Monday 170320
For Time:
-200m Run or Row or 0.5km Bike
-2 Front Squats
-2 Back Squats 135/95 RX+165/115 MRX 105/70
Rest 1min
-400m Row or Run or 1km Bike
-4 Front Squats
-4 Back Squats
Rest 2min
-600m Run or Row or 1.5km Bike
-6 Front Squats
-6 Back Squats
Rest 3min
-6 Front Squats
-6 Back Squats
-600m Row or Run or 1.5km Bike
Rest 2min
-4 Front Squats
-4 Back Squats
-400m Run or Row or 1km Bike
Rest 1min
-2 Front Squats
-2 Back Squats
-200m Row or Run or 0.5km Bike
Post time to responses.
Strength: Back Squat (3 sec pause)
4@205, 3@225, 2@235, 2@235
WOD Rx: Bike last set. Row everything else.
14:15
Back Squats with 3 sec hold
4-4-3-3 @ 95-115-130-145
WOD MRx
all running
Time = 26:40 – 9:00 rest = 17:40
Back Squats w/ 3 second hold
Participated—4@295; 2@315; 3@295; 1@315
WOD Rx’d w/ Row: 20:22 – 9=11:22
Back Squats w/ 3 sec pause – 4@145; 4@155; 3@165; 3@165
WOD as Rx’d w/ 0.5km bike, 400m row, and 600m run = 24:12? – 9 = 15:12
Back squat
105-115-135-145
–
Wod RX
24:31-9:00
15:31
Wod in the garage
As rxd with rowing
~ 22:23 – 9:00 = 13:23
Chad you are one strong young man that is growing greatly at CrossFit. Keep it up young Buck!
Pause Back Squat
4=185 – 4=215 – 3=235 – 2=265
–
WOD 200m Run-400m Row-1.5KM A Bike -600m Run-400m Row-0.5km A Bike
All back squats at 135lbs and KB Goblet Squats at 88lbs for Front Squats (still can’t rack a heavy bar)
=22:44 – 9:00 = 13:44
BS
105-115-125-135
Wod Rx’d w/runs
23:03 – 9:00 = 14:03
WOD w/95# and assault bike
22:31 – 9:00 = 13:31
BS
205-245-275-275
Wod rx’d w/runs
20:51 – 9 = 11:51
Chad – you the man!!!
Pause BS – up to 185#
WOD w/ 115# + the stache
(all row)
22:36 – 9:00 = 13:36
Fun noon class! Great job!
BS
155-185-205-225
Wod rx’d w/runs
21:37 – 9 = 12:37
*correction: 21:36 – 9:00 = 12:36
Pause back squats
125-135-145-145
WOD rx’d w/runs
23:55-9:00=14:55
Pause back squats
155-155-165-165
WOD as Rx’d w/ runs
22:35- 9= 13:35
Great picture, Chad!
WOD
As Rx’d (all row)
20:47 – 9:00 = 11:47
Strength:
235-255-265-265
Wod as rx’d in the 4:30 heat with all runs. Holy smokes.
22:28
Strength
275-295-325-355 way below %s
Wod rx all runs
21:13-9:00 = 12:13
Awesome job chad and Kevin, you guys have no quit on runs!
Strength
Stayed extremely light
—
Wod. Rx’d. Running
22:06 – 9:00 = 13:06
Collectively some of the slowest runs of my life….
Pause back squats
4@225
4@245
3@275
3@275
Wod rx with assault bike 0.5km, 1.0km, 1.5km, 1km, 0.5km
Time=21:50-9:00= 12:50
Strength
4 @ 125
4 @ 135
3 @ 145
3 @ 145
Wod rx’d, all runs except both 600m. 24:47-9:00=15:47
Soooo HOT
Strength up to 205
WOD Rx: 21:25
Strength 225, 255, 275, 275
Wod RX
All run 19:35-9:00=10:35
Pause squats
4@275
4@315
2@335 failed third rep
2@335 didn’t attempt a third rep
Below percentages on these squats
WOD as RX+
20:33-9:000=11:33
Good push everyone fun WOD very hot out there today shoes immediately came off after feet were burning
WOD with all runs
BS 115-125-145-155
WOD rx’d all runs
23:30-9:00 14:30
Tough after taking off 10 days!
5:00 am: weather was beautiful!
Pause BS:
4@135
4@155
2×3@170
WOD as rxd: 22:27-9:00= 13:27
4:30 with the Sullivan’s!
Strength: HS shoulder touches
HS walk practice
WOD: new version of this mornings…
All runs and rests the same, subbed FS/BS WITH STRICT pull-ups and strict dips.
22:29-9:00=13:29
Only 2 seconds off! Fun day with Mere & Syd!! ❤
3 mile run
Tempo back squats
4@115, 135
3@ 145, 145 (did it twice for some reason)
2@ 155
Great job Shannon!! 🙂
Strength = 205,225,225,225
Wod Rx = 21:20
3s pause BS
4@245
4@265
3@285
3@285
wod+
27:00
Strength up to 205#.
Wod RX
All runs
20:36