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.
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.
Front Squats
stayed light
—
Wod. Rx’d (barbell)
7:28
—
Most core/squat developmen
Front squats
7-7-5-5-4 @ 85-85-95-95-105
WOD w/25# DB’s, 10′ rope climbs
7:15
Core:
50 GHD sit ups
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
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
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
Strength:
7@185
7@185
5@205
5@205
3@225
Wod RX with barbell and rope climbs
6:08
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
Wod rx’d w/ sandbag & fat rope
7:03
Strength:
206# 2x 7
220# 2x 5
235# 1x 4
Some core then had to go
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
@kevin LOL! definitely Rx’d!
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
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
Wod Rx (barbell and CTB)
7:34
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
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!
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!!!
Wod w/rope climbs
2×7 @ 215
2×5 @ 225
3@ 255
Wod rxd w/barbell &a rope climbs
6:36
*& 2 rope climbs*
CFBreck 55 degrees
WOD:
For time:
30 Power Cleans, 155/105 lbs
30 Ring Dips
30 Handstand Push-ups
Rxd: 12:15
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
FS
2×7@205, 2×5@225, 3@250
WOD rx w/ barbell -4:59
Strength/
front squat up to 255#
—-
Wod RX
Sandbag
8:02
Most core work
And Shannon, did you have to post it was only 55 degrees!! We are
about to die here! The heat index was supposed to get to 105 today!!
Shannon, did you have to post it was only 55 degrees!! We are
about to die here! The heat index was supposed to get to 105 today!!
2 Rope climbs
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!
FS2x7@235
2×5@250
3@365
wod w/ sandbags and mostly C2B PLUs
14:20
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