Tuesday 160927
2 RFT:
-15 HSPU MRX 10 HSPU 2/4″ Rise
-Run 100m
-20 S2O 155/105 MRX 15 S2O 115/75
-Run 200m
-25 Hand Release Push-Ups MRX 20 HRPU
-Run 400m
Post time to responses.
Tuesday 160927
2 RFT:
-15 HSPU MRX 10 HSPU 2/4″ Rise
-Run 100m
-20 S2O 155/105 MRX 15 S2O 115/75
-Run 200m
-25 Hand Release Push-Ups MRX 20 HRPU
-Run 400m
Post time to responses.
Strength – Bench Press
5@80% = 125
3@85% = 135
2@90% = 145
1@95% = 155
3@85% = 165 X 3. Obviously missed my max.
WOD with HSPU from 30″ box and (15)135 SOH
17:02
Good job Justin and 5am. I love waking up to being tortured.
Bench
5 @ 105 (70%)
3 @ 115
2 @ 125
1 @ 130
3 @ 115
WOD w/ 105# and 5 WC’s
19:43
No core
Why does it look like a Bigfoot sighting behind Daniella?
Toby…. That’s awesome… Perfect Sasquatch pose
–
Did 3 strict and 5 kipping pullups emotm x 10
–
Wod
2 rds
15 hspu
10 burpees
20 p press 155#
0.5 km bike
25 HR push-ups
1 km bike
17:27
Strength: Benchpress
5@185
3@195
2@210
1@220
3@195
Squat snatch and Sasquatch in the same photo!
Looking good Daniella 🙂
Great pic Daniella!
Bench: 5-3-2-1-3 @ 65-75-85-95-75
WOD 2 rds
15 HSPU w/2 abmats
100m run
15 S2O w/75#
200m run
25 HR Push up
400m run
Time = 18:31
no time for core stuff
That’s awesome Toby..
Great pic!
Bench Press
5@105
3@115
2@125
1@130
3@115
WOD as Rx’d = 21:05……too many HSPUs + running = 🙁
Looking good, Daniella! .. and bigfoot 😉
Bench Press
5@ 115
3@ 123
2@ 135
1@ 140
3@ 123
WOD w/ ring dips in place of HSPU & 85lb S2O
22:06
Bench Press
5@116
3@123
2@130
1@137
3@116
WOD rx w/ 105#
26:33
Great pic, Daniella!!
Bench Press:
5 @ 190
3 @ 200
2 @ 210
1 @ 225
3 @ 200
*these were tough!!!
WOD:
mods – 10 HSPU w/ 3 abmats (didn’t quite touch during my descents but getting close)
– 20 S2O @ 115#
16:29
This is a spectacular pic. I just mentioned this to Daniella yesterday when she was cleaning. Love the Sasquatch sighting in the pic as well. Epic!
Bench Press = 195 (5) – 215 (3) – 235 (2) – 255 (1) – 215 (3)
WOD RXd at HSPU, S2O (155lbs) and HRPU load and reps with A Bike Equivalents for Run = 19:19
C: Core and Shoulder Development Complete. Those Russian twists hurt so good!!
Bench- 195 (5) – 205 (3) – 225 (2) – 235 (1) – 205 (3)
wod rx’d except added 1 ab mat for 2nd rd of HSPU
24:46
WOD
As Rx’d
HSPU’s(strict), S2O(155#) and HRPU
Time: 12:41
Haha epic Sasquatch siting!
History Channel is not going to be happy that we found Big Foot. The show is over.
Killing it Daniella!!
Bench
5@225
3@235
2@245
1@255
3@235
WOD MRX = 13:43 (HSPU I should have no rep myself on 50% but still counted them)
Strength instead of bench:
E3MOM
3 power cleans @ 155
1 MU into 5 strict dips
5 GHD’s
—
Wod. Rx’d. (Strict HSPU)
15:36
5@185
3@195
2@205
1@225
3@205
WOD Rx* — 22:34
1st round – 15 HSPU, 20 S2O w/ 155#, 25 HRPU
2nd round – 15 HSPU, 10 S2O w/ 155#, 25 HRPU
Bench press
5@115
3@125
2@130
1@140
3@125
Wod as rxd
18:18
Wow shoulders are on fire!! Well done 4:30, bunch of machines in this gym!
34/6’4″/215#
Bench
5 @ 212#
3 @ 227#
2 @ 240#
1 @ 255#
3 @ 227#
Wod: 2rft
10 hspu w/ 3 ab mats, probably took 70% of my time
100m run
20 s2o @ 75#
200m run
25 hrpu
400m run
20:06
Those hspu’s are not a strength yet. Hot ham.
Bench press
5@115
Missed next two sets due to poopy diaper duty!
1@135?
3@125
WOD rx’d w/strict HSPU and 105#
15:55
Bench
5@150
3@160
2@170
1@180
3@160
WOD
10 strict HSPU with 2 ab mats and 2 5lb plates (Georgie is gonna help me with the kip soon!)
S2O Rx
23:27
Bench: Participated
WOD: Mod S20 – 15 reps @ 135#
18:36
Bench
5@115, 3@125, 2@130, 1@140, 3@130
WOD w/85#, started out Rx’d and stripped after 3 reps, do not regret my decision.
Added an ab mat for round 2
18:54
Bench:
5 @ 65#
3 @ 70#
2 @ 70#
1 @ 75#
3 @ 70#
WOD w/55# and 25# KB swings for HSPU, 20 reg push ups first rd, second rd 13 regular
push ups and 7 from knee
20:54
2 rounds:
15 KB swings (35#)
100m run
20 S2O (75#)
200m run
25 HRPU’s
400m run
17:41
CrossFit Federal Way
WEEKLY WODS
9/26 – 10/2
→ Week 2 of the 14 week Olympic Lifting Program ←
MONDAY
Warm Up
400m run
Tabata plank
Tabata Russian KB swings
Strength
Clean Pull
1×5 @ 85%
1×5 @ 90%
3×5 @ 95%
WOD
“Mexican Jumping Beans” from Ben Bergeron
10 – 8 – 6 – 4 – 2
Squat cleans 165/115
100 – 80 – 60 – 40 – 20
Double-unders
*Perform the WOD as follows:
Round 1 = 10 squat cleans + 100 double-unders
Round 2 = 8 squat cleans + 80 double-unders
Round 3 = 6 squat cleans + 60 double-unders
Round 4 = 4 squat cleans + 40 double-unders
Round 2 = 2 squat cleans + 20 double-unders
TUESDAY
Warm Up
Pass-throughs w/ a PVC
Behind-the-neck (BTN) snatch-grip push press w/ a PVC or empty bar
Sots press w/ a PVC or empty bar
Hang snatch pulls
Strength
Snatch Pull
1×5 @ 85%
1×5 @ 90%
3×5 @ 95%
WOD
21 – 15 – 9 Complex from the 2014 CrossFit Games
8 deadlifts 155/115
7 cleans 155/115
6 snatches 155/115
8 pull-ups
7 C2B pull-ups
6 bar MU
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 C2B pull-ups
4 bar MU
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 C2B pull-ups
2 bar MU
*The time cap on this WOD at the 2014 CrossFit Games was 7 minutes. Take the time you need to complete this but keep in mind that when there is a short time cap, the intention of the WOD is to be fast and furious.
12:34 @ 115#
Bench:
5@95
3@100
2@105
1@110
3@105
WOD W/ 85# and “strict” HSPU w/ 3 ab mats
18:13
Wod rx:
14:05