Saturday 160507
With a Continously Running Clock For Total Reps/Calories:
00:00 – 01:00 Row for Calories
01:00 – 02:00 Rest
02:00 – 3:00 Sqt Cleans 135/95 55+ 95/65
03:00 – 04:00 Rest
04:00 – 05:00 Burpee Pull-ups (can pull w/jump)
05:00 – 06:00 Rest
06:00 – 07:00 WallBalls 20/14 10/9′ 55+ 20/10 9′
07:00 – 10:00 Rest
For Total Rounds:
10:00 – 18:00
15 Calorie Row
5 Squat Cleans 135/95 55+ 95/65
5 Burpee Pull-ups
10 WallBalls 20/14 10/9′ 55+ 20/10 9′
Post rounds and reps to responses.
Strength: Front squat
7@225; 5@245; 4@255; 2@265; 4@255
*
WOD as rxd
1 min cal row: 36
1 min squat cleans (135): 13
1 min burpee pull-ups: 8
1 min wall balls: 30
*
8 min AMRAP: 2 rounds + 2 burpee pull-ups
Front Squats
7@185-5@205-4@215-2@225-4@215
*
1 min of each
Row – 32
Squat Cleans – 11
Burpee Pull Ups – 14
Wall Balls – 32
TOTAL – 89
WOD – 2 rds + 3 squat cleans
forgot total: 87
Front squats
7@135
5@144
4@155
2@170
4@155
Row-22
Squat clean-9
Burpee pu-10
Wb-26
Amrap rxd
2 rounds + 4 Sq cleans
King William District CrossFit San Antonio Texas
For Time:
1 mile run
40 deadlifts@250#
Time: 7:41
Front squat
7@245
5@275
4@295
2@325
4@295
Wod Rx
Wod 1
40 cal
11 squat clean
10 burpee PU
31 wallball
92 total
Wod 2
2 rounds + 1 burp PU
Front squats
2@175
4@165
WOD as rx’d
18 calories
9 squat cleans
12 burpee pull ups
23 wallballs
Then 2 rounds + 2 calories
1st WOD Rx —
31 cals
9 squat cleans
11 Burpee pull-ups
23 wall-balls
2nd WOD Rx — 2 rounds and 5 cals
Strength: Front Squat
7@135
5@155
4@165
2@185
4@185
WOD as Rx’d:
Row: 27 cals
Squat Cleans: 4
Burpee PU’s: 8
Wallballs: 13
AMRAP: 1 rd + 5 Squat Cleans
Front squat:
7@185
5@195
4@205
2@215
4@205
WOD 1 RX:
28 cals row
5 PC
10 BPU
20 WB
WOD 2 RX: 2 rds + 5 cal row
All classes rocked today! Thanks for pushing hard yet smart.
1 hour mountain bike ride at Turkey Mountain
Teams of 2:
75 calorie row
75 burpees over the bar
75 power cleans (115#)
75 toes to bar
75 push jerks (115#)
75 burpees over the bar
75 calorie row
34:18
Wod Rx
Wod 1
37 cal
3 power clean (loaded weight on the bar)
13 burpee PU
45 wallball (no squat)
Wod 2 w/ power cleans and no squat on the WB
3 rounds