Friday 151113
WOD Sprint Rounds (all out efforts)
3min AMRAP:
Row 300m to max Box Jumps30/24/20/18/12
Rest 2min
3min AMRAP:
Row 300m to max SDHP 115/80 95/65 75/55
Rest 2min
3min AMRAP:
Row 300m to max S2O 115/80 95/65 75/55
Rest 2min
3min AMRAP:
Row 300m to max Box Jumps30/24/20/18/12
Rest 2min
3min AMRAP:
Row 300m to max SDHP 115/80 95/65 75/55
Rest 2min
3min AMRAP:
Row 300m to max S2O 115/80 95/65 75/55
Score = Total reps from all AMRAPs
Post total reps to responses.
Garage WOD
5 rounds:
500m row
25 sit-ups
Strength: strict press
7@105; 5@125; 3@135; 1@145; 5@125
*
WODs as rx: 115#; 24″ box
Total reps: 147
–
BJ: 21/20- 41
SDHP: 26/22- 48
S2O: 30/32-58
Press up to 185 x 2
Wod
Sub pull-ups for box jumps
Pull-ups 33, 26
Sumo 115# 25, 24
P press 115# 41, 39
99 + 88 = 188 total reps
Fat thumbs
99+89=188
Strict press: did 5 sets of 5 @ 55#
WOD w/55#, 20″ box step-ups
Box: 28, 30
SDHP: 22, 22
S2O: 28, 30
Total reps: 160
TGIF!! 😀
Strict press
7@65
5@70
3@75
2@80
4@65
WOD w/ 65# and 24″ box
Box jumps= 35, 37
SDHP= 30, 33
Push press= 35, 37
Total= 207
Strict press: 7@75#, 5@85#, 2@90#, 1@95#, 5@85#
WOD 85#, 20″ box
Box jumps 20/18
SDHP 18/20
S2O 18/18
Total reps: 112
Oops WOD w/ 80#
Strict Press
7@75
5@85
3@95
2@100
5@85
Wod w/24″ box and 80# bar
Box Jumps- 33, 35
SDHP- 26, 27
S2O- 34, 37
Total= 192
CF Jenks, you better make sure you are getting ready for the Battle of Bedlam WOD! A lot of smack talk has started. Which group of CF Jenks members will have bragging rights for 1 year and predict the outcome of the game???
Strict press and bench press Hurt and cause PAIN. So, I skipped it and know I have a gigantic glaring weakness of motor work needed in all aspects ranging from lactate threshold, aerobic endurance and everything in between and above and below these time domains. So I did motor work prior to WOD.
6rds of:
3min max Distance Run
45sec rest
= 650m; 650m; 600m; 600m; 650m; 675m
Well so all that running made my knees a little tender and I also need to build some sort of upper and lower body muscular endurance and stamina so I adjusted the WOD to:
3rds of:
300m Row to max reps SDHP 95lbs
2min rest
300m Row to max reps Push press 95lbs
2min rest
Scores:
SDHP = 22; 23; 25
Push Press = 26; 28; 31
This CrossFit is Tough, real Tuff!! Not sure how much longer I can keep it up. You all are amazing.
Strict Press
7@100
5@115
3@125
1@135
5@115
Wod w/24″ box and 95# bar
Box Jumps- 33, 28
SDHP- 20, 16
S2O- 25,25
Total= 147
Strict Press
7 @ 115
5 @ 125
3 @ 145
2 @ 155
5 @ 135
Wod #115
Total = 144
Strength
7@75
5@85
2@90
1@95
Wod with 65#
Box jumps 35/38=73
SDHP 35/36=71
S2O 50/51=101
Total 245
Strict Press
7@75#, 5@85#, 2@90#, 1@95#, 5@85#
Wod Rx w/65#, 20″ box
159 total reps
Strict press
7 @75, 4 @ 80, 2 @ 85, 1@ 90, 5 @ 80.
WOD w 80# & 30″ box
146
Wod Rx 115/24
Box jump 32 -30
Sumo dead 35-28
S2oh 35-38
Total 196
Strict press
7@115
5@135
3@145
1@155
5@135
WOD w/ 115# and 30″ box
Box jumps= 25,22
SDHP= 23,21
Push press= 25,26
Total= 142
Strict press up to 1@100#
WOD 65#
166 reps
Box jumps= 31, 30
SDHP= 24, 20
Push press= 31, 30
Happy bday toby! Hope it was a good one.
Didn’t make it to Jenks today so did modified
version at home
Walked one mile on trail
Strict Press: 7 @ 45, 5 @ 50, 3 @ 60, 2 @ 65 (F could not lock out)
5 @ 50
Did a 300M run ea rd instead of row, used 50# for SDHP and S2O and
20″ step ups
Steps: 22, 24
SDHP: 18, 16
S2O: 15, 15
Total: 110
Did not like this one at all…I would rather row than run!
7 @ 155
5 @ 185
2 @ 205
1 @ 225
4 @ 185
Wod @ 115
Box jumps @ 30″ 24/20- 44
SDHP 40/35- 75
SOH 45/35-80
Total reps – 199
Strict Press
7@65
5@80
2@95
1@100
Wod w/24″ box and 80# bar (Did this in Bristow so subbed 300m runs for rows)
Box Jumps- 26, 27
SDHP- 23, 20
S2O- 30, 27
Total= 153
I’m right there with ya Linda, much rather Row than Run! 🙁
Strict Press
7 @ 80
5 @ 95
2 @ 95
1 @ 100
4 @ 80
WOD w/ 65#
BJ’s 24,20
SDHP 19,15
S2O 26,26
Total 130
Strict Press:
7@135
5@155
3@165
Failed 185
10@135
WOD:
RX 115/30″
BJ-27,20
SDHP-28,25
S2O-25,23
Total-147
Wod (115#, 24″) = 195 total reps
(BJ = 31, 31; SDHP = 34, 31; S2O = 30, 38;)
WOD (75#, 30″) = 200 total reps
(BJ = 27, 32; SDHP = 32, 35; S2O = 32, 42)
Grand Lake WOD
40 push-ups Carlos (10 Missy) and 2 min walk warm up
3 rds
1.1 mile run
20 push-ups Carlos (10 Missy)
20 air squats
1 min high plank hold
Plus additional 60 push-ups between rounds Carlos
20 push-ups and 500 meter walk cool down
Plus 20 push-ups at the end Carlos (10 Missy)
Total WOD
3.8 miles
200 push-ups Carlos (50 Missy)
60 air squats
3-1 min high plank hold
58 min