Thursday 171102
3min AMRAP:
-Run 400m and Max HSPU or Wall Walks
REST 2min
3min AMRAP:
-Row 500m or A Bike 1km and Max S2O 135/95 RX+165/115 MRX 95/65 or DB 45/30 RX+ 50/35 MRX 40/25
REST 2min
3min AMRAP:
-A Bike 1km or Row 500 or Run 400m and Max Max Dips (Ring or Bar) or Parallette Dip Push-ups
REST 2min
then
“Finisher”
For Time:
– 100 Anchored Sit-ups MRX 75
Post results to responses.
Max hspu’s=23, 10
Max push press@135=15, 11. Mistake on weight!! Ouch!
Max bar dips=25, 20
Wod with 1k bike every round
Rd 1 hspu’s=13
Rd 2 max s2o 135lbs=18
Rd 3 max bar dips=24
100 sit ups=4:09
Push ups: 18, 15
Strict press to push press 65#: 12, 10
Parallette dips: 20, 18
WOD
400 m row and push ups: 20
500 m row and s2o 65#: 13
500 m row an parallette dips: 17
Finisher
100 anchored sit-ups: 4:19
Max HSPU’s (all kipping w/1 Abmat): 25 unbroken/10 unbroken
Max Strict Press w/45#: 25/26
Max Bar Dips: 20/12
WOD w/Bike only & 135# Split Jerks:
Max HSPU’s (all kipping w/1 Abmat): 10
Max Split Jerks: 8
Max Dips: 16
Finisher: 75 Abmat Anchored Situps
3:31
Great pic of the champ!!!!!!
1 Min max Kipping HSPU’s=28/12=40
1 Min rest
1 Min max Strict Press into Push Press@95# barbell=5 Strict and 20 Push Press both rounds=25/25=50
1 Min rest
1 Min max Bar Dips=35/32=67
1 Min rest
Repeat above for total of 2 Rounds
Total reps=157
WOD
400 Meter run and Kipping HSPU’s=22
500 Meter row and 45# Dumbbells Push Press=30
1Km Assault bike and Bar Dips=38
Total reps=90
“Finisher”
Time: 3:00
Station Rotation
HSPU 1: 15, 2: 7
Strict/push 1: 5/11, 2: 5/8
Bar dips 1: 19, 2: 19
WOD
1 7hspu
2 135#, 9
3 bar dips 13
100 sit-ups, 4:41
Love this picture of Sydney and the strength she possesses!
Max HSPU- 1: kipping no ab mat 8
2: strict 1 ab mat 7
Max Strict/Push 30#DB Press- 1: 7/14
2: 7/10
Max Bar Dips: 1: 11
2: 8
WOD w/ strict 1 ab mat HSPU, 30# DB PP, bar dips
1: 14
2: 18
3: 11
Finisher 3:19
Warm up
HSPU 10/10
BB Strict/Push press 15+15 / 15+15
Bar Dip 10/10
WOD Rx HSPU, 45# DB, Bar Dip
1. Run+HSPU = 25
2. Row+DB PP = 41
3. Bike+Dips = 29
Total: 95
Finisher:
6:36 (thanks for keeping the lights on for me Nicole)
Max HSPU
1: 9 (strict 1 ab mat)
2: 5 (strict 2 ab mat)
Max Strict/Push 40#DB Press
1: 8/11 (19)
2: 9/9 (18)
Max Bar Dips:
1: 12
2: 10
WOD w/ strict 2 ab mat HSPU, 40# DB PP, bar dips
1: 9
2: 16
3: 11
Finisher 4:50
Station Rotation
HSPU- 16/11 (no ab mat this time and was much harder)
30# DB strict press to push press- 5 to 17/3 to 12
Ring dips- 8/8
WOD w/30# Dumbbells
Run into HSPU- 11
Row into DB S2O- 11
Bike into Ring dips- 7
100 anchored sit-ups for time- 2:42
Great pic of the 2016 Crossfit Games Champion Syndney Sullivan. (Just a little more detailed than Max)
Great shot of a beautiful, strong and inspiring young lady!
