Tuesday 151103
7 RFT
Run 200m
7 Power Cleans 125/85 RX+ 155/105 55+ 105/70
7 Box Jumps 24/20″ Step Ups Okay
Post time to responses.
Tuesday 151103
7 RFT
Run 200m
7 Power Cleans 125/85 RX+ 155/105 55+ 105/70
7 Box Jumps 24/20″ Step Ups Okay
Post time to responses.
WOD w/135
14:04
Strength: back squat
7@275; 5@315; 3@330; 2@350; 5@315
*
Did BORL WOD #3 in place of current WOD
Back Squat
7 @ 145#
5 @ 160#
2 @ 175#
1 @ 185#. (Brought %’s down by 5-10lbs)
WOD w/85# & step ups
17:10
Did some Core
Great job Steph & B, impressive!!
Mod wod
250 m row
155#
Step ups
16:57
Core stuff
Strength
Can’t remember all sets and weight but did 300# on the 95%
Wod Rx
12:45
Back Squats
Didn’t follow protocol
7 @ 125
5 @ 135
3 @ 145
WOD Rx
18:11
25 sit ups
attempted the 1 arm 1 leg plank and fell over…
25 back extensions
Nick getting ready to Stick a big lift. Looking good. 7x7s CFJ goal is to keep moving and never stop. Expect some non-stop action today without any breaks. Time to dig deep and keep moving!
Thank you Ali!!! I would love to be able to improve my running skills to just half of Stephanie’s then I could enjoy a WOD like this so much more!
BS
7@145
5@165
2@175
1@185
4@165
WOD as Rx’d = 12:03
I forgot my last set of 4 @ 160.. Oops!
B if I could run like Adam I would be in heaven!!
This is crazy, but I had forgot just how hard CrossFit is for basically a new person coming back. Humbled
Back Squat = 7@135 – 5@185 – 3@225 – 2@275 – 5@225
WOD = 14:59 RXd Met my goal of never stopping/non-stop movement and cleans unbroken TnG
Core Development Complete with ab-mat sit-ups butterfly military style also added in 200m waiter/OH walks w 2x25lbs DBs for shoulder stabilization development in OH position.
Smoked now. May need a rest day tomorrow 🙂
Back squat: started at lower percentages then moved up
7@135#, 5@165#, 2@185#, 1@195#, 4@175#
WOD Rx 22:03
Back squat
7@120
5@135
3@145
2@150
4@135
Wod rxd
12 mins even
Core development
Welcome back okie!!! Happy to see your post, we have missed you!! 🙂
Back squat
105-125-165-185-135
WOD 85#
14:01
Back Squat
7@205
5@ 225
2@ 245
1@ 260
4@ 225
WOD: With 135# Power Cleans: 17:50
Core Development
Back Squat
7@155
5@175
3@185
1@195
4@175
WOD rx
13:24
Core Development w/GHDs instead of sit-ups
Took it easy on strength and did the same rep/weight scheme as CoachDB…
Back Squat = 7@135 – 5@185 – 3@225 – 2@275 – 5@225
WOD as rx’d except 250m rows subbed for 200m runs
15:29
Core stuff: GHDs and Back Extensions
Back Squats
7@ 155
5@ 175
2@ 205
1@ 215
… running behind per usual
WOD Rx’d+
11:33
Great job, nooners! Nice race, Jim! 🙂
Back squats:
7 @ 225
5 @ 245
3 @ 280
1@ 305
4 @ 245
WOD as RX’d = 11:51
Strength
7 @ 225
5 @ 245
3 @ 275
1 @ 295
WOD w/ 135
14:47
CrossFit 405
Strength:
in 15 min, build up to heavy squat snatch
75
95
105
115
125
135 (PR)
In 15 min, build up to heavy squat clean & jerk
135
145
155
165 (PR)
175 (PR)
Failed @ 185 x2
WOD
Run 800, 25 dubs
Run 400, 50 dubs
Run 200, 75 dubs
Run 100, 100 dubs
17:54
BS
7@205
5@235
2@255
1@275
5@225
•
WOD as rx’d:
13:26
Back Squat
7@205
5@225
2@245
1@255
Wod RX’d
12:49
BS
7@205
5@235
3@255
2@275
5@225
—
WOD. w/ 135# power cleans
12:17
BS
7@275
5@305
2@385
2@425
5@275
•
WOD as RX+ 155#:
13:47
Back Squats
7@ 160
5@ 180
3@ 195
2@ 205
5@ 185
Wod rx+
10:50
Core Development
Back Squat
7@160
5@180
2@195
1@205
2@185
Wod rx
12:09
Back squat=went to heavy trying to keep up with Allie
WOD e 85#=went to heavy worst form o v
On cleans ever
Back Squat
135-155-160-170-155
Wod Rx + (saved my 1st Rx+ for DB’s return)
14:27
Some core dev
Back Squat with Melissa and Nicole!
WOD Rx+ – 14:23
Core Development
Back squat:
7@275
5@310
3@335
2@350
5@310
WOD rx+:
14:00
Core development
Coming off of a long break sucks
Back Squat
7@190
5@ 205
3@225
2@240
5@205
WOD: With 105 # Power Cleans: 17:45
Core Development
25 sit ups
2-30 sec 1 arm 1 leg plank
25 hip extensions
Back Squats
7@35
5@45
3@55
2@65
5@45
Wod 30# 15:45
Core 2 rds
25 sit ups
1 arm 1 leg plank each side
25 hip extensions
Back Squats
7@135
5@155
3@175
1@195
4@155
WOD rxd
13:13
Didn’t stop even once!
Back squats
7 @ 115#
5 @ 125#
3 @ 135#
1 @ 140#
WOD RX’d
12:42
Core development
Back squats
7 @ 135#
5 @ 155#
3 @ 165#
2 @ 175#
4 @ 155
WOD RX’d
11:24
Nonstop action! Love the yelling Okie! Welcome back!
Core 1 round (had to teach!)
25 unanchored sit-ups, 30 awkward left arm rt leg planks, 25 hip ext.
Fun hour!
Back squat:
7@225
5@275
2@345
1@375(don’t feel like I went low enough)
4@205
WOD 135#
13:25
Core development
Wod as rx’d 13:24
Back Squats
7 @ 75#
5 @ 85#
3 @ 105#
1 @ 125#
5 @ 85#
Wod w/70# 15:56
Core 1 rd
25 sit ups
1 arm 1 leg plank each side
25 hip extensions
BS
7@260
5@295
2@315
1@330
5@295
Wod+
18:07