Friday 170609
Based on Regional Event 3 2017
For Time:
-50 DB/KB OH Lunges (alt/stationary) or 100- ft. DB/KB OH Walking lunges 53/35 DB/KB RX+ 80/55 DB or 70/53KB MRX 45/25
-100 Doubles
-50 Wallballs 20/14 10/9′ RX+ 30/20 10/9′ MRX 20/14 9′
– 5 Rope Climbs 15′ RX+ 10 Rope Climbs 15′ MRX 5 at 10′ or 3 at 15′
-50 Wallballs 20/14 10/9′ RX+ 30/20 10/9′ MRX 20/14 9′
-100 Doubles
-50 DB/KB OH Lunges (alt/stationary) or 100- ft. DB/KB OH Walking lunges 53/35 DB/KB
RX+ 80/55 DB or 70/53KB MRX 45/25
Post time to responses.
WOS as rx’d except did 200 singles
17:52
WOD Rx’d: 21:00
Super Scaled Version:
100′ OH walking lunges w/15#DB
50 D/U
25 WB 10#
3 10′ rope climbs
25 WB
50 D/u
100′ OH walking lunges
time = 13:16
2 x 800m run w/2 min rest between
TGIF!
WOD RX’d=21:08
2 k bike
12 wb, 14#
600 m row
12 wb
1.5 k bike
12 wb
400 m row
12 wb
1 k bike
12 wb
200 m row
12 wb
.5 k bike
19:10
2min sit-ups=51
Wod RX + with 75lb dumbbell. 30lb wall ball and 10 rope climbs
20:55
Wod Rx+:
23:25
Rx’d 21:12 w/ walking lunges and fat rope
Lots and lots and lots of resting
WOD as hernia rxd
50 box step ups (20# db)
200 singles (bad choice)
25 wb squats (12#)
25 db press (20#)
10 mod rope climbs
25 db press
20 cal assault bike
50 box step ups
25 wb squats
Probably a no rep per BB!
Mrx
19:22
Quads were locking up bad. Great job nooners
@ CrossFit Malibu
3 rounds of Kelly – 15:55
Glad it was only 3 rds, 5 might have ruined vacation.
WOD
Rx+
DU’s unbroken
Time: 23:53
WOD rx’d+ w/55#DB, 20#WB, and 10 RC
30:05
wowzers was that 55#DB HEAVY especially on the last 50m of lunges. Thanks Breck and Mere for making me do rx’d+ that was good for me!
WOD RX except last 2 rope climbs were about 13ft
23:21
Wod as rx +
55# db then switched to 50# on second lunge
All else rx +
24:43
Felt good to be back at cfj!
Wod rx+ 80DB
25:24
Lots of respect for the regional athletes that made that look easy
Wod RX+ w/KB
22:33
PM: Tuesday’s strength since I’ll be out of town
6×2 bench press @ 255# e2:30mom
Modified with 45# db
27:58
Wod rx
60# DB (no 55#)
21:56
23:40
35# DB for 100′ lunges
200 singles
20# 9′ wall balls
5 x 10′ rope climb attempts