Tuesday 160816
With a Continuously Running Clock
– 0:00-1:00 Max Reps Russian KBS 55/35#Â RX+70/55#Â MRXÂ 45/25#
– 1:00-2:00 REST
– 2:00-3:00 Max Reps Hand Release Push- ups
– 3:00-4:00 REST
– 4:00-8:00 RUN 400m for Time
– 8:00- UTC/3 RFT:
-24 Russian KBS
-12/10 Hand Release Push-ups
– 400m Run
**Score each Max Reps, 400 Run and 3 RFT
Post results to responses.
Max swings 70# = 35
Max HR push-ups = 41
500 m row 1:39.1
–
3 rds with 70#, 400 m row, hr push-ups
9:33
–
1 min plank
200 m carry with 30’s
Strength: Bench Press
6@165, 5@170, 4@175, 3@190, 1@205
WOD Rx+:
Max Russian Swings: 29
Max HR Push-Ups: 27
400m run: 1:22
3RFT: 13:14
Bench up to 90#
WOD <—- RX'd!! 😀 = 14:39
1 min plank hold with HRPU every 10 sec
200m farmer carry w/35# KBS
Bench Press
6@200, 5@215, 4@235, 3@245, 1@260
WOD Rx+
Russian Swings: 33
HR Push-Ups: 28
400m run: 1:38
3 RFT: 12:56
Bench Press up to 130#
WOD as Rx’d w/ 45# KB
Russian Swings w/ 45# = 35
HRPU = 29
400m Run = 1:38
3RFT w/ 45# KB = 10:09
Did 1 minute plank hold with 1 PU every 10 seconds
200m farmers carry w/ 2-45# KBs
OH, I forgot some of my stuff:
1 min max Russian swings: 35
1 min max HRPU: 17
400m run = 2:13 (stellar, I know!)
Wod as rx’d
Russian swings 32
Hrpu 35
400 my run 1:15
3rft 9:50.
Bench Press with the Sullivan Sister’s! So fun! 😉
Up to 135
Russian Swings w/ 55lb- 32 reps
HRPU- 26
400m- 1:24
WOD RX+
12:39
Accessory:
2 Min plank hold w/ PU (HORRIBLE)
200M KB carry w/ 35’s
6@ 105, 5@ 115, 4@ 120, 3@ 130, 1@ 145
KB w/#45- 42
HRPU- 35
400m- 1:33
WOD w/#45 kb- 10:04
Awesome job nooners!!
Completed core work
Farmers carry w/35# KB’s
6@100
5@110
4@115
3@125
1@135
KBS: 38
HRPU: 38
400m: 1:26 (great push Cindi)
3 rounds: 11:19
Bench press
6@165
5@175
4@185
3@195
2@210
KBS w 55#: 34
HRPU: 31
1k assult bike: 1:25
Wod rx w 1k assult bike
10:30
Bench
6@255
5@275
4@295
3@315
1@335
Wod rx (55)
Swings: 41
HRPU: 36
Run: 1:32
Wod rx 8:45
Bench:
6@165
5@185
4@185
3@205
1@215
Wod Rx (don’t get to say that often 🙂 )
Swings: 34
HRPU’s: 31
Run: 1:42 (crazy to think of that time versus these Olympians..I’ve got some work to do)
WOD: 3rds – 12:10
Great job folks!!
6@105
5@113
4@120
3@128
1@135
Wod rx w/ 35# KB
Russian kb swings- 35
HRPU- 23
400 meter run- 1:19
3 RFT- 8:53
Bench
6@165
5@175
4@185
3@200
2@212
wod rx’d w/55# kb
swings- 38
HRPU- 30
400- 1:13
3RFT- 11:03
Bench
6@105
5@115
4@120
3@130
1@135
WOD w/45#KB
35 Russian swings
31 HRPU
400m 1:32
3 RFT 12:43
Bixby track
WOD modiied
17 strict hspu
31 hrpu
1:28 400m
3RFT
8 hspu
12 hrpu
400m
11:43
Bench press
85-90-95-100-110
KBS-36
HRPU-28
400-1:25
WOD rx’d (some sketchy HRPU)
10:39
Bench press: Up to 115# (5# PR)
Russian Swings w/45#: 34
HR Push-ups: 25
400m run: 1:42
WOD: “A” for effort
bench press up to 140#
russian swings w 45#: 35
HRPU: 28
400m run: 1:18
wod w 45# kb
8:48
core/grip dvlpmt
Twice bitten Crossfit
5×5 deadlift. Only did 3 sets–back was not happy
WOD 3 rounds
20- alternative DB snatch (30#)
20- pull ups
20- ball slams (20#)
16:36
6@ 135, 5@ 145, 4@ 155, 3@ 165, 1@ 175
KB w/#45- 38
HRPU- 27
400m- 1:45
WOD 3RFT w/#45 kb- 12:23
core work:
2 min high plank with HRPU every 10 sec
200 m Farner’s carry with 45s
Crossfit Pearl District (Portland)
Bench
6 @ 185#
5 @ 200#
4 @ 212.5#
3 @ 225#
2 @ 240#
WOD 3 RFT
500m row (hey I can row again!)
40 air squats
100′ lunge
18:07
JELL-O LEGS
Bench up to 95
RKB 29 with 35#
HRPU 19
400m row 2:xx
Wod with rowing and last row was 200m
20:54
200m farmers carry with 25# KB, smoked the arm/shoulder/traps
Max KB swings 70# = 34
Max HR push-ups = 32
500m run 1:26
*
3 rds with 70#, 400 m row, hr push-ups
10:51
*
2 min plank w/ push-up every 10 seconds
200m carry with 55# KB’s
Bench Press
6@105
5@115
4@125
3@130
1@135
Max rep Russian Swings w/ 55#=36
Max rep hand release push-ups=27
3RFT w/ 55# KB=10:04
+
1 minute plank hold w/ push-up every 10 seconds
200m farmers carry w/ 55# KB
Ugh. I forgot my 400m run. 1:18
Bench: 6@185#, 5@205, 4@225, 3@235, 1@255
WOD RX:
max kb Russian – 31
Max Hand Release PU – 29
400m run – 1:32
3Rnds-10:43
1:20 plank hold w/ PU E10sec
200m farmers carry w/ 35# kbs
Planned on coming to the 6:30 class but as I had already driven to Jenks once today
just did at home…just not the same; but better than doing nothing!
Bench up to 80#
Max DB Swings w/20# – 31
Max hand release push ups: 19
400 M (wasn’t quite 400M) 1:54
WOD w/20# DB and 10 HR push ups
12:15
Bench
6@195
5@205
4@225
3@235
1@245
Wod Rx+
Max Russian = 35
Max HRPU = 41
400 = 1:16
3RFT = 9:46
Plank hold and farmers carry
Bench Press (1 RM 300#)
6 @ 210#
5 @ 225#
4 @ 240#
3 @ 255#
1 @ 270#
WOD as RX’d 55# KB
Russian Swings: 39
HRPU: 31
3 Rounds for time: 9:58 (1k assault bike)