Monday 160418
5 Sprint Rounds w/ Decreasing Rest Times
Looking for sub 2:30min rds – adjust/scale
3 Burpee Pull-ups RX+ 3 MUs (bar or ring)
6 Hang Power Cleans 135/95 RX+ 185/125 55+ 105/70
9 Box Jumps/StepUps 24/20″ RX+ 30/24
12 Wallballs 20/14lbs 10/9′ RX+ 11/10′ 55+ 20/10 9′
After 1st round rest 2min
After 2nd round rest 1:30min
After 3rd round rest 1min
After 4th round rest 30sec
**Score is total time to complete minus 5min
“Finisher”
Rest Exactly 2min after WOD completion then Athletes Choice:
Max Unbroken Hang Power Cleans at WOD weight or Max Muscle-ups unbroken
Post total time minus 5 minutes and results for “finisher” to responses.
Hang power cleans to # 205
6am Steph: 13:02-5:00=8:02 with burpee pull ups
Dupler: 11:29-5:00=6:29 with bar muscle ups
HPC
85-95-105-115-125
Mod WOD rx’d weight
Total 13:13-5:00= 8:13
Finisher- 11
Strength
Up to 225# / 245#(f)
—
Wod. Rx’d with Ring MU’s
12:12 – 5:00 = 7:12
—
Finisher
12 HPC @ 135#
—
—
Smh
Hang Power Cleans:
3-2-1-1-1 @ 75-85-95-105-115
WOD w/75#, 20″ box step-ups
1. 1:43
2. 1:47
3. 1:58
4. 2:32
5. 2:38
Total: 15:38 – 5:00 = 10:38
Finisher w/75# = 15 HPC
Strength
Up to 225# / 245#(f)
—
Wod. Rx+ with Ring MU’s
13:40 – 5:00 = 8:40
—
Finisher
3 MU (failed the 4th)
World: “Brian, why do you pay so much for CrossFit?”
Me: “So I can appreciate all of Dupler’s comments”
Hang Power Clean
135-145-165(failed)
WOD as Rx’d
11:29-5= 6:29
Finisher:
1 Ring MU
HPC
@ 95-105-115-125-135
WOD as Rx’d = 10:58-5 = 5:58
Finisher = 21 HPC @ 95#
Strength: Hang Power Cleans
3@135
2@165
1@165
1@165
1@185 (PR: Maxed around 135 on 1/30)
WOD: Rx’d with Bar Muscle Ups and Box Jumps
18:50-5:00=13:50
Finisher: Max Bar MU’s
6 MU’s + 1 really sloppy MU
Hang power clean
125-135-145-155-165(failed)
Wod rx+ w/ bar muscle ups but w/ 105# for the cleans
15:04-5= 10:04
Hang Power Clean = 255#;
WOD w/BMUs, 185#, 11′ WBs: 12:12 Gross, 7:12 Net;
Finisher = 8 HPCs
HPC 185#
Wod rx’d with burpee pull ups.
12:20-5:00=7:20
Strength: hang power clean-
3@225; 2@245@1@255; 1@265;1@275
*
WOD as rxd (135#, step ups)
1st- 1:21; 2nd- 1:09; 3rd- 1:20; 4th- 1:29; 5th- 1:36
Total time: 12:05-5= 7:05
*
Finisher w/135#: 21 reps
Strength: up to 225# (a.k.a. “Dupler + 20”, ties PC PR), failed 245# x 2
WOD as Rx’d w/ 11′ wallballs (except for a couple that were a little short)
1:22
4:51
7:56
10:40
13:27
– 5:00 rest = 8:27
Finisher: 2 bar MU’s (stringing those together is an uneasy task for people with long, slender greyhound bodies)
I don’t say nice things about the cult leader often but I give credit where credit is due! Some of you might have missed Diddy and Nick’s hurtful and I felt, unprovoked comments about yours truly. However before I could even comprehend how offended I might be because of those comments, Elton Breck Berry (my protector really) erased their slander!
Thank you Breck! Feelings Matter!!
