Wednesday 180411
Tester “Fast 50’s” by DB
For Time:
-50 Pull-Ups or 50 C2B Pull-ups
Rest 2min
-50 HSPU or 50 HRPU
Rest 2min
-50 Bodyweight/75% BW Deadlifts
Rest 2min
-50 GHD Sit-Ups or 50 Anchored Sit-Ups
Rest 2min
-50 KBS 55/35# or 70/55# or 45/25#
Rest 2min
-50 Double Unders
Rest 2min
-50cal Row or 50cal A Bike
Rest 2min
-50 Hang Pwr Cleans 115/75 135/95 95/65
Rest 2min
-50 Over Bar Burpees
**Athletes choice on order of exercises**
Post total time minus rest to responses.
50 Deadlifts @ 75% BW 105# = 2:07
50 cal row = 4:46
50 Hang Power clean 55# = 2:27
50 GHDsit ups = 2:29
25 HSPU (abmat) & 25 HRPU = 4:53
50 KBS 25# = 2:21
100 single unders = 1:27
50 pull-ups = 6:01
50 OB Burpees = DNF – finished 25 at the cut-off
WOD w/some modifications:
DL@ “ideal body weight”; HRPUs, abmat SUs, 95# HPC
Finished at 44:55
First one back in a week…heck of a way to jump back in.
A great looking group of CFJ CFers!
48 yo male, 5’5″ 172lbs
–
Order of WOD and Splits =
3:07 = Row
7:23 = Pull-ups
12:03 = Hand release push-ups
17:04 = deads 175lbs
22:18 = GHD sit-ups
27:34 = HPC at 115lbs
33:36 = burpees
37:57 = KBS 24kgs
40:20 = DUs
WOD as RXd = 40:20 – 16:00 = 24:20
Have an awesome Hump Day!
50 cal bike
20 strict pull-ups
50 reg burpees
50 DL 185# ( not my Bw!)
50 sit-ups
50 kb
50 h pc 95#
50 push-ups
50 cal row
38:56
I did only 1 min rest bw, just so I knew I’d get done in time!
Crossfit 297 Aruba
5 rds
400 m row
20 Box jumps
20 kB swings 55#
20 v ups
27:11
Wod with 45lb kbs 185DL 85lb hpc HRPU Burpee step overs
Anchored situps
Time=43:27
Wod w/30 reps for everything
155# deadlifts, 35# kb, 65# everything else
Ring rows, strict press for push-ups, anchored sit-ups, rowing, thrusters for burpees
43:13 – 16:00 rest = 27:13
WOD with 125# DL, 95# HPC and Skier Jumps
44:30
Burpees= 2:33
PU(mod 25 strict)= 1:31
DU= :28
Row= 2:02
GHD= 3:44
70#KB= 2:40
HSPU= 3:22
115#HPC= 2:44
215#DL= 3:25
Total: 38:29 -16:00 = 22:29
that was a fun one – great noon class!!
Order of WOD and Splits =
Burpees = 0:00 – 4:49
Hang PC (95#) = 6:49 – 9:57 (3:08)
HR Push-Ups = 11:57 – 15:23 (3:26)
Deadlifts (185#)= 17:23 – 22:30 (5:07) – this was brutal
Double Unders = 24:30 – 25:05 (:35) – dominated this one 🙂
Calorie Row = 27:05 – 30:40 (3:35)
KB Swings (45#)= 32:40 – 35:06 (2:26)
Ring Rows = 37:06 – 41:00 (3:54) – did these in place of PLU’s
Anchored Sit-ups = 42:00 – 43:57 (1:57) – only rested 1 minute before this one
WOD as MRx (ring rows in place of PLU’s)
43:57 – 15:00 rest (1:00 rest on last one) = 28:57
Thanks Jessica for a great noon class!!
