August 3, 2016 34 Comments / Workout of the Day (WOD) / By Breck 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.
Jeremy F August 3, 2016 at 7:15 am 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 Reply
Kevin Fath August 3, 2016 at 7:23 am 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 Reply
Shan August 3, 2016 at 7:29 am Amazing picture! I’m ready to be back at CFJ, but I’m so NOT ready for all that sweat!!! Reply
Dusty R. August 3, 2016 at 7:33 am Max deadlift 375# WOD with masters weight 4 rounds + 1 DL last 8 pull-ups were jumping Reply
angie August 3, 2016 at 7:59 am 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 Reply
B August 3, 2016 at 9:09 am Looking awesome Nicole and the rest of the super fit CFJ running crew!!!!! ๐ WOD as Rx’d = 4 + 8 cal row Reply
Samantha Morgan August 3, 2016 at 9:38 am Looking great, Nicole! And Shannon, CFJ is ready for you to be back ๐ Reply
R. Alonso August 3, 2016 at 1:32 pm Nicole = rock star! Deadlift: 375# (20# PR ๐ ) 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! Reply
Calli August 3, 2016 at 1:44 pm Deadlift: 285# (10lb PR!) WOD: RX’d 4rnds+10 box jumps Such a fun class nooners!! Reply
Chad August 3, 2016 at 2:23 pm 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 Reply
georgie August 3, 2016 at 2:23 pm deadlift: 245- 265 (fx3) another disappointing effort, pr was 270# wod as rxd 4 rounds + 10 pullups Reply
Breck August 3, 2016 at 3:29 pm Deadlift 5@155# 3@265# 2@315# 1@365# 1@405# 1@425# WOD Rx+ Everything unbroken Rounds=4+8 Box Jumps Reply
Dominic August 3, 2016 at 5:48 pm Strength – deadlift up to 440# (25# pr) WOD rx’d – 4 rounds + 1 deadlift Reply
Georgie August 3, 2016 at 5:49 pm 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! Reply
Max August 3, 2016 at 5:54 pm 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 Reply
Chrissy August 3, 2016 at 6:11 pm 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 Reply
Melissa August 3, 2016 at 6:25 pm 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) Reply
Samantha Morgan August 3, 2016 at 6:34 pm Strength: Up to 215# (5# PR) WOD: Rx’d 2 rds + 5 cals Should’ve gone lighter on DL’s, too much resetting. Reply
JC August 3, 2016 at 6:36 pm Deadlift up to 365# (15# PR) WOD w/ 245#, box jumps and pull ups — 3 rounds + 1 pull-up Reply
Samantha August 3, 2016 at 7:02 pm 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 Reply
Connor B. August 3, 2016 at 7:50 pm 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 Reply
Carlos Valencia August 3, 2016 at 7:51 pm Deadlift up to 275# Wod Mrx 2 rounds + 3 pull ups Core Development: 2 min High Plank; 1 1/2 Low Plank Reply
Cindi August 3, 2016 at 8:19 pm 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! Reply
J Stone August 3, 2016 at 8:40 pm 10 rounds 8 pullups 10 Max effort rowing pulls 1286 m total 15:30 ish Sub par effort Reply
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
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
Amazing picture! I’m ready to be back at CFJ, but I’m so NOT ready for all that sweat!!!
Max deadlift 375#
WOD with masters weight
4 rounds + 1 DL last 8 pull-ups were jumping
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
Looking awesome Nicole and the rest of the super fit CFJ running crew!!!!! ๐
WOD as Rx’d = 4 + 8 cal row
Looking great, Nicole! And Shannon, CFJ is ready for you to be back ๐
Deadlift up to 300# (25# PR!)
Wod rx
4 rounds + 9 cal row
Nicole = rock star!
Deadlift: 375# (20# PR ๐ )
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!
Deadlift: 285# (10lb PR!)
WOD: RX’d
4rnds+10 box jumps
Such a fun class nooners!!
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
deadlift: 245- 265 (fx3) another disappointing effort, pr was 270#
wod as rxd
4 rounds + 10 pullups
Deadlift
5@155#
3@265#
2@315#
1@365#
1@405#
1@425#
WOD
Rx+
Everything unbroken
Rounds=4+8 Box Jumps
Strength up to 215 (PR by 15)
7 min AMPRAP
2 rds
Deadlift: 300# (25# pr!)
Wod w/ 205# – 3 rounds + 12 pull-ups
Deadline 355# pr
WOD @255# 30″ BJ &PU
3 rounds
Strength – deadlift up to 440# (25# pr)
WOD rx’d – 4 rounds + 1 deadlift
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!
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
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
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)
Strength: Up to 215# (5# PR)
WOD: Rx’d 2 rds + 5 cals
Should’ve gone lighter on DL’s, too much resetting.
Deadlift up to 365# (15# PR)
WOD w/ 245#, box jumps and pull ups —
3 rounds + 1 pull-up
Deadlift up to 310# (10#pr)
Wod as rx’d 3rds รท 10 pull ups.
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
DL:
135, 225, 335, 405, 435, 465, 490, 500(f)
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
Deadlift up to 275#
Wod Mrx
2 rounds + 3 pull ups
Core Development:
2 min High Plank; 1 1/2 Low Plank
Megan: 7:00
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!
10 rounds
8 pullups
10 Max effort rowing pulls
1286 m total
15:30 ish
Sub par effort
My fault, meant 24″ box jumps
DL up to 405
wod+
2 rds + 12 BJ
Deadlift:
500 new PR
WOD RX
4 rounds 3 box jumps