6 Rounds E3MOM:
-6 Deadlifts 315/215 MRX 255/165
-14/12cal Row MRX 12/10cal Row or 12/10calABike MRX10/8calABike
-12 Russian KBS 70/55 MRX 55/35lbs
**Each Round/E3MOM is a sprint/score. Rest remaining time until next round begins.
Post fastest and slowest score to responses.
Strength – Deadlift
8@75% – 230
6@80% – 245
4@85% – 260
2@90% – 275
WOD as MRX
Rd 1 – 1:30
Rd 2 – 1:30
Rd 3 – 1:35
Rd 4 – 2:02
Rd 5 – skipped
Rd 6 – 1:45 @ 225#
Good job 5am. Sorry to let you down for 1 round. I’ll get it next time.
185 lbs
Fastest 1:04 (round 1)
Slowest 1:29 (round 5)
DL
8 @ 175
6 @ 185
4 @ 195
2 @ 205
WOD w/ 165# DL (rds 4,5&6 w/ 155#), 35# KB
1-1:35
2-1:40
3-1:40
4-1:41
5-1:45
6-1:42
Georgie that 70# KB is bigger than your head!! Nice job.
Deadlift: 8@335; 6@355; 4@385; 2@415
*
WOD as rx’d : 14 cal row, 70# KB , 315#
1st: 1:28
2nd: 1:24
3rd: 1:28
4th: 1:31
5th: 1:31
6th: 1:31
Slowest- 1:31
Fastest: 1:24
DL
8 @ 175
6 @ 185
4 @ 195
2 @ 205
WOD MRx
(165#, 10cal row, 35#KB)
1 = 1:33
2 = 1:27
3 = 1:24
4 = 1:23
5 = 1:23
6 = 1:28
FUN!! 😀
DL:
8@230#
6@245#
4@260#
2@275#
WOD:
(255#, 70# KB)
1=1:50;
2=1:52;
3=1:55;
4=1:55;
5=1:55;
(225#, 55#KB)
6=1:55;
tired!
Oh, and 12 cal row
Deadlifts
8 @ 225#
6 @ 240#
4 @ 255#
2 @ 270#
WOD as Rx’d w/ assault bike
1 – 1:23 — Fastest time
2 – 1:33
3 – 1:36
4 – 1:44
5 – 2:04 — Slowest time……totally died and couldn’t make my legs move on that evil bike!
6 – 1:52
First WOD with the assault bike and it was a game changer for me!
Deadlifts: 8@335, 6@355, 4@385, 2@415
WOD as Rx’d w/Row = 1:15 (f), 1:18, 1:21, 1:19, 1:20, 1:21 (s);
CrossFit Federal Way, WA
Still easing back in from calf strain. Surprised I could do doubles already
push press 1×5,1×4, 1×3, 1×2, 1×1 up to 155#
14 minute AMRAP
25 push press 115#
50 wall ball shots 20#
100 double unders
1 round + 18 wall ball shots
Pleh. Took a two week break. Good one to come back to.
Deadlifts
8 @ 155#
6 @ 165#
4 @ 175#
2 @ 185#
WOD as Mrx
1 – 1:36
2 – 1:39
3 – 1:37
4 – 1:34
5 – 1:33
6 – 1:33
DL – up to 225#
Wod: 165# DL, 12 cal. row and 45#KB
1- 1:35
2- 1:37
3- 1:34
4- 1:32
5- 1:34
6- 1:27
Strength
50 front squats at 135#, in 2 sets
–
MOD wod
Used 225#, bike and 55#
:64
:64
:64
:69
:72
1:22
DL
8@295
6@315
4@335
2@355
WOD Rx (14 Cal bike)
R1 = :59
R2 = 1:04
R3 = 1:03
R4 = 1:30
R5 = couldn’t pick up the bar 24 cal Bike
R6 = 24 cal bike
Tough Lesson for me on pacing
DL 185-195-205-ran out if time for last set
WOD mrx
:56 assault bike
:59 assault bike
1:06 assault bike
1:27 row
1:38 row
1:38 row
Ouch tough one
Good lifting with you Melissa!
Awesome pic! That’s #STREMPH right there!
DL strength
215
225
235
250
WOD- w/#165 DL, 12 cal row, 55# KB
1:19
1:16
1:24 (Slowest)
1:20
1:22
1:14 (Fastest)
Great job nooners!
Deadlifts with mere bear
215-225-234-250
Wod as rxd
215#, 10 cal bike (OUCH), 55#
1:10 (accidentally 205# loaded wrong, 215# for remainder)
1:10
1:18
1:23
1:24
1:44 (died a few times on this one)
What a wod.
Haha thanks all, yes Ali I think it is bigger than my head?! Ha but thankfully my head weighs less
DL strength
315-365-405-465
WOD- 315#/Assault Bike/55# KB
:40
:42
:58
1:48 (LOL)
Sit-Out
1:01
Not sure why I keep thinking the Bike is going to be a good idea. Thoroughly demolished me again today
DL (went lower on my percentages)
8 @ 125#
6 @ 135#
4 @ 145#
2 @ 155#
WOD w/25# KB 10 cal rows, 125# DL
1:55
1:50
1:54
1:51
1:47
Beautiful pic, Georgina!!
Deadlifts
8@ 185
6@ 205
4@ 215
2@ 225
WOD as Rx’d
1:40
1:41
1:46
1:46
1:42
1:43
Great workout! Nice work to all the bikers!!! 😉
Deadlift up to 2@245#
WOD as Rx’d
1:27 bike
1:26 bike
1:31 bike
1:44 row
1:58 row
2:05 bike (only did 1 DL…sat down and quit after bike, then finished)
Deadlift
8@315#
6@335#
4@365#
2@385#
WOD
As Rx’d with Assault Bike
1:00
1:03
1:10
1:40
1:40
1:51
WOD w/ 225#, 14 cal row & 70# KB
1:34
1:26
1:28
1:27
1:27
1:18
12 Cal Bike not 14
CrossFit Pearl District
Strength 3×3 position squat clean (high hang, mid hang, floor) @ 166″5#
WOD w/ 135#
50 cal row
30 t2b
20 hang power clean
100 dubs
10:29
165#
left off third rd
1:55
Deadlift
8@245#
6@295#
4@325#
2@345#
WOD
As Rx’d first 3 rounds then last 2 rounds did 245 with Row
1:25
1:52
2:03
Skip
1:40
2:05
Deadlift
8@195
6@245
4@255
2@270
Wod as rx’d with rowing
1:22, 1:28, 1:40, 1:46, 1:47,1:42