January 26, 2016

Tuesday 160126

“Super Spicy Sprints” by DB

1 RFT: (AFAP)

7 Front Squats 135/95 RX+ 165/115 55+ 115/75

11 Pull-Ups RX+ C2B Pull-Ups

7 Over bar Burpees

Rest 2min

2 RFT: (AFAP)

7 Front Squats 135/95 RX+ 165/115 55+ 115/75

11 Pull-Ups RX+ C2B Pull-Ups

7 Over bar Burpees

Rest 2min

1 RFT: (AFAP)

7 Front Squats 135/95 RX+ 165/115 55+ 115/75

11 Pull-Ups RX+ C2B Pull-Ups

7 Over bar Burpees

Post time for each WOD and total time minus 4 minutes.

Brice (Box jump)

29 thoughts on “January 26, 2016”

  1. Strength: Back squat
    6@275; 4@295; 2@315; 2@330; 12@275
    *
    WOD – 165# front squat; reg pull-ups
    Rd 1- 1 min
    Rd 2- 3 min
    Rd 3- 1:08 min
    (Total time 9:08 – 4min rest = 5:08)

  2. Did 6 BS, then worked on jumping MUs. Trying to stick that catch!
    WOD:
    1 Rd: :47
    2 Rd: 1:46
    3 Rd: :45
    Total 3:18
    Fun sprint morning!!!
    Stephanie your butterfly is taking wing!

  3. BS
    Started at 75% and went up
    6 @ 155
    4 @ 165
    2 @ 175
    1 @ 185
    No max.
    WOD rx’d
    Rd 1- :59
    Rd 2- 3:03
    Rd 3- :54
    Total 4:56, I wanna be Shannon when I grow up! Nice good 5am!!

  4. Back Squats

    6@265
    4@285
    2@305
    2@315
    10@265

    WOD as Rx’d=7:54-4=3:54
    (0:40, 2:20, 0:54)
    Thought there was only 1 Round in the second set until Breck was nice enough to point out that I still had another round to go–never really recovered from that . . . .

  5. Back Squats
    6@155
    4@165
    2@175
    2@195
    10@155

    WOD w/ 95# & C2B (C2B were broken in 3 sets in 2nd & 3rd Rnds)
    10:00-4= 6:00
    (1:14, 3:06, 1:40)

    Nice work on those Back Squat PR’s, Tara! 🙂

  6. Back squats: started at 75%, feeling weak lately.
    6@155, 4@165, 2@175, 1@185, 6@155
    WOD w/ 85#
    1:39, 8:20, 12:25 -4:00 = 8:25
    I hate sprint WODs. My body can’t sprint.

  7. Great Work so far CF Jenks. I love to see all the valiant efforts. Yes I know sprint WODs are not for everyone, this is exactly why we work them. Keep hitting those Max reps sets as next month we will be doing 20 rep maxes.

    Back Squats = 265 for 6, 305 for 4, 325 for 2, 355 fail just barely saw stars and all and had to back dump. Normally I front dump. Krazy
    265 for Max reps = 7

    1 RFT RX+ = 53sec

    2 RFT RX+ = 3:21
    fell apart after 1st round, as soon as I finished burpees went right to bar and was crushed by squat clean, then had to do 4 FS then 3 FS. Krazy again at this load.

    1 RFT RX+ = 1:00 even

    Total Time 9:14 – 4min = 5:14

    200m 45lb plate overhead carry
    400m 55lb KB farmers carry
    20 Non False grip Muscle-up progressions.

    Today was one of those days where I Did not feel like training, but afterward feel so much better and glad I did it. Once again Krazy!

  8. Crossfit remedy
    50 wb 14#
    50 ab mat
    50 wb
    50 t2b
    1000m row
    50 wb
    50 ab mat
    50 wb
    50 t2b (Switched to knee to elbow at rep 25)
    38:42

  9. Squat
    6@255-4@275-2@290-2@305-8@255

    WOD rx+
    1:00
    6:36
    10:11
    – 6:11
    *
    First 2 sets c2b unbroken, second 2 7-4
    3rd set of FS 4-3, others unbroken.

  10. Back Squats:
    6 @ 75
    4 @ 85
    2 @ 105
    2 @ 110
    8 @ 75

    WOD W/50# Front squats, jumping pull ups (did 22 PU’s first 2 rds & only 11 last 2)

    13:46 – 4 = 9:46

    The worst part was that squatting warm up.
    I just could not stay down the entire time.
    My legs were on fire!!!!

  11. Carlos Valencia

    Back squat

    6@205;4@215;2@230;1@255;3@205

    WOD substitute Pull Ups for Ring Rows
    wt:115 lbs

    10:43-4:00= 6:43

    Core Development:

    1 min High Plank
    1 min R Hand High Plank
    1 min L Hand High Plank
    1 min Low Plank

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