Wednesday 151028
6min AMRAP:
12 Toes to Bar
12 Box Jumps 24/20″ 55+ Step up okay
12 Deadlift 205/140 RX+245/165 55+ 185/115
Rest 2 min
4min AMRAP: –
8 Toes to Bar –
8 Box Jumps 24/20″ 55+ Step up okay
8 Deadlift 205/140 RX+245/165 55+ 185/115
Post rounds and reps for each AMRAP to responses.
WOD #1: 500 meter row – 1:27
Rest 2 min
*
Strength: Deadlift
8@315; 6@350; 4@370; 2@390; 1@430
*
2 min rest
WOD #2: 6 min AMRAP (used 205#)
2 rounds
*
2 min rest
WOD #3: 4 min AMRAP (used 205)
2 rounds
*
2min rest
400 meter run for time: 1:42
*
Repeated 500 meter sprint row for time: 1:25.1
WOD 1: 500m Row = 2:05.3
Strength: Deadlift
8 @ 135
6 @ 165
4 @ 185
2 @ 225
1 @ 245
WOD 2: w/135#, 20″ box steps = 2 rds + 9TTB
WOD 3: w/135#, 20″ box steps = 2 rds + 6TTB
WOD 4: 400m run = 2:30
WOD 1: 500m Row = 1:29.9
Strength: Deadlift
7 @ 335 (tweaked my back working out with Stephen)
6 @ 225
DNF the rest
WOD 2 rx: (sub 8 BS for 12 DL) 2 + 12 BJ
WOD 3 rx: (sub 6 BS for 8 DL) 2 + 2 BJ
WOD 4: 400m run = 1:05
WOD 1: 500m Row- 1:50.6
DL up to 235
WOD 2 Rx’d: 3 Rounds + 7 TTB
WOD 3 Rx’d: 3 Rounds + 8 TTB
WOD 4: 400m Run- 1:24
500m row for time: 148.5
Strength: Deadlift up to 135#
AMRAP 1: 3 rounds
AMRAP 2: 2 rounds + 4 DL
400m run for time: 1:26
Crossfit remedy!
Strict press- 85-95-100-105(pr)-110(pr) not quite sure how that happened but was pretty excited.
WOD 22min amrap
10 burpees
15 t2b (ended up with knees to elbows–no rhythm today)
20 kb swings
200 m run.
4 rounds+10 k2e
500m row for time = 148.8
Deadlifts
8@195
6@215
4@235
2@255
1@275
WOD as Rx’d+ w/ 165#
6 Min = 2 + 6 deadlifts
4 Min = 3 + 1 T2B
400m run = 2:04…..had absolutely nothing left in my tank for this.
Good to finally be back. Taking it easy for now, but Diddy convinced me to go ahead and post as I get back in shape…
500m row – Moderate effort per Breck’s advice
Strength – just did all reps at 205#
AMRAP 1 as rx’d: 2 rounds
AMRAP 2 as rx’d: 2 rounds
Did 500m row slow instead of 400m run
Both AMRAP’s Rx… forgot that part
Great job on your PR Melissa and glad to have you back Dave!
Ugh… and my strength was up to 235#, not 135#. I’m done for today.
500m row: 1:38.7
Had a solid sub 1:30 pace going for 250m and then that lactic acid kicked in…
Strength:
8 @ 195#
6 @ 220#
4 @ 235#
2 @ 250#
1 @ 275# (matched PR, new PR coming soon)
AMRAP’s RX except 185# deadlift
6min AMRAP: 2rds + 6 T2B
4min AMRAP: 2rds
400m run: 1:15 – slow, all I had left 🙁
Felt like I gave it all I had today, I need to start running or something!
500M row – didn’t hit the check for the count down so rowed about 100M before I changed it..so just rowed 400m after that
DL
8 @ 115#
6 @ 135#
4 @ 155#
2 @ 165#
1 @ 170#
WOD w/105# 20″ step ups and a few T2B, attempted T2B’s and knee raises (mostly knee raises)
6 MIN: 2 rds + 5 knee raises
4 MIN: 2 rds + 8 knee raises
400M run: 1:59
Row: 2:05
Wod 1 RX 2 plus 8 DL
Wod 2 Rx 2 plus 8 BJ
Run: 1:28
Row: 1:45.5
Deadlifts: 185-210-225-240-260
AMRAPS rx’d: 2 rounds + 2 BJ & 2 rounds + 8 BJ
See you at noon tomorrow, Dunham!!! 🙂
Row
1:40
Strength to 315#
WOD 1 rx
2 rd+12BJ
WOD 2
2 rd+8 TAB
500m jog with cramps
Congrats to my super athletic RX wife.
