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 KBSÂ 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.
Crossfit Riverfront (Wilmington)
3 RFT
50 airsquat
7 Bar MU
10 hang power snatch 115#
9:13
Mike F give this one a try
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
Bench Press – 20 reps @ 90#
WOD as Rx’d w/ running/military sit-ups/55# KBS = 163 reps?
Max i mis read your post. I did it with hang power cleans at 115 instead of snatches. Finished in 9:12
Bench Press:
10@175#
5@225#
5@275#
20@225# (only got 14. . .)
WOD w/ Rowing, 70# KBS, and Ab Mat Sit-ups=144
Bench 😛
55-75-85-55
WOD w/Rowing, 35#KB, abmat sit ups
20 p/u
35 s/u
35 kbs
16 p/u
31 s/u
34 kbs
Total = 171 reps
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
Bench
65-85-95-70@20
–
WOD 40# KB
Pu 25/24
Sit-ups 32/33
KB 36/35
–
Total: 185
Bench press
20 reps@ 85
MOD WOD w/ burpees, butterfly sit-ups, 45# KB
127 Reps
Fun noon class!
Bench
20@175#
WOD Rx = 190 (80#KB, HRPU, military)
Bench 65-85-95-65 (should have gone heavier)
WOD with runs, ab mat sit-ups, 35#kb= 194 reps
Bench – 20 @ 75#
Wod with runs, unanchored sit-ups, 45# KB
216 reps
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 😀
WOD with: 55#KB, anchored abmats, HRPU’s
200run, 1k bike, 200run, 400row, 200run, 400row
136 reps
Narrow grip bench
20 reps @ 115#
—
Wod. Rx’d (feet elevated PU, sit-ups, 70# KB)
194 reps.
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
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
Bench
10@155
5@175
5@185
20@135
WOD RX
80lb KB
GHD sit-ups
HRPU
Total reps-149
Bench
10@135#
5@155#
5@175#
20 reps @ 155#
WOD Rx w/ 70lb KB / Military sit-ups / HRPU
Total reps = 175
20 reps @95# all completed
WOD w/55 KB, GHD’s and all assault bike
132 total reps
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!
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
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
Bench press
10@75
5@95
5@115
20@95#
WOD w/assault bike, elevated push ups, 45#KB, and GHD’s
146 reps
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
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
BP
18@185
wod w/ 96#kbs, GHD, and 12” elevated HR PUs
101