Tuesday 160920
For Time:
-16 Front Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-16 Back Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-8 Front Squats 135/95
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run
-8 Back Squats
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run
Post time to responses.
Back Sq
5 @ 155
3 @ 165
2 @ 175
1 @ 185
3 @ 165
WOD w/ 85# and all rowing
10:47
Strength – Back Squat
5@80% = 195
3@85% = 205
2@90% = 215
1@95% = 225
3@85% = 195
WOD w/ 115# and 12 and 6 cal rows
11:30
Good job Stone!!
Core development completed.
Strength: Back Squat
Up to 255#
WOD as Rx’d:
12:46
Back squat
Last 3 sets all with 255#
–
Wod rxd with row
7:24
Back Squats
5-3-2-1-3 @ 105-125-135-155-125
WOD w/75#, running
11:50
Core Dev:
25 Hip Extensions
25 “Morning Glories” (Good Mornings) w/35# bar
25 Back Ext
Strength: Back Squats
5@295
3@315
2@335
1@355 (fail)
WOD as Rx’d w/ run=9:15
Strength back squat:
5/185lb 3/205lb 2/225lb 1/245lb 3/215lb
WOD Rx’d 135lb with bike
11:30
Core:
Hip ext 25
Back ext 25
Good morn 25 w/bar
Back squat
5@172
3@182
2@193
1@205
3@182
Wod rx with rowing
8:34
Back Squats
5@155
3@165
2@175
1@185
3@165
WOD as Rx’d w/ alternating row then run = 8:18
Hot hubby alert!!!
No Strength: Tabata legs still
50 GHD’s and stretching
WOD w/65# and runs
8:53
Good active recovery.
Strength
Up to 155#
Wod 65# and assault bike
11:16
Strength: 5@225, 3@235 (f 3rd rep), 2@ 250, 1@265, (didn’t do last set. Super drained)
WOD @ 95# w/assault bike and rowing
10:03
Hello Bambi legs
Strength to 140
WOd w 65 15:55
Strength:
5 @ 185
3 @ 210
2 @ 225
1 @ 235
3 @ 210
WOD w/ 115# and rowing
11:49
I need that water fountain back in my life…. 🙂
Back squate:
5@315
3@385
2@425
1@445
WOD Rx (rowing)
8:10
Smoking time Stone!!!
BS 145-155-165-180-165
WOD w/85# and runs
9:26
Good mornings
Back and hip extensions
Great pic Dave!
Back Squats
135-155-165-175-165
WOD as Rx’d w/rowing
9:??
Fun one!
Strength: back squat
5@295; 3@315; 2@330; 1@350; 3@315
* WOD as rx’d – rowing
8:57
Back squats
225/245/265/285/265
—
Wod. Rx’d w/runs
8:36
Back squat (not sure of 1 rep, should have gone a little heavier)
5@140
3@150
2@165
1@175
3@160
Wod as rxd w runs
8:56
Mod wod
Subbed strict pull-ups for front squats, strict ring dips for back squats
Bike-run-bike-run
10:54
Strength up to 245#
WOD Rx w/ row —
11:04
Went to the 430 class which was amazing
Back squats
5@ 295
3@ 315
2@335
1@365 previous pr
Did two more singles
1@ 385 felt great
1@ 405 for a 40lb pr
Nice to have the encouragement from Jordan and Brent as well as the whole gym love this crossfit FAM
WOD as rx
W/rowing
8:06
Back squats
5@255
3@275
2@295
2@305
WOD rx’d w/row
10:23
Congrats Chad! Big timer!
Awesome job, Chad!!!
Back Squats
5@300#
3@320#
2@340#
1@360#
3@320#
WOD
As Rx’d with rowing
Time: 7:43
Thanks guys 🙂
Back Squats:
1 @ 245#
2 @ 225#
WOD
As Rx’d w/ rowing
8:45
Way to go Chad!
BS:
160,175,175,185,175
WOD as Rx’d w/ row then death bike: 9:42
Back Squats
5@175#
3@185#
2@195#
1@205# (failed and skipped last set)
WOD as Rx’d w/ running
7:20