Tuesday 170307
3 Sprint Rounds For Time:
-16/14cal Row or 14/12cal A Bike
-14 Dumbbell Thrusters 45/25lbs RX+ 50/35 MRX 40/20 or 14 Barbell Thrusters 115/75 RX+ 135/95 MRX 95/65
-12 T2B
Rest 2min After 1st Round and
Rest 3min after 2nd Round
Post time for each round and total time minus 5 minutes of rest 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
Pause FS, stayed light
85-105-115-125
Wod w/75#, BB Thruster & GHD’s, thrusters unbroken.
Rd 1- 2:17
Rd 2- 2:32
Rd 3- 2:48
12:38-5=7:38
Strength: Front Squat
4@185
4@200
3@215
3@215
WOD Rx w/DB Thrusters & Bike:
2:37-3:45-3:44
Total Score: 10:06
Front squat with 3 second hold at the bottom:
4 @ 85
4 @ 90
3 @ 95
3 @ 100
WOD w/14 cal Row, 25# DB Thrusters & GHD sit ups
1 = 2:39
2 = 2:46
3 = 2:46
Total time: 13:10 – 5:00 = 8:10
Core:
1 min left plank hold
1 min right plank hold
1 min high plank hold
25 anchored sit ups
25 4-count flutter kicks
Pause Front Squat
235-235-255-255
WOD Rx (Row/115)
10:35 – 5:00 = 5:35
Rd1 – 1:20
Rd2 – 2:00
Rd3 – 2:15
Front Squat with pause
85-95-100-105-105?
WOD w/ 20# DB
12:58
MRX with DBs
10:40
Mod WOD due to shoulder:
14 cal row/14 fs@75#/14 anchored abmat situps
13:06-5:00=8:06
Pause front squat
4@245
4@265
3@275
3@285
WOD as RX’D w/DB,Row,and GHD
Rd1-1:48
Rd2-2:15
Rd3-2:16
Core development completed
Strength done with Brent good job man made it look light
Pause FS
135/155/175/175
—
Wod. W/GHD instead TTB. Row/45#DB
12:40 – 5:00 = 7:40
Wod Rx (45 DB, row)
R1 = 1:20
R2 = 1:22
R3 = 1:36
Total = 4:18
All core devp.
Pause FS
135/155/175/175
—
Wod.
Bike / 45#DB / TTB
12:48– 5:00 = 7:48
Tempo front squat
4@105, 115
3@ 125, 130
Wod as rx’d (dbs and rowing)
1:43
1:44
1:50
10:17-5:00 = 5:17
Core
Pause :03 Front Squats
4@185
4@205
3@215
3@215
Went less than % and still died.
WOD w/ row/45# DB/GHD sit ups
2:04-2:23-3:06=7:33
Front squat with 3 second hold at the bottom:
All sets @ 185#
WOD
Rx+ with bike and 50# DB’s
1:15
1:22
2:04
Total time=9:41-5:00(rest)=4:41
Of course I screwed this Wod up as usual. I just realized I rowed 14 Cal each rd not 16 cal. So I did a MOD WOD.
I RM clean and jerk
215#
EMOM
Odd minutes – 12 burpees
Even minutes – ascending by 1 C&J 165#
Finished minute 12
Front squat with 3 second hold at the bottom:
4 @ 135
4 @ 155
3 @ 175
3 @ 185
*
WOD as rx’d, w/16 cal Row, 45# DB Thrusters & T2B
1 = 2:45
2 = 3:02
3 = 3:22
Total time: 14:11 – 5:00 = 9:11
Front squat w 3sec hold at bottom
6 @ 135#
4 @ 155#
3 @ 175#
3 @ 185#
Wod w 95# thruster & row
1) 2:02
2) 2:28
3) 2:32
WOD Rx w/ 45# DB
2:14
3:01
3:41
Core development