Monday 160815
15min AMRAP:
-5 Front Squats 135/95 MRX 95/65 (from floor)
-1 Rope Climb 15′ MRX 10′ or 10 Pull-ups MRX 5 Pull-ups
-5 Back Squats 135/95 MRX 95/65 (from floor)
-10 Pull-Ups MRX 5 Pull-ups or 1 Rope Climb 15′ MRX 10′
Rest 2min strip weight off barbell
“FINISHER”
-1min Max Barbell 45/35lbs Jumping Squats (jump 1″)
Post rounds and reps and “Finisher” results to responses.
Strength: Back squat
6@255; 5@275; 4@295; 3@310; 1@330
*
WOD as rx’d
5 rds + 5 front squats
*
“Finisher”: 35 reps jumping air squats w/ 45# bar in 1 min
Back Sq
6 @ 135# (60%)
5 @ 145#
4 @ 155#
3 @ 165#
1 @ 175# (85%)
WOD rx’d w/ 10′ rope
5 rds + 3 F.S
Finisher- 22
Strength: Back Squat
6@185
5@205
4@215
3@230
1@245
WOD as Rx’d:
5 rds + 2 Front Squats
Finisher: 22
Back Squat
6@245, 5@265, 4@285, 3@300, 1@315
WOD as rx’d
I thought I had 5 + 1 RC, but was told I did 6 + 1 RC
Enjoyed lifting with you, Kevin
Finisher: 30
back squat
modified before race this weekend 🙂
5X5 at 105#
wod w 95#
power cleans v front squats
s2o v back squats
6 rounds + 3 pc’s
finisher barbell s20
48 reps
Back squats up to 135#
WOD MRx = 7 rds + 1 fr sq
Finisher: 1 min max reps 35# barbell jumping squats = 20 reps
Back Squats up to 185#
WOD as Rx’d
5 Front Squats
1 Rope Climb
5 Back Squats
10 Pull-ups
= 7 + 5 BS + 2 Pull-ups
Finisher = 28 barbell jumping squats
Back squats
6@255 5@275 4@295 3@315 1@335
WOD as RX w/135lbs
8 rounds + 5 front squats
Vinny is the Man!! Definitely wish I had his youth and good looks 🙂 Keep tearing it up Vinny!!
Had a great out of town partner (Deidre) join me today for the WOD, so we mixed it up a little.
Back Squats w/1 set chains = 6@135 – 5@155 – 4@175 – 3@185 – 1@195
–
Really wanted to do the WOD with 5 FS to 1 Rope Climb to 5 BS and 10 pull-ups, but I have no climbing rope yet until my Castro Rig is put in. So WOD was 5 FS@95lbs – 10 Pull-ups -5 BS@95lbs – 10 Pull-ups
WOD = 6+5 – All Pull-ups unbroken and squats
Jumping Barbell Squats = 21
Thanks for dropping in and working out with me Deidre.
Now I am off to do a 400m Medley Swim. Fun in the pool.
Keep representing CF Jenks!
Strength:
130-140-150-160-170(95#)
WOD 65# 10′ rope (first round did 85#)
Tweaked my back in the strength– had to drop my weight
5 rds + 5 front squat
Finisher:
21
6 @ 200
5@ 213
4@ 225
3@ 240
1@ 255
WOD Rx’d: 6rnds
6@135
5@150
4@165
3@180
1@190
Wod w/85#
5 rounds + 5 fs
Strength: Back Squat
6@315#
5@345#
4@365#
3@385#
1@415#
WOD as Rx’d:
7 rounds
Finisher: 10 (not much left in the tank after the strength)
Back squat
6@225
5@245
4@260
3@275
1@290
WOD rx’d
5rds + 6 pull-ups
BS – same as Hodgie
Wod Rx = 6 rds + 1 RC
BS 135-150-155-165-170
WOD 85#
5 + 1 pull-up
23 jumping squats
Good job NOONERS!
