November 9, 2016

Wednesday 161109

5 RFT:ย 
-3 Squat Clean 135/95 RX+ 165/115 MRX 105/65 or 3 Sand Bag Squat Clean 80/50
-6 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-3 Squat Clean or 3 Sand Bag Squat Clean
Rest 1min after each round

Post total time minus 4 minutes of rest to responses.

dsc_0506

31 thoughts on “November 9, 2016”

  1. Some days lifting heavy weight can lift my spirits! Thankful for CFJ!

    Strength: SC + FS
    95
    105
    115
    125
    135
    SC only
    145
    155
    160
    165
    170 F again Cleaned it. Can’t get out of the bottom…yet

    WOD as Rx’d: 6:16 – 4:00=2:16
    Worked on fast box jumps so I can be like Nicole!
    Great job 5am!

  2. 1 Squat Clean + 1 Front Squat
    135/165/185/205/225

    Squat Clean
    245/260/275

    WOD
    Rx+
    Round 1=31 seconds
    Round 2=30 seconds
    Round 3=31 seconds
    Round 4=34 seconds
    Round 5=40 seconds

    Total time=6:46 minus 4 minutes of rest=2:46

  3. Squat Clean + Front Squat
    65-75-85-105-115

    Squat Clean
    120-125-130-135-140

    WOD modified – used Rx weight, 20″ step-ups
    1 = 0:50
    2 = 0:51
    3 = 0:49
    4 = 0:57
    5 = 1:05

    1 min high plank w/15# plate
    30 sec low plank w/15# plate

  4. Great noon class today!! Awesome pic, Jess!

    Sq Clean + 1 FS
    -worked up to 165 (need to work on my elbow flexibility)

    Squat Clean
    -same (165#)

    WOD w/ #115 & 24″ box (did step-ups on Rounds 3 & 5)
    7:41 – 4 = 3:41

  5. Squat clean 2 FS : up to 165#
    Squat clean : up to 225#
    WOD RX
    1: 34 sec
    2: 34 sec
    3: 37 sec
    4: 53 sec
    5: 50 sec
    7:28 – 4:00 = 3:28

  6. 1 Squat Clean + 1 Front Squat
    115/135/155/175/205

    Squat Clean
    175/205/205/205/215* (*matches PR)

    WOD as Rx with 135 lbs SC and 24″ box jumps
    Rd 1: 31 sec ๐Ÿ™‚
    Rd 5: 75 sec ๐Ÿ™

    Total time=8:10 minus 4 minutes of rest=4:10

  7. haaaay hottie!
    SC to FS up to 135#
    SC up to 145#, failed 150# x3 (lovely)
    wod as RX’d
    1. 30 sec
    2. 30 sec
    3. 28 sec
    4. 29 sec
    5. 30 sec
    6:26-4:00 = 2:26
    well done on your PR mere!

  8. SC TO FS
    135/165/185/185/205
    Squat clean up to 275 nothing more after that just wasn’t feeling anything heavier

    WOD as rx+ W/165lb barbell stayed away from the sandbag lol
    1- :27
    2- :28
    3- :33
    4- :35
    5- :34

    6:37-4min rest-2:37

    Great job today guys on those cleans fun noon class and very fun workout loved that burn

  9. Squat clean to front squat
    85-95-105-115-125
    Squat clean
    135-145-150-155(fx2 no surprise but couldn’t get out of bottom)
    WOD rx’d
    1. 0:32
    2. 0:33
    3. 0:32
    4. 0:34
    5. 0:33
    6:44-4:00=2:44
    Great job nooners and thanks everyone!

  10. Squat clean To from squat
    185/205/205/215/225
    Squat clean
    235/245/255/255/265(fx2)
    *
    WOD w/165# and box step ups to 24″
    1: 35 sec
    2: 39 sec
    3: 41 sec
    4: 40 sec
    5: 39 sec
    Finished @ 7:14
    *
    Did CORE development after
    1 min high plank hold
    30 GHD ext
    1 min low plank hold

  11. Squat clean to front squat
    135-155-175-185-195
    Squat clean
    205-215-225-235 โ€“ 240
    โ€”
    Wod. Rxโ€™d.
    6:27 โ€“ 4 = 2:27

  12. Sq Cl + FS
    75-85-105-115-125
    Sq Cl
    125-130-135-140-145
    WOD w/85#
    1- 32 sec
    2- 31 sec
    3- 32 sec
    4- 44sec
    5- 49 sec
    7:06-4:00= 3:06

  13. Love seeing all the PR’s!
    Squat clean up to #175 failed first two attempts

    Wod w/#115 (smoked the legs!)

    :32
    2:04
    3:35
    5:13
    6:51- 4min rest 2:51

  14. Squat Clean+Front Squat = 185/205/205/215/225
    Squat Clean = 235/245/255(f)/255/265(f)

    WOD w/165#, 2rds of 30″ Box, 3rds of 24″ Box = 7:28

    Core D = 1 min high and low plank hold w/25# plate

Leave a Reply to B Cancel Reply

Your email address will not be published. Required fields are marked *

Scroll to Top