Tuesday 161011
Team WOD: In 2 or 3 Athlete teams
3 RFT:
-400m Buddy Run
– 15 Synchronized S2O 95/65 MRX 75/55 (both bars locked out overhead before lowering)
-10 T2B Each (one person must be hanging from bar while other works, then switch)
-10 Synchronized Burpee Box Jumps 24/20″ MRX 20/18″ (both athletes on top of box before coming off)
– 15 Synchronized KBS 53/35lbs MRX 45/25lbs (both KBs locked out overhead before lowering)
Post time to responses.
Strength – shoulder press
10@65% = 90
7@70% = 95
6@75% = 100
5@80% = 110
3@85% = 115
Partnered with Mike. Thanks man. You’re kicking butt!!
WOD as Rx with assault bikes
20:05
I have to keep telling myself I’ve been gone for 2 years. I’ll get there again.
Team Deloitte w/ Pete Stonis
Strength: Shoulder Press
Myself – Up to 135#
Pete – Up to 125#
WOD as Rx’d: 19:13
Strict press 10-7-6-5-3 @ 55-60-65-70-75
Partner WOD w/Jennifer
55# bar, GHD Sit ups in place of TTB, 35#kb
Time = 19:05
Strict Press
10 @ 70
7 @ 75
6 @ 80
5 @ 85
3 @ 90
WOD as Rx’d w/ Dupler (B used a 45# KB and Dupler used a 55# KB) = 15:54
Fun one! Thank you for slowing down to my speed partner!!! 🙂
CrossFit Federal Way
Snatch pulls 5×5
140, 145,155,160,165
6 rounds
5 hang squat snatch
30 double unders
9:35
Strict Press
10@115#
7@130#
6@135#
5@140#
3@150#
WOD
As Rx’d with Ryan V.
Time: 15:27
Strict Press
10@ 75#
7@ 80#
6@ 85#
5@ 90#
3@ 95#
WOD w/Meredith (1.0km bike and burpee step-ups)
16:45 (everything unbroken)
Strict Press
10@65, 7@70, 6@75, 5@80, 3@85
WOD as Rx’d w/ Laura
17:37
Thanks for baby-sitting Bubba and Harper, Breck!
Awesome Noon Class today!
SP:
10 @ 90
7 @ 100
6 @ 105
5 @ 110
3 @ 120
Team WOD:
Mods: 85# PP & Did Burpee Step-ups.
20:58
Thanks for pushing me Marky Mark and James ‘The Machine’ Redfearn!! We squeaked in just under the cap! Proud to say that I did 6 sets of 5 unbroken T2B throughout the WOD – definitely a step in the right direction as far as my T2B’s are concerned.
WOD Rx w/Brody = 14:46
Great job, Russ! Thanks for teaming up!
WOD as Rx’d
16:44
Fun noon class!
Strict press with Jamie and baby stallion!!
10@65
7@70
6@75
5@80
3@85
Wod rx with my main squeeze
14:30
Strict
10@135
7@155
6@165
5@185
WOD Rx /w Georgie
14:30
Mod WOD at home:
3 RFT
1/4 mile jog
15 S2O w/25# DBs
10 anchored sit-ups
10 burpees
10 jumping squats
16:57
Strength: participated
Wod rx’d w the wolf: 15:03
Nice work max and Georgie.
Looking good in the pic on T2B and even looked better today in the WOD. Great Job Ryan!
–
Strict Press
10 @ 95
7 @ 115
6 @ 125
5 @ 135
3 @ 145
Did the WOD on my own after class with no buddy 🙁
WOD = 15:37
A Bike 1Km instead of run all else RXd and unbroken.
Great teamwork today CF Jenks!
Team blocker
I used MRX weights, no idea what she used
19:39
Strength:
10 @ 100#
7 @ 108#
6 @ 116#
5 @ 125#
3 @ 133#
Strength up to 135#
Team Jessica
WOD Rx – 15:56
…Thanks for the push Jessica
Strict press
10@135
7@145
6@150
5@155
3@165
WOD as RX with Hannah
15:36
Teamed w/ Dusty:
18:33
Strict press
10@75
7@80
6@85
5@90
3@95
WOD with JC rx’d w/TTB and burpee box jumps
15:56
Great job Jon!
Strict Strict press
10@75
7@80
6@85
5@90
3@95 (F 3rd)
WOD w/ Jennifer
Subbed GHD’s for TTB for my ripped hand.
15:37
Slight delay mid-WOD cuz She-Ra had too much weight on her bar…overachiever!
Fun one!