December 7, 2016

Wednesday 161207

With a Continuously Running Clock
-0:00-2:00 Run 200m to Max Hand Release Push-Ups or Feet Elevated Push-ups 12/8″
-2:00-3:00 REST
-3:00-6:00 Run 400m to Max Ab-Mat Sit-ups or Military Sit-ups or GHD Sit-Ups
-6:00-8:00 REST
-8:00-10:00 Run 200m to Max Russian KBS 80/70/55/35/25 lbs
-10:00-11:00 REST
-11:00-14:00 Run 400m to Max Hand Release Push-Ups or Feet Elevated Push-ups 12/8″
-14:00-16:00 REST
-16:00-18:00 Run 200m to Max Ab-Mat Sit- ups or Military Sit-ups or GHD Sit-Ups
-18:00-19:00 REST
-19:00-22:00 Run 400m to Max Russian KBS 80/70/55/35/25 lbs
**Score is one total rep score from all efforts

Post score to responses.

dsc_0007

27 thoughts on “December 7, 2016”

  1. Strength: Bench Press
    10@135
    5@165
    2@205
    20@135

    WOD w/ Assault Bike, 70# KBS, & GHD’s:
    21-23-21-22-16-18

    Total Score: 121 reps

  2. 10 min max cals on bike = 156

    Wod with rows, elevated push-ups and 55# and abmat sit-ups
    Push-ups total 74
    Sit-ups 57
    RKB 78
    =209

  3. Bench press
    10@80, 5@ 100, 5@110
    20 reps @ 90

    WOD w/ runs- hrpu’s, GHD’s & 70# KB
    190 reps
    well done nooners, chilly but fun class!!
    how cute royce, we are twinks 😀

  4. 10@ 65
    5@ 70
    5@ 85
    20@ 70

    Wod
    Assault bike: 0.5km/ hrpu
    1km/ GHD
    0.5km/ Russian kb 45#

    Row: 400m/ hrpu
    200m/ GHD
    400m/ rkb 45#

    Total: 148

  5. Bench:
    10@65
    5@75
    5@85
    20@75

    WOD:
    Assault bike 0.5km & hrpu
    400m run & Ab mat sit ups
    200m run & 45# Russian kbs
    400m run & hrpu
    200m run & ab may sit ups
    400m run & 45# russian kbs

    Total: 192 reps

  6. Bench:
    10@75
    5@85
    18@95 (f) last 2 reps
    WOD:
    200m run & hrpu -23
    400m run & military abmat sit ups – 48
    200m run & 55# Russian kbs – 25
    400m run & hrpu – 25
    200m run & mil abmat sit ups- 44
    400m run & 55# russian kbs -25
    Total: 190 reps

    Cold but fun!!! Great job 5:30!

  7. CrossFit Portland

    Pittock

    As far as you can get and for time
    30 goblet squats 53#
    30 deadlift @ 135#
    30 jumping pull-ups
    30 push-ups
    20 front squat @ 135#
    20 power cleans
    20 bar dips
    20 strict pull-ups
    10 power snatch
    20 pistols

    27:47

  8. 6am:

    Wod. Rx’d (feet elevated PU, GHD’s, 80# KB)
    FEPU’s – 57
    GHD’s – 56
    RKB’s – 70

    183 reps

    Noon:

    Wod. Rx’d (HRPU, military sit-ups, box jumps (24″)
    HRPU – 58
    MSU’s – 85
    BJ’s – 55

    198 reps

  9. Bench press
    135 x10
    155 x5
    165 x5
    105 x20
    WOD alternating between death bike and rower
    35 HRPU
    30 ab mat sit ups
    25 @ 55lbs
    25 HRPU
    25 ab mat sit ups
    12 @ 55lbs
    152

  10. Bench press:
    10@135
    5@185
    5@205
    Tried to go for 185 and only got 14

    WOD: w/80lb kb and push-ups off med ball.

    Pu’s:30
    Ghd:31
    Kb swing:21
    Pu’s:34
    Ghd:26
    Kb swings:21

    Score:163

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