Thursday 161117
For Time:Â
-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.
Just a friendly reminder that today is the last day to pre-order your long sleeve hooded T!
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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.
Strength: Front Squats
8@190
6@200
4@215
2@225
WOD Rx+:
22:01-6:00=16:01
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
Front Squats
8@235, 6@255, 4@270, 2@285
WOD as rx’d
17:44 – 6:00 = 11:44
Front squats
8@245
6@260
4@275
2@295
WOD as RX+
1-1:57
2-6:45
3-10:55
4-14:06
14:06-6:00=8:06
Good job Kevin way to finish strong!!!!!
Round times
1-1:57
2-1:48
3-2:10
4-2:11
Front Squats w/ Jess
8@ 85
6@ 105
4@ 125
2@ 145
WOD Rx’d+
15:58- 6= 9:58 (took a while to get the ole’ shoulder warmed up for TTB)
Great job, 9:30!
Front squats
8@145
6@155
4@165
2@175
Wod rx+
14:59-6= 8:59
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
Front Squats
8@125, 3@145, 4@135, 1@155 f
Didn’t have it today.
WOD w/T2R and MRx weight and step ups
13:37-6= 7:37
Front squats
8@245
6@275
4@305
2@345
Wod RX+
12:48 – 6:00 = 6:48
Front squats
105-125-135-145
Wod mrx
16:46 – 6 min rest. 10:46
Front Squats – up to 135#
Wod Rx’d- 13:58-6:00 = 7:58
Front squats
8@105
6@115
4@125
2@145
WOD rx’d
13:28-6:00=7:28
Strength:
8@135#
6@165#
4@185#
2@215#
WOD w/ 95-115-135-135
17:54 – 6:00 = 11:54
Wod. With V-ups instead of TTB / box jumps / Rx loads
14:43 – 6:00 = 8:43
WOD Rx 14:19-6:00= 8:19
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!
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
FS – 120-130-135-145
WOD RX- 16:0?
Front Squats – up to 205#
Wod Rx’d- 14:03-6:00 = 8:03
Didn’t have it in the tank today…
CrossFit PD
4rft
400m run
50′ hs walk
50′ OH lunges w/ 35# DB’s
20:56
Wod rx
13:43 – 6
7:43
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
8@125
6@135
4@145
2@155
–
wod w/ GHD’s and Rx’d weights
2:12,2:07,2:02,1:19
13:26-6 = 7:20
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
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
8@125
6@140
4@135
1@145
Rxd but skipped last round
15:25-5:00=10:25
6@130*