Blocker,
I have found your “Dupler + 20” comment possibly offensive. I have made the comment Nazi’s aware of my possible hurt feelings! You’ve been warned sir fyi
3@135, 2@205,1@225,1@225,1@225
Rx
1-1:20/2-1:25/3-2:00/4-2:20/5-2:27
14:25-5:00=9:25
9@135#
Hang Power Clean
3@185#
2@205#
1@225#
1@245#
1@255#
WOD
With Ring MU’s and everything else Rx’d
Round 1- 1:15
Round 2- 1:13
Round 3- 1:12
Round 4- 1:10
Round 5- 1:10
Total time = 11:00-5:00 = 6:00
“Finisher”
Max set Ring MU’s = 12
Hang power clean
95-105-115-125-135-145(failed twice)
Wod as rxd
11:39-5:00=6:39
Finisher max hpc’s @ 95#
16 reps
HPC
124-135-145-155-165 (PR)
WOD Rx’d
7:47
Forgot about finisher… attempted 4 min later for a whopping 6.
HPC
#225 #230 (f)
WOD w/RMU #135 cleans 24″BJ #30 WB
13:18
Finisher
10 reps HPC
25 GHD
Strength
75(3) 85(2) 95(1) 100(1) PR 105(f)
Wod w/75
7:38
Finisher 10
HPC
3@185-2@225-1@245-1@265(f)-1@265
WOD RX +
1:25-4:52(1:27)-8:17(1:55)-11:32(2:15)-14:30(2:28) – 5:00 =9:30
MU and wall balls unbroken.
2:00 rest
Max Bar MU – 8 (PR)
2:00 rest
Max Cleans – 11
13:18-5:00
8:18
Strength – 205#, failed 215#
WOD rx’d – 11:59-5 = 6:59
10 cleans
Strength HPC
185-255-285-305 (5# PR)
WOD RX+ (Bar MU) / Step-ups (bum ankle)
13:41 – 5:00 = 8:41
Bar MU unbroken, proud of that
Finisher:
6 cleans
Hang Power Cleans:
3-2-1-1-1 @ 105,115,125,135,145 PR
WOD as rxd: BPU to 7 1/2′ rack/step ups
1. 1:17
2. 1:12
3. 1:16
4. 1:15
5. 1:18
Total: 11:18– 5:00 = 6:18
Finisher: 18 HPC
Fun sprint!!! Great job B! So fast!
Strength HPC
3@155#
2@175#
1@185#
1@195#
1@205#(was not pretty)
WOD Rx
12:44 – 5:00 = 7:44
Strength hpc
3@ 115
2@125
1@135
1@140
1@145 (failed x2)
Wod as rxd
11:54 – 5= 6:54
Finisher max hpc @95#: 16 reps
1/2 mile run
Hang Power Clean
3@135
2@145
1@155
1@165
1@175 (pr)
WOD w/ ring muscle ups, everything else rx’d except for the little mixup where I ended up only taking 1:00 rest break instead of 1:30.
11:49 – 4:30 = 7:19
Dang it I did that too so mine was actually 7:24.
Strength up to 205#, Failed @ 210#
WOD: burpee bar Muscle ups /135# HPC /step ups/WB’s
16:05 – 5:00 – 11:05
HPC up to 235
wod w/ BMU, 165, 30”BJ, 11’WB
17:35
HPC
Up to #215 , Failed 225#
WOD w/BMU #135 cleans 24″BJ #25WB
14:16 – 5:00 = 9:16
Finisher
11 reps HPC
25 GHD
Round Two
Strength: Hang Power Cleans
3@135
2@165
0@185 (PR weight)
1@175
1@175
WOD: Rx’d with Bar Muscle Ups and Step Ups
18:17-5:00=13:17
HPC
195#
WOD RXD
14:49-5:00=9:49
5 ring muscle ups
Strength HPC
3- 155
2-155
1-175
1-195
1-205 (f) so close but no cigar as Nicole would say..
Wod rx w/ bar muscle ups
13:42 – 5
8:42
Bar muscle ups unbroken
1@255#
Wod w ring mu 185# rx’d bj and wall balls:
14:39-5=9:39
Finisher 2 mu
Worked out at Crossfit koda!
Light basketball for some extra cardio this evening
HPC up to 130#
Wod w/95# & step-ups 10:56
LOTS of resting during wallballs
Finisher: 7