July 12, 2017

Wednesday 170712

5 RFT: 
– 8 Sand Bag Lunges 80/50lbs or Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 or Double Dumbbell Lunges 45/30 RX+ 50/35 MRX 35/20
– 2 Front Squats
– 2 Rope Climbs 15′ MRX 10′ or 12 C2B Pull ups MRX 12 Pull-ups (can intermix pull-ups and rope climbs in different rounds)

Post time to responses.

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31 thoughts on “July 12, 2017”

  1. Strength: Front Squat
    7@205
    7@205
    5@225
    5@225
    4@235

    WOD Rx w/Barbell & Rope Climbs:
    8:51

    *Ripped hand during third round and had to glove up. Gloves matched my bag so I still consider this Rx.

  2. At open gym at crossfit3086 in Panama City beach-

    “Dallas 5” modified
    With a Running Clock in 29 minutes
    From 0:00-5:00, AMRAP:
    burpees = 61

    From 6:00-11:00, AMRAP:
    7 Deadlifts (155/105 lb)
    7 Box Jumps (24/20 in) – stepups
    5 rds + 1 DL

    From 12:00-17:00, AMRAP
    Turkish Get-Ups 26#
    6 on each arm

    From 18:00-23:00, AMRAP:
    7 Power cleans with 95#*
    7 Push-Ups
    5 rds + 4 pc

    From 24:00-29:00, AMRAP:
    Row (calories)= 71
    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations, 1 min rest between station

  3. FS
    7’s @ 125#, did 4’s (not 5’s) @ 135#, 2 (not 3-4) @ 145#. Felt super heavy today.
    Wod w/ Front rack lunges & 10′ Rope
    8:30

  4. Front Squats

    2 sets of 7 @ 245#
    2 sets of 5 @ 260#
    1 set of 4 @ 275#

    WOD Rx’d w/ sand bag and one round w/ rope climbs and the rest w/ C2B

    9:04

  5. 41/5’7″/168

    Front Squats
    2 sets of 7 @ 245#
    2 sets of 5 @ 260#
    1 set of 4 @ 275#

    WOD
    As Rx’d with 80# Sand Bag and 15′ Rope Climbs (first 3 rounds were legless)
    Time: 6:49

  6. that is a cool picture! probably me but I can’t tell…

    strength – FS
    7 @ 135#
    7 @ 135#
    5 @ 155#
    5 @ 155#
    4 @ 175#

    WOD Mrx (75# barbell front squat lunges; barbell front squats; Reg. PLU’s)

    12:42

    *hands ripped during 3rd round…really slowed me down

  7. 51/5’10/180

    Front Squats
    2 sets of 7 @ 185
    2 sets of 5 @ 195
    1 set of @ 210

    WOD
    with 65# Sand Bag and 15′ Rope Climbs
    14:00

  8. WOD
    As Rx’d:

    w/ barbell and 15′ Rope Climbs (first 3 rounds were legless | each round 1 fat rope & 1 skinny), last 2 rounds both fat rope not legless

    Time: 7:57

  9. FS
    2 sets 7@ 125
    2sets 5@ 135
    1 set of 3 @ 145
    Not correct percentages today : (

    WOD with alternating CTB and 10 ft rope climbs. Started with CTB and rx’d load on sand bag

    8:11

  10. Front Squats
    7@115
    7@115
    5@135
    5@135
    3@155
    WOD rx’d with sand bag and rope climbs
    9:14
    rope climbs took me a while today had to rest way too long in between them
    core development completed!

  11. Front squats
    2x7reps@275
    2x5reps@295
    1×3@315 failed my 4th rep attempt but I’m happy with 3 at this weight

    Wod RX’D w/80lb sandbag
    6:32

    Core development completed used 55lb kb for squat hold

    Hot day today good job everyone!!!

  12. Front Squats:

    2 sets of 7 w/70#
    2 sets of 5 w/80#
    1 set of 3 with 90#

    WOD w/50# for front squats, jumping pull ups, did 16 walking lunges
    ea rd with 20# dumbbells

    15:05

  13. I showed up…

    And like any good friends should do…Got hazed for my poor attendance lately. Lol

    Then proved why you skip a bunch of days then you will pay the price!

    Back at it tomorrow!

  14. 7@135
    7@135
    5@140
    5@140
    3@155

    WOD sand bag RX

    1st round with RX rope climbs
    Last 4 rounds with scaled stiff leg lower to ground and pull back up

    8:19

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