:
8@185
6@230
4@245
2@255
1@275 (tied PR)
WOD as RX (row run row run)
13:14-6:00
=7:14
1:41
1:43
N/a
N/a
Bench Press
8@205
5@225
3@245
F@265
Wod w/ 135#/10PU
1:59
1:59
2:01
1:43
7:42