October 26, 2016

Wednesday 161026

16min AMRAP:

-4 Clean & Jerk 135/95 MRX 95/65
-6 Muscle-ups MRX 6 C2B Pull-ups
-8 HSPU MRX 8 Push-Ups w/feet on 2/1 45lb plate
-10 Pistols (alt, 5each leg) MRX 10 Air Squats

Rest 3min after WOD

“FINISHER”
-1min Max Reps Barbell Floor/Shoe to Over Head (Athlete starts with bar in Hang Clean position, on command of go, athlete lowers bar and touches shoe, then cleans to shoulder and overhead = 1 rep, continue to touch shoe, to shoulder to overhead for max reps)

Post rounds, reps and “finisher” to responses.

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33 thoughts on “October 26, 2016”

  1. Strength – Strict Press
    11@65% – 90
    7@70% – 95
    6@75% – 100
    5@80% – 110
    4@85% – 115
    Then 7min EMOM @ that 85%, 1 alternating Split Jerk each leg.

    WOD with 115#, C2B pull ups, HSPU to 2# wall ball, pistols to 20″ box.
    5 rounds plus 10 reps = 150 reps total

    Finisher
    16 barbell C&J

  2. Strength: Strict Press
    12@105
    9@110
    7@120
    4@130
    3@135

    WOD Rx w/ Bar MU’s and Strict HSPU’s:
    2 rounds + 7 Strict HSPU’s

    Finisher:
    23 C&J’s

  3. 12-9-5-3-2 @ 55-60-65-70-75
    last 3 sets should have been 7-5-4 but I wasn’t feeling it today

    WOD modified
    4 C&J @ 65#
    6 kipping pull ups
    8 HSPU w/ 2 abmats
    10 air squats
    Score: 6 rounds even

    Finisher: 20 reps

  4. D-town crossfit
    25 min to get 1 rep power snatch and power clean
    PS: 85-85-100-105-115(fx3)
    PC: 95-115-125-145-150-155-160-165(fx2)

    Wod Helen
    3 rds- 400m run, 21 KB and 12 PU
    11:54

  5. Power Clean
    2@85, 2@105, 2@115, 1@125, 4@85

    Split Jerk
    2×5@85, 2×2@95

    WOD w/95
    4 C&J
    6 C2B
    8 HSPU 1 mat
    10 pistols
    5 rounds + 4 C&J

  6. Strict Press: 12@#120; 9@#130; 7@#140; 5@#150 (*only could do 3); 4@160 (*only could do 1)
    EMOM x 7 min: 2 split jerks. Used 160#
    *
    WOD mixed with modifications
    4 C&J w/ #135; 6 pull-ups; 8 push-ups w/ 2 45#black plates; 10 air squats

    Did 7 rounds.
    *
    Finisher: 25 reps

  7. Strict Press

    12@145
    9@160
    7@170
    4@180
    1@190

    EMOM x7: 2 Split Jerks w/ 185

    WOD w/ C&J (135#), C2B, HSPU, Air Squats

    5 rounds plus 6 C2B

    Finisher=24

  8. Strength with Jess, up to 95#
    SJ- 7x2reps @ 95#

    Wod: @95# cj
    C2b pullups
    HSPU’S
    10 pistols
    6 rounds + 3 C2B

    Finisher: 31reps

  9. Strict press
    12@75
    9@80
    7@85
    5@90
    4@95
    WOD rx’d w/ring MU’s, strict HSPU, and pistols
    5 rds+2c&j
    Finisher
    24 reps

  10. Strict press
    12@135
    9@145
    7@155
    5@165
    4@175

    Split Jerk did 5 of the 7 minutes
    modWOD, 3 CJ 135-3MU-8HSPU-10 Air Squats
    5 rds (basically used this as MU training time, had only 1 miss on my first set)

    Finisher
    29 reps

  11. This is last minute, but I’m hosting a Younique makeup party tomorrow night 6p-8p, come and go. Brittni Allen will be bringing all of the product to sample and I’ll have light snacks and wine . Email me at JLKIRK128@gmail.com if you can make it and I’ll send you my address.

  12. Strength:
    12 @ 101#
    9 @ 109#
    6.5 @ 117#
    4 @ 124#
    1 @ 132#

    That was incredibly difficult.

    Split jerks @ 135#

    Wod w/ 135#, c2b, ring push-ups from a 30″ box, pistols

    5 + 4 c&j

    Finisher: 17

    First time ever doing pistols, pretty sure that many on the left were no reps but I’ll take it. Need to start doing HSPU work, those are still a struggle.

  13. strict press up to 85#
    split clean & jerk emom w 95#

    mod wod skill sesh
    4 c&j 95#
    ring MU progression (thanks nicole!)
    8 hspu
    5 left leg pistols
    5 air squats (right ankle still weak)
    4 rounds even
    finisher 23 reps

  14. Strict Press:
    12@95
    9@100
    7@105
    5@115
    2@125

    WOD: 4 C&J@135 / 3 MU’s / 8 HSPU / 10 pistols (had to “dab” on about half of these)
    3 Rounds Even

    Finisher: 20 reps

  15. Strict Press
    12@115#
    9@120#
    7@130#
    5@140#
    4@145#

    EMOM for 7 minutes
    1 split jerk left leg and 1 split jerk right leg with 145#

    WOD
    As Rx’d with 135#, ring MU’s, strict HSPU’s and pistols
    Rounds=5+5 MU’s
    “Finisher”=22

  16. Strict Press
    12@91
    9@100
    7@105
    4@119

    EMOM X 7
    Alternating split jerks 119#

    WOD w/ 135 & 1 abmat HSPU
    Round 1: c2b, regular squats
    Round 2: ring MU, pistols
    2 rounds + 1 my

    Frustrating day. Everything just felt hard

  17. My finisher is suspect because my wife pointed out, “did you touch your shoelaces evrytime” because she got 24 as well. So since that was the standard I probably missed a few.

  18. Strict press up to 85# failed last one

    Wod 4 rds+ 5 hspu

    Was really excited to see improvement on c2b and hspu. Tried not to pace myself and gret it right.

    Used 2 am mats for hspu but kipped every time.
    Used 20# kb as counterbalance for pistols.

  19. Did this WOD today, Thurs Oct 27

    Strict Press

    12 w/30#
    9 w/40#
    7 w/50#
    5 w/50#
    3 w/60@ (didn’t get #4)

    WOD w/50#, jumping pull ups, regular push ups and
    air squats

    6 rds + 6 jumping squats

    Finisher w/30# bar

    17 reps

  20. Strict Press = 12@105, 9@115, 7@125, 5@135, 4@145#
    EMOM for 7 minutes of 2 SJ (Alt Leg) = 145#

    WOD w/135, BMUs, HSPUs & Air Squats = 5 rds + 4 CJs

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