man…looking at these weights and numbers, the noon class definitely has some studs! Great job folks 🙂
BS:
6 @ 155
5 @ 185
4 @ 195
3 @ 205
2 @ 225 (felt good – gave it an extra rep)
WOD: 115#
gave the ole 10′ rope a go for the first time and tweaked my back landing on the way down so I took that as a sign that the rope is still big brother. From thereon I did the dead hang rope mod 1:1
5rds + 2 FS
19 jumping squats (legs are jello)
Back Squats
6@ 135
5@ 155
4@ 165
3@ 175
2@ 185
WOD as Rx’d
5 rounds + 5 FS
Jumping Squats w/ bar- 22 reps
Slow and steady did not win the race today, but it’s what I had. Happy Monday, CFJ!
Back Squats
Up to 1@255
—
Wod. Rx’d w/ all rope climbs
6 rounds + 1 RC
—
Finisher: 25
Back squat to 255#
WOD alternating 1 RC/10 PU per rou ds
6 rounds +7 PU
Finisher
27
Back Squat 1RM @ 445#
Did % for 425 due to leg fatigue
6 @ 295#
5 @ 315#
4 @ 335#
3 @ 365#
1 @ 385#
WOD RX’d
5 rounds + 5 FS
Finisher
28
Finisher 26
Built to 1 rep max strict press 165# PR
WOD: 6 rounds even
Last 2 rounds my back was smoked so I did jumping pull-ups
Finisher: 21 jumping squats
Max GHDs in 2 min: 34, 3 sets of 10 afterwards
30cal assault bike, run 200
25cal assault bike, run 200
Etc until 10 cal assault , run 200
Time: 13:49
Back squat up to 245#
Wod rx
6 + 3 FS
Finisher 30
Strength: BS up to 180#
WOD: 95#, 10′ rope, pull-ups = 5 rounds
Finisher: 25
Barely missed the top on first rope climb, but they’re getting better! 🙂
Back Squats
6@ 185
5@ 195
4@ 205
3@ 225
1@ 230
WOD as MRx’d
5 rounds
Jumping Squats w/ bar- 15
Core Development:
2min High Plank;1min Left Hand High Plank;1min Right Hand High Plank;2min Low Plank
Strength:
6@320
5@360
4@385
3@405
1@425
WOD RX
6+5 back squats
Back Squats up to 235
WOD RXD
4 rounds + 1 FS
finisher 24
PC up to 215#
For Time:
-250m Row
-30 Power Cleans 95/65 RX+ 115/80 MRX 65/45
-30 T2B
-500m Row
-20 Power Cleans 115/80 RX+ 135/95 MRX 75/55
-20 T2B
-250m Row
-10 Power Clean 135/95 RX+ 155/105 MRX 95/65
-10 T2B
**Athletes responsible for changing load each power clean iteration
12:34
5:00 Handstand hold (0:30 hold / 0:30 rest)
30 GHD’s
Back Squats:
6 @85
5 @ 90
4 @90
3 @ 90
1 @ 95
Jeanne and Julie, thanks for letting me lift with you!!
WOD w/ 5 pull ups from bench, and 2 rope ascents from standing to floor, and
45# B and F squat
5 rds + 5 fronts quants and 3 pull ups
Finisher with 25# bar – 15
BS to 245#
4 rounds + 5 front squats
Modified W/ 2x 10′ climbs
15x finishers
BS
6@245
5@260
4@280
3@295
1@310
wod
4 rds + 5 FS
31 JS
BS didn’t go off my max, trying to improve form
6@145
5@155
4@165
3@175
1@185
WOD w 95#/bent knee rope modification x2/plu
2 rds + 2 plu
Finisher 14?
Back Squats
6@155
5@165
4@175
3@185
1@195
WOD as rx’d with rope climbs and pull ups
7 rounds + 5 front squats
Always an honor to work out with coach Dennis!! This was a great wod!! The chains were a super cool experience!! Didn’t really count my rounds but it was either 4-11 or 5-11 and 27 jumping squats!! Hope to wod again next time I’m in town!