WOD 1
1:32
Strength
8 @ 225
6 @ 255
4 @ 275
2 @ 305
1 @ 355
WOD 2
– 1 round + 4 deadlifts
– 2 rounds
WOD 3
1:06
500 m row:1:45
•
strength up to 275
•
WOD 1 as rx’d: 2 rounds + 12 TTB
WOD 2 as rx’d: 2 rounds + 1 BJ
•
400 m run: 1:10
Row
1:35.4
•
Strength to 315#
WOD 1 Rx’d
2 rds + 8 DL
WOD 2 Rx’d
3 rds
•
400m jog
1:43
Loaded day. Dunham, I’m proud of you.
Wod 1 Row 2:05
Strength up to 140#
Wod 2 RX 2 rds + 8 TTB
Wod 3 RX 2 rds + 4 TTB
Wod 4 Run 1:47
Thanks for the love 😉
9am –
yesterday’s WOD w/ RX+ @105# PP but 7 PU’s each round
14:38 – 6:00 = 8:38
w/200m sprints both times and no row
4:30pm –
WOD 1 – Row 146.6
Strength – Deadlifts up to 2@215#
WOD 2 – 3 Rds + 3 T2B (DL@145#)
WOD 3 – 3 Rds + 2 T2B (DL@145#)
WOD 4 – 400m Sprint 1:36
Congrats on going RX Sarah! Fun Action packed hour!
Row: 1:32
Deadlift
205
295
385
475
555
Wod RX
1: 2rounds +8 DL
2: 2rounds +5 Boxjump
Run: 1:58 (cramped both calves at 300m walked it in)
WOD 1: 500m Row- 1:28:6
DL up to 305 (stayed light)
WOD 2 Rx’d: 3 Rounds
WOD 3 Rx’d: 2 Rounds
WOD 4: 400m Run 1:21
Row
1:37
Strength to 345#
WOD 1 rx
3 Rds
WOD 2
2 Rds + 7 DL.
400M – out of gas 1:26
Congrats to Sarah
500m row
1:44
DL
8@315
6@360
4@385
2:405
1@425
wod+
2 rds
2 rds
400m run
1:27
500m row- 1:57
DL up to 215
WOD 1 rxd-3 rds + 4 t2b
WOD 2 rxd-2 rds + 4 DL
400m run- 1:48
500m row – 1:44
DL up to 250#
wod 1 rxd – 2 rds + 6 dl
wod 2rxd – 2 rds + 4 dl
400m run 1:29
well done sarah, rx’d all the way sister!
8@315
6@355
4@405
2@415
1@425
Row 1:38
Wod rx+: 3rds on both
Run- 1:23
WOD 1 – 500m row = 1:40.5
Deadlift – up to 355
WOD 2a – 2 rounds + 3 deadlifts as RX’d
WOD 2b – 2 rounds + 3 deadlifts as RX’d
WOD 3 – 400m run = 1:26
Max…nice deadlift
I didn’t know Breck could afford 555 lbs worth of plates.
500m row
1:53 ha, I came off the rower
DL
8@315
6@355
4@405
2:415
1@425
Wod RX+
2 rds + 12 T2b
2 rds + 1 T2b
400m run
1:37
Bristow representing in the pic!
Row 1:54.3
Didn’t do strength because I hurt my back on the row…ugh
WOD with 115# (back)
Know I finished 2 rounds and was into my 3rd
400m run 1:30
Not feeling it today because of my back. Tomorrow will be better!
WOD 1: 500m Row~ 2:06
DL up to 205
WOD 2: Rx’d 3 Rounds + 8 TTB
WOD 3: Rx’d 2 Rounds + TTB, BJ and 5 DL
WOD 4: 400m Run~ 1:35