Tuesday 151222
“No Limits” by DB
With a Continuously Running Clock
0:00-2:00 – Hang Power Clean 95/65 RX+ 115/80 55+ 75/55
2:00-3:00 – REST
3:00-5:00 – Hand Release Push-Ups or HSPU
5:00-6:00 – REST
6:00-8:00 – Pull-Ups or C2B Pull-Ups or MUs
8:00-9:00 – REST
9:00-11:00 – Box Jumps 24/20″ or 30/24″
11:00-12:00 – REST
12:00-13:00 Hang Power Clean 95/65 RX+ 115/80 55+ 75/55
13:00-14:00 – REST
14:00-15:00 – Hand Release Push-Ups HSPU
15:00-16:00 – REST
16:00-17:00 – Pull-Ups or C2B or MUs
17:00-18:00 – REST
18:00-19:00 – Box Jumps 24/20″ or 30/24″
Post results to responses.
Christmas Hours:
Thursday, December 24th–5:00am, 6:00am, 9:30am & 12:00pm
Friday, December 25th-Closed
Saturday, December 26th–9:00am & 10:00am
New Years Hours:
Thursday, December 31st–5:00am, 6:00am, 9:30am & 12:00pm
Friday, January 1st–10:00am
Saturday, January 2nd–8:00am, 9:00am & 10:00am
Bench
10@ 80
7 @ 95
4 @ 110
5 @ 120
3 @ 120
HPC w/ 65# – 40, 21
HRPU – 31, 15
Pull-ups – 27, 13
BJ’s with step downs – 34, 22
Total reps = 200
Bench: 10@145; 8@175; 4@205; 2@225; 2@225
*
HPC w/ 115# – 56, 28
HRPU –40, 30
Pull-ups – 25, 17
Step ups with step downs – 30, 23
Total reps = 249
Bench Press
10 @ 135#
8 @ 155#
6 @ 180#
4 @ 205#
3 @ 205#
WOD: w/ 75# & 24″ box
Round 1
42 hang power clean
22 strict press
12 c2b pullups
35 box jumps
Rd 2
25 HPC
15 strict press
6 c2b
24 box jumps
181 total reps
Total reps w/95#
254
Bench:
10 @ 60
8 @ 70
6 @ 80
5 @ 85
4 @ 85
WOD w/65# & 20″ Step ups
Rd 1
33 HPC
27 HRPU
19 PLU
41 BX
Rd 2
23 HPC
17 HRPU
14 PLU
23 BX
Total reps: 197
Fin 1 @ 275
Wod w 95#/ hspu/ bar mu : 199
Thanks for the chase breck. my math beat you, calculator math you win. Ha! Everyone have a safe and happy holiday. Eat drink & repeat.
Bench Press
80-95-110-5@120-3@120
WOD as rx’d
HPC w/ 80# = 45 + 26 = 71
HRPU = 35 + 21 = 56
PL/U = 35 + 22 = 57
Box Jumps (20″) = 48 + 32 = 80
Total reps = 264
Strength
Up to 165×3
WOD rx+ w/ PP
41
27
31
44
20
15
15
24
Total = 217
Bench Press
10@225
8@245
4@275
2@305
1@305
WOD w/ 115#, pull ups, hand release push ups, 24″ box=215
CF Frisco
15 min of handstands and L-hangs
Working on getting a total of 3 min for each movement
WOD 8 min AMRAP
Increase by 2 reps each round
2 C&J @75#
2TTB
12 rounds 72 total reps
Bench press
10@75
8@90
6@100
3@115
3@115
Total: 185
65#, hspu w 1 mat, C2B, 24″ box
Strength
10-65
8- 80
5- 95
3- 110
3- 110
WOD
Hpc 65# 52/27
Hspu 2 mats 17/10
Pu 20/15
Bj 31/23
Total 195
Bench
10@95#
8@110#
4@125#
2@140#
1@140#
WOD rx’d
205 reps
I felt much better about my results before I saw how many reps everybody else has been getting 🙂 Holy crap you all are rockin’ it!
Bench Press
10@135
8@205
6@225
3@255
4@255
Wod w/ 95/HRPU/MU
50-27
40-23
11-9
30-22
Total reps: 212
Bench
3@120 (x2)
WOD (mostly) Rx’d
HSPU 1st round (1 ab mat) and HRPU 2nd round
136/90
Total: 226
bench to 175# x 2 then x 1
WOD 95# and muscle ups
total reps 177
strength:
worked on competition workout
•
WOD as rx’d + but with 24″ box:
hang cleans: 35, 15
HSPU: 35, 20
MU: 13, 9
BJ: 52, 28
HPC @ 65 = 53 + 25
HSPU with 1 ab mat = 22 + 18
Bar MU = 7 + 4
Box jumps @ 20″ = 56 + 37
= 222
Bench
225# 3
225# 2
WOD
95#
Hand release PU
CtB
24″ box
TTL reps 220
strength:
worked on competition workout
•
WOD as rx’d + but with 24″ box:
hang cleans: 42 – 24
HSPU: 32 – 21
MU: 8 – 5
BJ: 42 – 23
Total = 197
Strength
10@55
8@65
6@80
2@90
2@90
Wod w/55#
HPC 38+23
HRPU 42+26
PU 22+14
BJ 36+23
Total Reps 224
Bench Press
10@135
8@165
6@195
3@215
2@215
WOD
Hpc 95#: 40-18
HRPU: 29-19
CTB: 17-11
BJ: 30-21
185 reps
Bench up to 110 x 1 twice
HPC w 65: 35 and 18
HRPU 32 and 20
PU reg 20 and 14
Box Steps 44 and 28
Total 211
Max got his early Christmas gift…no kids showed for the CF kids class!
Fun working out with all the great 4:30 people!
Bench w/ Nikki and Mark:
10@75
7@90
4@105
1@115 – out of time. Thanks Breck for the tips!
WOD
HPC w/ 65# – 54, 33
HSPU – 19, 12
C2B – 21, 15
20″ box – 45, 28
Total – 227
Id also like to give OKDB a shoutout for enlightening me on how to properly use our barbell clips #oooopsiedaisy
Push press
8@105
6@115
4@125
3@135 (x2)
WOD
Hpc 65# 42/20
PU 10/5
PLU w green band 10/6
20″ box step ups 25/12
Bench press
8@95
6@100
4@115
3@130
3@130
WOD rx’d with muscle ups and strict HSPU
Hang cleans: 46-23
HSPU: 32-20
MU’s: 9-6
Box jumps: 63-42
Total: 241
Bench
285# x 1
300# x 1 pr
Thanks Max!
Wod
115# 46,23
Hspu 26, 17
Pull-ups 39, 23
Box jump / step ups 24″ 36, 21
= 231
Good mix
HPC (95#): 58 | 31
HRPU : 37 | 21
PL/U: 35 |21
BJ (24″): 45 | 30
Bench Press
10@175
8@205
6@225
2@255
1@255
WOD
With 155#, HSPU’s, MU’s & 24″ Box
HPC: 50/24=74
HSPU’s:25/15=40
MU’s: 10/5=15
BJ’s: 49/30=79
Total reps=208
bench
10 -205
8 -225
6 -255
4 -275
5 -295
WOD @ 115/HSPU/CTB/24#
Cleans 48/27
HSPU 20/15
CTB 20/15
BoxJump 30/20
Total: 195
Bench:
ME @ 90% -8 reps @ 135
ME @90%- 6 reps @ 135
WOD:
Cleans #65 (68/49)
HSPU (30/15)
C2B (20/14)
BJ (38/26)
TOTAL REPS- 260
Rx’d except hspu.
179