Monday 170206
10min AMRAP:
-3 Squat Cleans 155/105lbs RX+ 185/125lbs MRX 125/85 or 6 DB Sqt Clean 50/35lbs
-6 Ring Dips RX+ 6 Strict or 9 Kipping Ring Dips MRX 6 Bar Dips
-36 Doubles
Post rounds and reps to responses.
The 2017 CrossFit Open begins in 18 days!
We encourage ALL of you to sign up! We will be repeating last year’s “Friday Night Lights” and hosting the workouts on Saturday and then again on Sunday. Over the course of 5 weeks we will tackle these WODs as a community in a supportive and encouraging environment. Challenge yourself and get REGISTERED TODAY!
Bench- 95-105-115-120-125
Sq Cl- 85-105-125-135-140
Wod rx’d 4 rds + 6 dips
No core
Strenght
Bench Press 8@ 245, 6@ 255, 4@ 275, 2@ 295, 1@ 325
Dumbbell Squat Clean 4@ 60, 3@ 70, 2@ 75, 1@ 80, 1@ 80
Wod rx 6 Dumbbell squat cleans at 50lbs
6 strict ring dips
36 double unders
Total=4 rounds
Bench Press: 8@155, 6@175, 4@195, 2@205, 1@225
Squat Clean: 4@155, 3@175, 2@195, 1@205, 1@225
WOD Rx w/Strict Ring Dips:
4 rounds + 19 reps (10 DU’s)
1min Straight GHD Hold
bench press 8-6-4-2-1 @ 65-75-85-85-85
squat clean 4-3-2-1-1 @ 75-85-95-100-115
WOD w/85#, parallette dips
4 rds + 6 dips
35 GHD sit ups
1 min GHD hold
Bench Press: 8@155, 5@165, 3@165, 1@175, 1@175
Squat Clean: 4@155, 3@175, 2@195 (failed 2nd), 1@205 (f), 1@175
WOD Rx w/Strict Ring Dips:
4 rounds
1min Straight GHD Hold
2 min high plank hold w/ 1 games push up ever 10 sec.
35 games push ups
35 GHD sit-ups
Not used to 6 am WODS
BP 8@95; 6@105; 4@115; 2@120; 1@125
Squat Clean 4@85; 3@105; 2@125; 1@135; 1@140
WOD as Rx’d w/ strict dips = 7 + 1 ring dip
Power clean + hang squat clean + front squat complex (downtown duel)
65-85-95-105-115-125-135-145
Wod as rxd
6 rounds + 2 dubs
Doubles were off today!! Kept crashing
BP: just didn’t have it today. Worked up to 205#
SC: worked up to 165#
WOD mods:
115#
banded bar dips
6rds + 1 dip
Bench: 8@275; 6@295; 4@305; 2@325; 1@345
Squat Clean: 4@225; 3@245; 2@265; 1@285. . . did realize there was a second 1 rep set . . . . .
WOD w/ skier jumps/one leg skier jumps due to debilitating toe injury . . . .
4 Rounds + 6 ring dips
Close grip bench up to 1 @ 205
Squat clean up to 1 @ 215 (x 2)
—
Wod. Rx’d. w/ MU into ring dips
5 rounds + 6 dips
—
All beach development.
Bench
8@185#
6@225#
4@235#
2@245#
1@265#
Squat Clean
4@225#
3@245#
2@265#
1@285#
WOD
Rx+ with 6 strict ring dips every round
Rounds=8+1 Squat Clean
Bench
8@185#
6@225#
4@275#
2@315#
1@346#
Squat Clean
4@225#
3@245#
1@285#
1@305#
325#(f)
WOD
Rx+ with 6 strict ring dips every round
Rounds=6+9reps
Bench
8@95
6@110
4@120
2@135
1@145
Squat cleans
8@85
6@105
4@125
2@135
1@145
WOD rx’d+ with strict ring dips every round
7+1 squat clean
Squat cleans all touch and go
4@225
3@245
2@260
1@285
0@305
WOD as RX+ w/strict dips
7 rounds+6 ring dips
Fun class thanks for the push max and breck
Finished core development as cool down
Sweetheart wod 2: EMOM cluster of power clean, hang squat clean, front squat
95-115-135-155-175-195-215-235 (failed hsc first try on 235, then got the cluster on 2nd attempt within the same minute)
Strength:
Squat cleans: 4@192, 3@205, 2@217, 1@230, 1@242
Bench: 8@207, 6@220, 4@235, 2@247, 1@262
Wod rx’d w/ 6 DB squat clean thrusters @ 50#
3 + 1 dip
Wod got real spicy! All dubs unbroken, that’s a big deal for me
Oops not rx’d + did 105# with the strict ring dips
WOD w/ OTB Burpees for Ring dips
7 rounds + 2 OTB Burpees
Dubs = bad news today 🙁
Some Core Development
Squat cleans: 115-125-135-145-155
Bench press: 85-95-105-115-120
Wod w/25# db, push-ups for dips, 12 du attempts
2 rounds + 5 du
Strength
Bench 205
SC 195
WOD w/135# & MU into dips
4 + 6 dips
Core development
Bench
8@155#
6@185#
4@205#
2@215#
1@225#
Squat Clean
4@95#
3@115#
2@135#
1@155#
1@175#
WOD
Rx with 6 strict ring dips every round
Rounds= 7+1 rep
I’m coming for you Max.
Bench Press: 8@155, 6@185, 4@205, 2@225, 1@235
Squat Clean: 4@135, 3@165, 2@185, 2@185
WOD W/ Strict Bar Dips:
5 rounds + 3 squat cleans
Bench:
8 @ 55#
6 @ 65#
3 @ 75# (didn’t try last one)
Failed 1 @ 80# (DB saved my from the crawl of shame!)
Sq Cleans:
4 @ 45#
3 @ 55#
2 @ 65#
1 @ 75#
WOD W/55#, push ups for dips, 1st rd did 18 singles and 18 doubles and switched to 36 mogul jumps for the remainder rds:
4 rds + 3 sq cleans, 6 push ups and 6 mogul jumps
Squat Clean = upto 245#
Bench = upto 255#
Wod Rx = 6rds + 9 reps
Bench – 8@185-6@205-4@225-2@235-1@255
Squat Clean – 4@185-3@205-2@225-1@235-1@245(PR)
WOD RX w/ strict dips
-6 rds + 7 reps
Bench Press: 8@155, 6@185, 4@205, 2@225, 1@235
Squat Clean: 4@135, 3@165, 2@185, 1@215
WOD W/ Strict Bar Dips:
5 rounds + 5 DU
Squat Clean = upto 235#
Bench = upto 265#
Wod Rx = 6rds + 1 dip
Bench: 8-185, 6-215, 4-225, 2-255, failed 275 (1RM)
SC: 4-155, 3-185, 2-215, 1-225 (took 3 attempts but new PR)
WOD MRx: 125 lbs, bar dips, 36 singles+18 moguls each rd
6 rounds + 2 SC
Bench, 245 (4, 3, 2, 1)
Squat Clean, 215
RX, strict full range of motion bar dips
5 rounds
Dang maybe I got 4 rounds?
Squat clean
4 @ 135
3 @ 155
2 @ 165
1 @175
Bench
8 @ 155
5 @ 185
1 @ 205
2 @ 185
4 rounds plus 3 Squat cleans @ 135
BP up to 285pr
SC up to 235
wod+
5 rds
Bench and SC with Shan
We missed 1 round. Oh well
Bench up to 115 and SC 145
WOD
5 rounds + 14 dubs