Thursday 170518
For Time:
-10 Squat Clean 95/65lbs RX+ 115/75 MRX 75/55
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22GHD Sit-ups
Rest 1min
-10 Front or Back Rack Lunges (alt,stationary) 95/65 RX+ 115/75 MRX 75/55
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22 GHD Sit-ups
Rest 2min/Add Weight
-10 Front or Back Rack Lunges (alt,stationary) 135/95 RX+ 155/105 MRX 95/65
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22 GHD Sit-ups
Rest 1min
-10 Squat Clean
-16cal Row or 16cal A Bike
-22 Anchored Sit-ups RX+ 22GHD Sit-ups
Post time to responses.
Strength: Front Squats @85% (215#)
4-4-4-4-4-5
WOD Rx w/GHD’s & Row:
2:30 + 3:18 + 4:03 + 4:43 = 14:34 (18:34-4:00)
CrossFit 213 (last day in Cali)
Strength: 3RM of FS with 3 second pause at the bottom of each rep
Up to 205#
WOD Rx’d For Time:
50 KBS (55#)
40 Pushups
30 Thrusters (75#)
50 Double unders
40 Box Jump Overs (24″)
30 Pullups
12:28
Strength FS at 225lbs 6×4
Wod first round rx+
Rest of the rounds rx+ weight rx everything else
Time 17:44-4:00mins rest 13:44
Front Squats
6×4@125#
WOD rx’d w/row and GHD’s
16:55-4:00=12:55
No strength
Wod w/65# the whole time… doing Bricktown tomorrow
14:16
5-5-5-5-4-4
105-125-125-125-125-125
All rowing RX 16:03
Strength
105-125-125-125-125-125
WOD – 55# then 75# — did bike
17:29-5:00
12:29
That bike was death.
Woops.
17:29-4:00
13:29
FS @ 105×5–125×5–145×4–145×4–145×4–145×4
WOD rx
2:24
2:19
2:42
3:16
Total time 14:41-4:00=10:41
I forgot to subtract 4:00
10:16
Strength:
All sets 4 reps
185,225,245,245,265,285
Wod Rx+:
1st and 2nd round w/115
3rd and 4th w/155
17:18-4:00=13:18
5-5-5-5-5-5
135-135-155-155-175-175
All rowing RX
14:58-4:00=10:58
Strength
5 sets X 4 @205#
Wod Rx
R1=1:55
R2=1:58
R3=2:42
R4=2:36
Total time = 13:11-4:00=9:11
2 sets 4x @ 185#
2 sets 4x @195#
2 sets 4x @ 205#
WOD w/ row’s & GHD’s
15:59 – 4:00 = 11:59
Strength:
2×5@185#
2×5@195#
2×4@205#
WOD: RX weight w/ GHD’s
17:33 – 4:00 = 13:33
5@125
5@125
4@135
4@135
3@135
4@125
Rx’d
17:30-4:00=13:30
Those last 10 squat cleans WOWWW
Front Squat
5 sets @ 255#
1 set @ 295#
WOD Rx (all bike)
1:30
1:40
2:01
3:14(damn)
Total: 12:25- 4:00 = 8:25
Front squats
1st 4 sets
5@130
Last 2 sets
4@130
Wod rx +
17:00 – 4:00 = 13:00
Holy moly. Sorry for the F bombs but those right legged lunges were SO hard!!!
Great photo Toby!
Front squats: 5@135; 5@ 205; 5@ 245; 5@245; 4@265; 1@285
*
WOD as rx’d
1st: 3:02
2nd: 3:00
3rd: 2:59
4th: 3:27
*
Finished at 16:28 (-4) = 12:28
Strength:Front Squat
6×4@265#
WOD RX’d=13:57-4=9:57
Rowed all
& did GHDs instead of sit-ups
Front Squats 6×5@225, closer to 80%
WOD rx
2:03
4:57 (1:54)
9:05 (2:08)
12:36 (2:31)
-4:00 = 9:36 damn Max
FS
225# x 5 x 4 reps
Wod as rxd 15:20
Bryson
FS
115# x 6 x 5 reps
MRX 13:30
Strength:
3 x 185
2 x 205
1 x 215
Wod RX – all Bike
14:21 – 4:00 = 10:21
FS @ 270
5-5-4-4-4-3
wod+ w/ rows
20:48
Front squat 6 sets of 5 at 130#
Wod with row. rxd except did ghds
16:19-4=12:19
CrossFit Pearl District
3 rounds of 1 legless rope climb from the floor, 5 strict HSPU negatives
Wod
3min AMRAP burpee box jumovers 24″
Rest 1 min
3min AMRAP DB s2o 50#
Rest 1 min
3min max cals on bike
30/48/55 – 133 reps total
Did today’s wod Monday @ 13:06-4:00 = 9:06, don’t want y’all to think I’m slacking 🙂
Strength:
4-5-4 @295
5-4-5 @300
WOD RX+ With Assault bike
14:43-4:00+10:43
No strength
WOD
Rx+ with Assault Bike
Round 1=2:34
Round 2=2:22
Round 3=2:32
Round 4=3:15
Total time=14:43-4:00(rest)=10:43