Tuesday 160705
“The FireCracker 400“ by DB
1 Sprint RFT:
10 Power Cleans 95/65 RX+ 115/80 MRX 75/55
10 Pull-Ups RX+ 10 C2B
10 HSPU MRX 4″ Rise
10 Thrusters 95/65 RX+ 115/80 MRX 75/55
40 Double-unders
Rest 3min
4 RFT:
10 Power Cleans 95/65 RX+ 115/80 MRX 75/55
10 Pull-Ups RX+ 10 C2B
10 HSPU MRX 4″ Rise
10 Thrusters 95/65 RX+ 115/80 MRX 75/55
40 Double-unders
**Two Scores = Sprint score and 4rd score**
Post scores to responses.
Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!
Strength
55-65-75-85-90
Extreme MOD WOD
Sprint rd w/ 55#, Push Press, 30 Dubs 3:00
1st rd did 7’s & 30 ski jumps
Rds 2,3 & 4 scaled to 5 of everything, 30 ski jumps
18:25
Mod wod
95#
Subbed 20 walking lunges for dubs
Sprint round 2:11
Total time 21:??
Strength: 35-45-55-65-75
Heavily Modified WOD:
10 Power Cleans 55#
5 pull ups
5 push ups
10 Front Squats 55#
40 Double Unders
Sprint round = 3:27
Total time= 27:52 – 3 min rest = 24:52
This one about killed me!
Scaled: 55 lbs, 5 pull ups, modified hspu
Sprint round: 3:42
Sprint round + 3 rounds total 26:33
160 double unders for time w/penalty
Power Clean to Thruster to Hang Squat Clean
95#-105#-115#-125#-135#
WOD as rx’d
1 Sprint RFT- 1:53
Rest 3 min
4 RFT- 10:22
Total time w/rest- 15:15
Odd Object Training
Complex up to 125#
Mod WOD w/55#
10 PC
5 C2B/ 10 HRPU (post rip)
5 HSPU w/ab mat
10 thrusters
100m sprint/row (after sprint round)
Sprint round: 1:55 (run)
4 rounds completed at 20:56
1 more completed at 24:47 (self-imposed punishment)
Cluster
85-95-105-115-125
–
Wod as rxd
Sprint round: 2:13
4RFT: 24:33
24:33-3= 21:33
Humbling sweat fest
PC-Thruster-HPC
185-215-245-265
WOD Rx
Sprint Round 1:49 then totally died
2 rounds + 10 HSPU @ 22:00 and called it done
holy cow…this kicked my butt (the previous 3 days of not eating healthy didn’t help 🙂 )
Cluster:
Worked up to 155# which is about 87% of my 1RM Thruster
WOD:
Mods:
-85# PC & Thrusters
-HSPU using 3 abmats (I’m a super rookie at these)
Sprint Round: 3:20
Hit time cap: 2rds + 10PC + 10Plu’s + 10HSPU + 10 Thrusters
Holy Moly! This one was a toughie!
Cluster up to 125
WOD w/ 65lbs and a few mod’s due to a shoulder sitch:
10 PC
5 Strict PU
10 Push-press
10 thrusters
40 dubs
Sprint Round= 2:02
4 Rounder= 21:28 w/ rest
Complex @ 175#
•
WOD as rx’d: 22:40 (sprint round: 1:56)
Strength up to 85#
Lawd knows I love you DB…
55#, Box PU’s, Mogul jumps
1st: 3:38
2nd: 3 rds +6 cleans
Strength complex
105-115-120-125-130
WOD with 55# and 2 ab mats
Sprint round: 2:56
4 rounds:
Rope broke in 1st round spent a good bit of time trying to find another
Dropped to 5 thrusters to make up time
3 rounds + 10pu
Just couldn’t get my firecracker going.
Complex
Up to 135
WOD rx’d w/strict HSPU’s
Sprint round=1:48
4rds
20:08-3:00=17:08
WOD Rx* w/ ski jumps
1st = Sprint round @ 2:33
2nd = 3 rounds at time cap.
Complex:
95, 125, 155, 155, 175(f)
Sprint round as Rx’d: 3:51
Reduced HSPU’s to 5 strict each round:
3 rds + 1 HSPU
Complex: used 75# for each rd, pain-free
WOD MRx’d w/ push-ups after the sprint rd
Sprint round: 4:13 (jog round I supposed)
Completed 2 rds after and called it macaroni.
Complex
Up to 205#
—
WOD rx’d w/strict HSPU’s
Sprint round:
1:55
—
4 rnd WOD:
3 rounds + 10 HSPU’s
Great job Mitchell and anybody else that finished this!
Snuck in late, only got in 2 for the strength
95-105
WOD w 65#, regular PLU, HSPU to abmat
Rd 1 5 min
2 more rounds in 10 min
Dub practice at home
Tip of the day…”by DB” will hurt extra
Complex
135,140,145,155,160
WOD
Sprint round 3:36
Capped with 2 of the 4 rounds
PC-T-HSC
1@125-155-175-195-215
wod
2:07
Through 4 rds + 1 PC
160 double unders for time:
Unbroken
Time: 1:28
2 Peg Board ascents for time:
Unbroken
Time: 0:38
Power Clean to Thruster to Hang Squat Clean
135#-185#-205#-225#-240#
WOD
As Rx’d
1 Sprint RFT- 1:37
Rest 3 min
4 RFT- 13:31
Total time w/rest- 18:08
Complex:
35-45-50-55-65
WOD w/45#, ring rows and regular push ups, 20 singles and 20 doubles ea rd
Sprint round: 3:11
2 rds and 10 thrusters in 3rd rd
Not a good one to come back to after being off for 2 weeks!
Impressive Sydney and Breck!
Wow Breck 160!! Watch out Games people!
Oops the 4 rds was 15:20 then total time w/rest was 20:08
Strength complex : power clean/thruster/squat clean
105- 115- 125- 135- 145 (f)- 140 failed squat clean!
Wod with knee push ups
2:33
14du into 4tg round at 25 min time cap.
Finished du at 26:26-3=23:26