November 17, 2016

Thursday 161117

For Time: 
-16 T2B
-16 Box Jumps/Step-Ups 24/20″ MRX 20/18″
-16 Sqt Cleans 95/65 RX+ 115/75 MRX 75/55
Rest 3min/Adjust Weights
-13 T2B
-13 Box Jumps/Step-Ups 24/20″ MRX 20/18″
-13 Sqt Cleans 115/75 RX+ 135/95 MRX 95/65
Rest 2min/Adjust Weights
-10 T2B
-10 Box Jumps/Step-Ups 24/20″ MRX 20/18″
-10 Sqt Cleans 135/95 RX+ 155/105 MRX 95/65
Rest 1min/Adjust Weights
-7 T2B
-7 Box Jumps/Step-Ups 24/20″ MRX 20/18″
-7 Squat Cleans 155/105 RX+ 185/125 MRX 115/75

Post total time minus 6 minutes of rest to responses.

dsc_0892

Just a friendly reminder that today is the last day to pre-order your long sleeve hooded T!

http://mandrillapp.com/track/click/30651603/ugpogo.myshopify.com?p=eyJzIjoiRzQwX1BjRjZQZXZUQXdIdE9EaEJTa1dWLVBvIiwidiI6MSwicCI6IntcInVcIjozMDY1MTYwMyxcInZcIjoxLFwidXJsXCI6XCJodHRwczpcXFwvXFxcL3VncG9nby5teXNob3BpZnkuY29tXFxcL2NvbGxlY3Rpb25zXFxcL2Nyb3NzZml0LWplbmtzXCIsXCJpZFwiOlwiZDlhNjFjYTg0YmQ0NGFmMGEyOTAxNTU5YzM1MDRmYTBcIixcInVybF9pZHNcIjpbXCIyOGU0M2Q3YWU5YmZkMzVlZjcyOTdlODY5YmE4YTNmNTY5NGU5MTFlXCJdfSJ9

30 thoughts on “November 17, 2016”

  1. Strength – Front Squats
    8@75% – 155
    6@80% – 165
    4@85% – 175
    2@90% – 185

    WOD as Rx with step ups
    0:00 – 2:59 (2:59)
    5:59 – 9:11 (3:12)
    11:11 – 14:58 (3:47)
    15:58 – 19:42 (3:44)

    19:42 – 6 min rest = 13:42

    Would have gone after at MRX but I was really wanted that RX. Glad I did. I used to not be able to get the 155# Clean on a normal basis. Progress is progress.

    Good job 5 am. Time to get to work.

  2. Front Squats
    8@135
    6@145
    4@155
    2@165

    WOD as Rx’d+…..probably should have stuck to Rx’d because my legs are wrecked from this week!

    0 – 2:36
    5:36 – 8:05
    10:05 – 12:14
    13:14 – 15:13….started this one late because it took me too long to change my weights.
    15:13 – 6 = 9:13

  3. Drop in @ CF Grand Junction, CO:
    Bench Press: 3 sets of 8 @ 155

    WOD: 3 rds fight gone bad style:
    1M-air assault calories – 28/23/21
    1M-vups – 17/17/17
    1M-double unders – 58/63/39
    1M – farmer carry(55# kb) yes – 70/70/60

  4. FS with Georgie- fun!
    115-125-135-150

    WOD rx’d
    2:21
    7:11
    10:59
    13:21-6=7:21
    First WOD I beat my husband on in years!
    Love you RC!

  5. GET IT CALLI so strong, rocking my favorite navy blue 😉
    front squats with miss cindi
    8@115
    6@125
    4@135
    1@150

    wod as rxd
    1:15, 1:35, 1:36, 2:21
    12:23-6 = 6:23

  6. FS
    8 @ 175 (75%)
    6 @ 185 (80%)
    4 @ 195 (85%)
    2 @ 215 (90%)

    Actual percentages about 10% light due to recovering knees.

    WOD MRx (24″ box jumps)

    16:44 – 6:00 rest = 10:44

  7. CrossFit Federal Way
    C&J 5×3
    145,155,165,175,185

    2 Partner WOD
    3 rounds of
    400 m run
    21kb swings 55#
    12 pull ups
    THEN
    30 clean & jerks 135#

    Both run together then only one person works at a time

    With Chase – 11:42

  8. Front Squats (went light)
    8 @ 55#
    6 @ 65#
    4 @ 70#
    2 @ 75#
    Monica, thanks for letting me lift with you!!! You made it look
    so easy..and great form!

    WOD w/35# first rd and 40# last 3 and step ups to 20″ box,
    knee raises

    16:49 – 6 min rest – 10:49

Leave a Comment

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