Monday 170306
For Time:
-5 Power Cleans 165/110 RX+ 205/135 MRX 145/90
-15 HSPU MRX 2/4″ Rise
-100 Doubles
-4 Power Cleans
-14 Pull-Ups RX+ C2B or 7 Bar MUs
-80 Doubles
-3 Power Cleans
-13 HSPU MRX 2/4″ Rise
-60 Doubles
-2 Power Cleans
-12 Pull-Ups RX+ C2B or 6 Bar MUs
-40 Doubles
-1 Power Clean
-11 HSPU MRX 2/4″ Rise
-20 Doubles
Post time to responses.
CrossFit Open WOD 17.3 Details:
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
14:14
PC
8 @ 85#
6 @ 105#
4 @ 115#
2 @ 125#
1 @ 135#
Wod rx’d w/ 2 ab mats.
15:37
Strength: TnG Power Clean
8@155
6@165
4@175
2@185
1@215
WOD with 165#/Strict HSPU’s with 1 Abmat, Bar MU’s:
17:51
TnG PC: 135, 155, 175, 195, 205
WOD w/165#, 1 abmat: 16:58
TnG Power Cleans
8@195
6@215
4@245
2@265
1@295
WOD as Rx’d but 205 on cleans=16:42
Strength:
8@175
6@185
4@205
2@225
1@245
WOD Rx+:
10:15
W/c2b & strict HSPU
TnG power cleans
95-105-115-125(F 2nd Rep)-1 @125-135(F)
WOD w/ 95# and ab mat for hspu
14:29
TNG PC w/ the Graham’s momma! 🙂
95-105-115-125-135
WOD w/ 110lbs, reg PU and pull-ups, dubs (first time at the butterfly in a while)
12:18
Great work, 9:30!
Power cleans 8-6-4-2-1 @ 55-75-85-95-115
WOD MRx =20:33
95-95-115-125-135
Wod as Rx’d
11:51
Power Cleans:
Worked up to 1 @ 185#
WOD mods:
155# power cleans
HSPU w/ 2 abmats – still not quite touching but am descending ~2″
*everything else was Rx
12:38
Great noon class! Good to see The Machine back in the saddle again!
Power Cleans
8 @ 115, 6 @ 125, 4 @145, 2 @ 155, 1 @165
WOD
145 lbs
19:05 (jump rope broke)
Power Cleans 85-105-115-125-135
WOD as Rx’d = 12:28…..me and HSPU just don’t go together!
TnG power cleans
8 @ 135#
6 @ 155#
4 @ 175#
2 @ 185#
1 @ 205#
1 @ 225#(pr)
Wod rx except 185# pc
15:52
TNG power cleans
8@105
6@115
4@125
2@145
1@165
WOD rx’d+ w/135#, strict HSPU, and c2b pull ups
11:12
17.2 Rx = 122
Thanks Meredith!
Redid 17.2
119 reps / 9:34 tiebreak. 5 rep increase!
Nice job Royce!!!
Strength
8-145
6-165
4-185
2-205
1-225
—
Wod. Rx’d.
12:42
PC/ Dani
85-95-115-125-135
WOD RX except did hand release push ups for HSPU
11:57
Strict HSPU
Strength
8-145
6-165
4-185
2-205
1-225
—
Wod w/ 165# and ski jumps
13:29
Strength:power clean
8@175
Skipped the set of 6 by accident
4@225
2@255
1@275(20lb pr)
WOD RX plus w/bar muscle ups
12:24
Fun workout today hope everyone has a good day!!!!
200 meter farmer carry w/70lb KB
Unbroken
400 meter run as cool down
Redo 17.2
3:44 tie break
7 MU!!
85 total better than I hoped for! Thanks Nicole for judging, Meredith for coming and Cindi and Allie for cheering! Sydney, I know you were there in spirit! Always fun to conquer fears and push hard
TNG Power Cleans:
8@145
6@155
3@175 (missed 4th)
2@185
1@205
WOD as RX: 15:21
E2MOM
8@165-6@185-4@205-2@225-1@245
*
WOD rx – 10:42
*Everything unbroken except dubs. Dubs were a train wreck.
Great job Shannon!
Strength: Power clean
8@135; 6@165; 4@185; 2@205; 1@225
*
WOD w/ modification. push-up with 20″ box in place of HSPU. OW, rx’d
13:34
Dang that’s awesome Shannon killing it!!!!!
TnG Power Cleans
8-135
6-155
4-175
2-185
1-195
Wod rx
12:29
PC up to 205#
WOD w/ 185# & 7/6/5 Wall Climbs for HSPU:
~12:29
CrossFit Federal Way (Seattle)
10 min AMRAP
10 thrusters 95#
30 double unders
10 power cleans
4 rounds