Monday 170501
For Time:
-20 Power Cleans 115/65 RX+ 135/85 MRX 95/55
-400m Double Plate Carry 35s/15s RX+ 45s/25s MRX 25s/10s (remove from bar)
-15 Power Cleans (reload bar)
-400m Run
-10 Power Cleans
-200m Double Plate Carry (remove from bar)
-5 Power Cleans (reload bar)
-200m Run
*The bar is loaded with plates to be carried*
Post time to responses.
Photo credit: Angelfishie
BS 4×6 @ 80%, 155#
Wod Rx’d 11:20
Stationary lunges (40 & 20) w/ 2 15# plates stacked weight OH sub’d for runs.
Squats light @115#
Wod w/55# cleans, 20# lunges (should’ve gone heavier)
10:06
Back Squats–Participated
5@265#
3 sets of 5@275#
WOD as Rx’d w/ 40/20 lunges w/ 35lbs Plates=11:00
Back Squats
6 Sets of 6 @ 225#
WOD
For Time:
-20 Power Cleans @ 135#
-40 OH Plate Stationary Lunges with two 45# plates (90# total)
-15 Power Cleans
-1km Bike
-10 Power Cleans
-20 OH Plate Stationary Lunges with two 45# plates (90# total)
-5 Power Cleans
-0.5km Bike
Time: 11:15
Back squats
6 sets of 4 @175%
Wod rx with overhead plate lunges and bike
8:58
Wod as rx’d
10:46
Back Squats
6 sets of 5
185# (~78% of my 1RM)
WOD as Rx (don’t get to say that often 🙂 )
16:26
great job noon class!
BS @ 105 stayed light today
WOD with plat carries and rows and instead of runs 12:38
Back Squats
6 sets of 5
185#
WOD as Rx
14:05
Thanks for the new running track, still think it was a bit long! Had a major side ache today, could barely pickup 115. Great work Laura! smoked that wod!
Some smoking fast CFJ CFers showing the world not to mess with them or they will mess you up!!
A: Back Squats w/safety squat bar 6 sets 6 reps at 165lbs
B: WOD = 95lbs for cleans and 2 x 1.5pd KB Farmers carry = 15:57
C: Core Development complete
Back squats all at 135#
WOD as Rx’d
12:56
Back squats
3×4 @ 255#
3×6 @ 255#
Wod as rx’d
15:03
TOUGH one, but super fun
Some core, but back wasn’t feeling perky
Back squats: 8@225; then 6 sets of 4 @ 275#
*
WOD as rx’d (115# & 35 # plate carry)
13:00
*
Core development
2sets of 10 GHD sit-ups w/ 20 sec hold between
*
1 min cumulated L-sit
*
2 sets of GHD ext
*
1 min high plank
BS @ 205#
WOD as rxd
14:50
Back squats
6×6 @325 all sets completed
Those back squats got really spicy on those last two sets
Wod as RX+
15:53
Good job everyone it was a fun one today!!!!
Glad my legs are working after this weekends competition
Squats 6×6@275
WOD rx – 14:40
Those carries were deceiving.
Had to skip back squats in order to get WOD in before heading into work
WOD rx’d+ w/stationary lunges and running
11:41
Wasn’t paying attention after first set of stationary lunges and started running so got a good 50-100m extra in before I loaded bar back up and did the 15 power cleans!
50 GHDs
Back squats
5×4 205#
WOD rxd
18:51
Back Squats
225#
4-5
Wod rx
14:03
Mod wod
(115# hang cleans and row)
15:38
Back squats
6 sets of 4 w/80#(80% would have been 100#)
WOD w/55# PC and 15# weights for carry
16:31
This was one of my favorite WODS!!!
Fun 6:30 class
Also did 35 sit ups and 1 minute low plank hold
BS 6×6 @ #165
WOD RX’d with two plate OH lunges and running
10:42
Back squats @ 135#
Wod rxd
14:56
BS 6×4@155#
WOD w/85#
400m & 100m carry
Fun one, but should have gone with lunges 🙁
19:11
80% would have been 160#
Back squats
6×6 205#
WOD rxd 115# and 35# plate carry (first RX workout @ Crossfit Jenks)
19:00ish (too tired to look) Cap @ 18 min