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.
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)
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!
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!!
BS up to 275#
•
WOD as rx’d+:
9:18-4:00
5:18
Back Squats
6@155; 4@165; 2@175; 1@185; skipped the max reps
WOD as Rx’d = 7:43 – 4 = 3:43
Great job Shannon!!!
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 . . . .
Strict Press
5@135
3@140
2@150
2@155
3@135
WOD as Rx’d=7:20-4=3:20
(0:43, 4:30, 7:20)
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! 🙂
Back Squats
6@ 175
4@ 185
2@ 195
1@ 205
7@ 175
Wod rx+
7:43- 4:00= 3:43
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.
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!
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
WOD. RX +
8:48 – 4:00
4:48
Strength
6@105
4@115
2@120
2@130
Ran out of time for max reps..
Wod w/85#
8:09
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.
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!!!!
WOD as rx’d
8:10-4:00
4:10
Back squat up to 385
WOD RX+
10:31 – 4:00 = 6:31
back squat
6@130
4@140
2@150
1@155
3@130
wod rxd 9:39-4= 5:39
Back squat:
6@215 / 4@235 / 2@245 / 1@265 / 7@215
WOD as Rx: 8:46-4=4:46
Strength
6 @ 245
4 @ 265
2 @ 285
1 @ 305
5 @ 255
WOD rx+
:48
2:04
:48
3:40, all unbroken
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
6 @ 245
4 @ 265
2 @ 285
2 @ 305
Wod rx+ : 7:56 – 4:00= 3:56
Wod rx
9:03-4
5:03
Got caught running around for a pull up location. Should have just ran to open spot..
Wod
7:45-4=3:45
Used 165#, reg pull-ups
Strength BS up to 285#
WOD Rx
7:51 – 4:00 = 3:51
10:04-4:00=6:04
Rx with butterfly pull-ups, almost all unbroken
Back Squat
6@295
4@310
2@330
1@350
6@300
WOD
Rx+
Rd 1=:45
Rd 2=1:59
Rd 3=:48
7:32-4:00=3:32
Strength- BS up to 235
WOD @#105- 8:53- 4:53