August 3, 2016

Wednesday 160803

12min AMRAP:
6 Deadlifts 275/175 RX+ 315/215 MRX 245/145lbs
12 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
12 Pull-Ups RX+ 6 Bar Muscle-Ups
12 cal Row

Post rounds and reps to responses.

DSC_0807

34 thoughts on “August 3, 2016”

  1. Strength: 1RM deadlift- 275/315/405/425
    *
    WOD as rxd except did box step-ups
    4 rds + 4 box step-ups
    *
    50 GHD sit-ups and extensions

  2. Strength: 1RM Deadlift
    Up to 315#

    WOD modified: 6 DL w/275, 12 30″ BJ, 6 Strict Pullups, 12 cal row
    2 rds + 2 DL’s

  3. Nicole, you look amazing, lady!

    Deadlifts:
    105-125-155-175-195-205-235-255-260 (f x2)

    WOD Rx
    3 rds + 1 DL

    Stretching and stuff afterwards

  4. Looking awesome Nicole and the rest of the super fit CFJ running crew!!!!! ๐Ÿ™‚

    WOD as Rx’d = 4 + 8 cal row

  5. Nicole = rock star!

    Deadlift: 375# (20# PR ๐Ÿ™‚ )

    WOD:
    245# DL
    Step-ups (24″ Box)

    3rds + 6DL + 10 step-ups

    *Those step-ups/box jumps take a lot out of me!!

    Big props to James for his #70 PR! Was a fun noon class!

  6. Deadlift: 405# (40lb pr)

    WOD as RX
    3 rounds and finished through the 12 box jumps heat had me slow down a lot used to those 5 am classes definitely a fun class though

  7. Tomorrow’s wod (sans partner) so I did:

    2RFT w 65#
    15 hps
    200m run
    15 wb
    200m run
    15 t2b
    200m run
    15 g2o
    200m
    17:25
    Amazing PRs again today!

  8. Strength:
    Subbed DL for OHS

    175-195-215-235-255-265(PR 10#)

    WOD Rx

    4 rounds + 9 pullup

    That 4:30 heat is the real deal

  9. Deadlift: 180# (+60# pr since starting at CFJ in May)

    WOD w/85#, step ups and ring rows

    2 rounds + 6DL + 12 step ups + 8 cal

    30 ab mat sit-ups
    30 hip extensions
    20 reverse rower tucks

  10. Crossfit champions
    Push press 3@70% 3@80 max at 90%
    96-105-115(x5)
    WOD
    3 rounds not for time (kinda weird?)
    400m weighted run (40# sandbag)
    2 rounds Cindy
    19:38 (I kept my time ha)

  11. Samantha Morgan

    Strength: Up to 215# (5# PR)
    WOD: Rx’d 2 rds + 5 cals
    Should’ve gone lighter on DL’s, too much resetting.

  12. 1RM bench 185, f 200#, thanks for the rescue Carlos and Breck!

    WOD w 135#
    6 DL
    12 Bj 20″
    12 PLU
    12 cal row

    1 rd + 8 PLU

    DL were slow, heaviest I’ve done in a WOD in a while

  13. Deadlift up to 375# (pr)

    WOD w/ 245#, 20″ BJ:
    5 rounds

    Core Development:
    40 GHD
    20 weighted sit-ups (25# behind neck)
    15 rower evil wheels

  14. Carlos Valencia

    Deadlift up to 275#
    Wod Mrx
    2 rounds + 3 pull ups

    Core Development:

    2 min High Plank; 1 1/2 Low Plank

  15. 1 RM DL
    Up to 240 (PR)

    WOD rx’d
    3 + 12 box jumps ripped hands on round 3 and couldn’t do the pull-ups on my 4th round. Boooo!

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