Saturday 170304
Mainsite WOD
Five 3min Rounds of:
-10 Front Squats 135/95 RX+ 185/125 MRX 115/75
-10 Box Jumps 24/20″ RX+ 36/30″ MRX 20/18″
-Row Max Cal RX+ Row or A Bike for max Cal
Rest 3 minutes between rounds.
Score is total calories from all 5 rounds
Post score to responses.
CrossFit Open WOD 17.2 Details:
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
Floating Blocker?!?!?
*falling
Sally w/ 115
Made all the squats but was late going down on 6-8 reps.
WOD w/ 135, 24″ and rows
36-31-33-34-33 = 167
WOD Rx w/Bike:
23-16-17-17-24
Total Score: 97 calories
25 Hip Extensions
2min High Plank Hold
Sally w/ 55#, all but 5 squats.
WOD w/ 85#
29-24-24-20-24= 121
1 min plank hold
20 GHD’s
Sally w/ 65# did not make all squats
WOD w/ 65#& step ups
25-17-16-17-18= 93
“Bring Sally Up” w/115#; didn’t make it down on 5 or so.
WOD Rx’d: 34, 32, 30, 28, 27= 151
Sally w 95#. Didn’t make the last 5 squats
Wod w 95# & step-ups
1) 34
2) 37
3) 36
4) 38
5) 42
Total – 187cals
“Bring Sally Up” w/ 115# – think I blacked out and missed 2-3x
WOD w/ 135# / mostly step-ups / row
29-30-30-27-25
Wod 17.2 rx with the beautiful wife judging.
2 muscle ups in the second round.
Tie break time 10:44
Reps 114
17.2 scaled
78 reps, 6:01 tiebreak time
Bring Sally Up w/ 95#
Wod RX
135#
Box jumps
Row for Cals = 35, 31, 34, 32, 32
164 ttl cals
Bring Sally up w/ 135
Wod w/135, step ups & row
35 cal each rd
175 total
Wod 17.2 rx
113 reps
1 muscle up in second round of muscle ups
Bring Sally up w/80. Missed some.
WOD
95#
Box jumps
Bike
79 Cal
Bring Sally w/ 115#, missed 5-6 squats
WOD w/ 115 & assault bike:
27/25/24/24/28
Bring sally up/down with 55 lb. missed 3 or 4 at the end.
105 total calories
17.2 as rx’d: 5:26 tie breaker. 2 rounds plus 5 bar muscle ups. 83 reps
Looking good Blocker