Saturday 180127
Complete CF Open WOD 15.1 as per CF Standards (all levels)
Workout 15.1
9min AMRAP:
– 15 T2B
– 10 Deadlifts 115/75lbs Teens/55+ 85/55
– 5 Snatches 115/75lbs Teens/55+ 85/55
Then
6min Time Cap
– 1-rep-max Clean & Jerk (Squat or Power)
OR
6min Time Cap
– 1-rep-max Snatch (Squat or Power)
Post rounds, reps and max lift to responses.
WHAT: Baby Shower Brunch Celebrating Melissa Stone!
WHEN: Tomorrow @ 2pm
WHERE: Maryn’s (Alan’s Ale Room)
WHO: All CFJ Ladies
RSVP: Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616
*Melissa is registered at buybuybaby & landofnod
Wod rx: 4+ 12 t2b
1 rep Clean & jerk: 130#
15.1 Rx’d: 4 rds + 6 T2B (126 reps)
15.1a: 205, 215, 225
Modified WOD:
15 Hang Muscle Snatch w/75#
10 Bar Dips
5 Barbell Curls w/75#
3 rounds
30 Plate Lateral Raises w/15#
50 Bar Dips
100 Barbell Curls w/45#
50 WB GHDs w/20#
This is the year they’ll include Barbell Curls in the Open
Word rx’d
127 reps (4 + 7)
27 rep improvement
Clean and jerk
255#
10# off of pr, but 40# more than last time
2015 score 15.1a 150 reps. 15.1b 225# (first open workout I completed at a affiliate)
Today’s score
15.1a 200 reps
15.1b 295#. Missed 310 should have done like 300 or 305 on second attempt
C&J 205#
15.1a
3+10 DL
115 reps (8 reps off PR)
15.1b
205#
10 mile run
Wod as rxd
5 rounds + 7 t2b
Clean&jerk 145
Well done mere bear, Shannon, and Melanie on your PR’s!! Sooo strong.
Wod as rx’d
4 + 10 toes to bar
Squat Clean and Jerk- up to 165# (post surgery PR), failed 170# multiple times
15.1a – 180 (6 rounds even) 25rep PR
15.1b- 285#
Pre workout
C&J UP TO 135 – 20 lb PR
WOD with GHDs
4 rds plus 5
Finisher
C&J to 125
Cleaned 135 but failed jerk twice
Thanks for the push Georgie and girls!
Open WOD 15.1 as rxd
A: 130 reps (5 rep PR) 4 rads + 10 T2B
B: 225 (- did 235 last time but 225 is a PR for split jerk); always have done push jerk
Wod rx
5rounds+2ttb (152 reps)
Clean & Jerk
Up to 185# (5lb PR!!)
WOD as rxd:
5 + 11 TTB
161 reps pr
Max C&J: 155# not pr
WOD with 55# Snatch, 75#DL
4 rnds +9TTB
Max Snatch at 90#
WOD MRx
15.1a. 5 rounds
15.1b. 155#
WOD@sea
4 rounds for time:
row 400m
10 dumbell thrusters (35#)
50m walking weighted lunge (35#)
10 pullups
4 rounds of:
25 anchored military situps
25 russian twist
1 min high plank hold (only 3x)