Monday 160215
“Founding Father” by DB
5 RFT:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
15 Ab-Mat Sit-Ups Unanchored
15 Air Squats
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Monday 160215
“Founding Father” by DB
5 RFT:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
15 Ab-Mat Sit-Ups Unanchored
15 Air Squats
Post time to responses.
Nice tights Diddy! You remind me of Batman…I mean if Batman wasn’t near as rich or tough or cool and had best friend that was still in high school psshhh
Tempo bench with 85#
WOD as rxd: 13:06
Fun morning, Okie!
Tempo bench #185
10:01 with ski jumps
Strength: Tempo Bench x 6 @75-80% E2:30MOM
Tempo 5@135
Speed 5@135
Tempo 5@145
Speed 5@145
Tempo 5@165
Speed 4@185
WOD: 19:45 w/90 singles
Bench with 65#
WOD = 20:44
scaled pull-ups to 7 per round
everything else as written
Fun 5 am class today!
Bench @ 185#
Wod- 16:03
Bench
5 @ 185# Tempo
5 @ 185# Speed
5 @ 185# Tempo (failed 5th rep)
5 @ 185# Speed
5 @ 185# Tempo (failed 5th rep)
5 @ 185# Tempo
WOD
14:36
Bench
5 @ 185# Tempo
5 @ 185# Speed
5 @ 185# Tempo (failed 4th rep)
5 @ 185# Speed
5 @ 185# Tempo (failed 4th rep)
5 @ 185# Tempo
Wod
17:30
Bench @ 145#:
all rounds completed
•
WOD as rx’d:
9:59
Bench
5 @ 215# Tempo
5 @ 215# Speed
5 @ 215# Tempo
5 @ 215# Speed
4 @ 215# Tempo
5 @ 215# Speed
WOD
As Rx’d
Time: 12:48
Bench Press
5 @ 105# Tempo
5 @ 105# Speed
5 @ 105# Tempo
5 @ 105# Speed
5 @ 105# Tempo
5 @ 105# Speed
Wod as rx’d
9:55
Bench Press
5 @ 105# Tempo
5 @ 105# Speed
5 @ 105# Tempo
5 @ 105# Speed
5 @ 105# Tempo
5 @ 105# Speed
Wod as rx’d
14:15
Bench Press
Tempos @ 155
Speed @ 185
Incline DB Bench 3×10@50
Superset w/ 3×5 strict pull ups
WOD
10,9,8,7,6,5,4,3,2,1
Goblet squats – KB swings – push ups
7:14
Bench tempos all at 95# (80%)
WOD (5 PU and 10 on knees)
19:15
Arms are jello
Tempo & Speed 185# (sand bag)
WOD Rx= 12:10 (1-4rds unbroken)
Nice race Dominic I couldn’t stay with you!
Garage workout with kiddos on this beautiful day!
WOD w/ski jumps as I don’t have a rope at home
10:39
Then did 50 wall balls untimed
Bench 185,165
wod: hit time cap in 5th rd
good noon class!
Bench tempo & speed sets all w 100# (75%)
Wod rxd 16:46
So speedy Shannon, jeeze Louise! Especially after Saturday’s competition, get it!
P Diddy is getting it. P Diddy today is your WOD to own. Go attack you bodyweight ninja!
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Check out the main site’s new webpage https://www.crossfit.com
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Bench Tempo and Speed = 175lbs
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WOD RXd = 11:55
-Starting to feel a little better. 1st two rounds all unbroken, rounds 3-4-5 had to do 10 and 5 on pull-ups and push-ups.
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PS: Great JOB to all classes today. Way to concentrate on form/technique and then speed in today’s WOD as we honor our Founding Fathers and our Foundational CrossFit Moves!
Bench Tempo 75#
WOD with 10 strict push ups and 5 on knees
17:28
Bench Press Strength
3 sets @ 95#
3 sets @ 105#
WOD as rx’d = 14:55
Bench – tempo/speed
165#
—
Wod. Rx’d.
14:26
Bench: 6×5 @ 185
WOD:
11:47
Strength
Tempo w/65#
Speed w/75#
Wod w/Thriples
19:39
Bench Tempo & Speed (6 sets of 5): 225, 225, 205, 205, 205, 205;
WOD as Rx’d = 12:12
Bench at 135
WOD
30 dubs in 1st rnd, 15 2-5
4 rounds 6 pull-ups at cap
Bench:
Tempo – 135
Fast – 155
Tempo – 145
Fast – 165
Tempo – 145
Fast – 165
WOD: RX – 18:21
Bench: all reps @ 175#
WOD: at 19:58 I either was at 4 rounds or 5 rounds. I think I was at 4 rounds, so I did another and finished at like 25:56 or something super slow. Pretty sure I just sucked it up. BAH.
Strength @ 85#
WOD rxd
16:12
Bench all sets @ 115#
Mod WOD (push-ups are not my forte)
30 DU
5 PU
10 squats
3 PU
5 squats
4 rounds in 17 min
Bench Press
5 @ 125# Tempo
5 @ 125# Speed
5 @ 125# Tempo
5 @ 135# Speed
5 @ 125# Tempo
5 @ 145# Speed
WOD
Substitute 30 DU for 60 Singles and Pull-ups for ring rows
5 rounds 17:52
Coach DB thank you for the help with the pull-ups!!! Semper Fi!!!
BP
5 tempo@205-205-185(4)
5 speed@205-205-185(7)
wod
17:58
2/16/15
150. DU
5 RFT
3 strict PU
15 PU
15 SU
15 AS
Untimed