Garage wod
25 cal, bike
50 back squats 135#
25 cal, bike
6:22
Station rotations
Strict HSPU: 47/20
65#strict press into push press=5to15/5 to 21
Bar dips: 23/25
WOD rx’d W/strict HSPU and 30#DBs
Run to HSPU: 36
Row to DB push press: 20
Assault bike to bar dips: 30
Total reps=86
“Finisher”
100 anchored sit ups= 2:29
Love the pic Sydney!
Thank you all for the sweet comments:) I wouldn’t be where I am today without all of you!! So glad to be back at it!
Max HSPU
5 / 5
Max Strict press to push press w/ 45# DB
10-10 / 5-10
Max dips
Run 400m to hspu
1:16 run, 6 HSPU
ROW 500m to s20 45# DB
1:39 row, 16 s2o
Run 400m to bar dips
1:31 run, 20 dips
For time: 100 sit-ups
4:40
Everything is on fire! Woot!
Ft Elev Push Ups: 40 – 20
Press/Push Press: 5/26 – 5/18 @95
Bar Dips: 20 strict – 17 kip
WOD rx
400m 3 wall climbs
500m 13 Push Jerk
1k 18 dips
*
100 sit ups – 3:56
2 rounds
1 min max push-ups: 35/16
1 min max DB strict DB (45#) press to push press:
10 SP+10 PP/5 SP+10 PP
1min strict bar dips: 16/15
*
WOD as rx’d except did push-ups in place of HSPU
1st – run then max push-ups = 20
2nd – row then max DB (45#) S2O = 22
3rd – assault bike then max strict dips = 16
*
Finisher – 100 anchored sit-ups took me 5:23
7hspu 4 wall walks
9 strict 13 push press rd1
10 strict 13 push rd2
16 dips parallel bars both rds
WOD
2 min run 2 wall walks
1:56 row 16 push press
1:46 A bike 15 dips
Cramped up after 40 sit ups.
Tougher than it looked on paper.
2 rounds
Max strict HSPU : 15/6
Max Struct Press to Push Press 45# DB : 19/18
Max Ring Dips : 21/17
——–
Wod w/ 45#
HSPU Kip: 13
DB PP: 16
Ring Dips: 14
——–
Finisher
100 SU
5:02. Holy cow that hurt!
WOD:
400 Meter run and wall climbs = 3
500 Meter row and 95# Push Press = 23
1Km Assault bike and Parallette Dips = 40+
“Finisher”
Time: 2:18
1 Min max Kipping HSPU’s=20/16=36
1 Min rest
1 Min max Strict Press into Push Press@15# Dumbbells=29/24=53
1 Min rest
1 Min max Bar Dips=16/9=25
1 Min rest
Repeat above for total of 2 Rounds
Total reps=114
WOD
400 Meter run and Kipping HSPU’s=18
500 Meter row and 25# Dumbbells Push Press=16
400 Meter run and Bar Dips=12
Total reps=46
“Finisher”
Time: 5:13
Great pic Sydney! <3
2rds
HSPU 10/6
SP PP 45# 15/11
Ring dips 20/16
400m/hspu – 9
500m/pp 45# – 12
1k/ring dips – 17
100 sit-ups 2:12
2 rds
Push ups: 20 (all regular push ups) (
16 (5 regular, remaining from knees)
Strict press to push press w/45# BB
17 – 7 strict, remaining push press
14- 4 strict, remaining push press
Parallel Dips:
6
4
WOD :
15 from knee push ups
8 S2O w/45# BB
6 parallel dips
Finisher:
75 sit ups 5:22
And great picture Sydney! You are the real deal!!
Oops
Dips were 22/21
I left the tape that I had my numbers on so the only thing I remember is that was way more difficult than I thought it would be.
100 sit-up 4:43
Strength:
Max DU: 87/107
Max KBS (96): 44/25
Max Goblet squat (96): 22/15
Wod:
Run 400(1:14), 36 DU
Row 500(1:37), 52 Singles
Bike 1k, 100 sit-ups