WOD as rx’d in order
43:53 (need to work HSPUs and GHDs more)
43:53 – 16:00 = 27:53
50 Pull-Ups – 3:09
50 HRPUs – 2:55
50 GHDs – 5:13
50 Cal Bike – 7:12 (longest bike ride since I was 5)
50 Deadlifts @185# – 5:55
50 Hang Muscle Cleans @75# – 5:23
Stopped here at 39:48 to contemplate whether or not I should have stayed in the office today but it was great seeing familiar and new faces!
50 Cal Bike
Rest 2 Min
50 C2B/Pull Up
Rest 1 Min
50 HRPU
Rest 1 Min
50 DL 105#
Rest 1 Min
50 GHD w 4# Med Ball
Rest 1 Min
50 KBS 35#
Rest 1 Min
50 DU
Rest 2 Min
50 Hang Power Clean
Rest 1 Min
50 Over Bar Burpee
Finished 38:29 (including rest)
*Reduced rest to ensure enough time to do all reps
WOD as Rx’d w/ bamboo V-ups for SU/GHD
39:13- 16= 23:13
#kodacrossfit
Warm up
4 rnds
Row 250 m, 20 s supinated Hang, 10 suitcase dumbbell deadlift (10 each side), 20 plank shoulder taps
WOD: 10, 9, 8,…
Double Russian kettlebell swings 35#
Strict handstand push-ups
30” box jump – step down
Finished in about 14 min
Some banded flys and planks
25 ghd sit-ups
Wod. Rx’d.
55# KB / 172# DL(BW) / strict HSPU / pull-ups / GHD / 115# HPC / Row
44:01 – 16 = 28:01
What a grind…..!
Burpees 3:34
DL 2:06 @115 more than 75% but < BW
Sit ups 1:42
Pull-ups 5:01 (awful)
Dubs :30
Row 4:14
HPC 65# 4:52
KBS 25# 2:10
HRPU 3:07
Finished @43:16
5am class
WOD w/strict HSPU’s, BW DL@110lbs, and HPC@75#
Strict HSPU: 1:43
GHDs: 2:15
Pull Ups: 1:26
KB: 2:29
DU 0:26
DL: 2:24
over bar burpees: 3:46
Hang Power Cleans@75# 3:09
row 3:57
Total time=37:45-16:00 rest=21:45
4:30 class
1.5mile run
100 wallballs
50 burpees
25 bar MU’s
time=31:25
well that took me longer than it should have ha! SUPER windy run but what a beautiful day!
RX’D 170 dL,115HPC,70lb KB
PU – :51
DL – 1:09
Cal Row – 3:04
KB swings – 2:25
HSPU – 4:46 this was so slow for me today
DU – :28
HPC – 2:58
GHD – 2:02
OBB(or known as death) – 2:52
Total time 36:35-16 min rest=20:35
5 rounds
3 rope climbs slow focused on foot work
Then 400m farmers carry w/55lb KBs broke at 300m was being a baby should have sucked it up like Justin fun day though
Wod. Rx’d.
55# KB / 185# DL / Hand release PU / pull-ups / GHD / 115# HPC / Row
Started with Burpees, finished with PU
39:48 – 16:00 = 23:48
Not Fun!
WOD
Pull ups 5:43
Sit ups 2:47
Deads 4:12 185#
HRPU 4:01
Box jump 24″ 4:28
HOC 115# 5:16
Row 4:42
43:05-14:00=29:05
Time cap prior to Burpees & kb
50 Burpees
50 Deadlifts (185#)
50 HRPU
50 GHD’s
50 Pull-ups
50 Double unders
50 Hang power cleans (115#)
50 KB Swings (55#)
50 calorie Row
38:44 – 16:00 = 22:44
50 DU
50 DL
50 HRPU
50 Anchored Situps
50 Pull Ups
50 KBS
50 HPC
50 Cal Row
50 Over the Bar Burpees
41:02-16:00=25:02
50 Cal Row 3:15
50 Pull Ups 3:27
50 Sit Ups 0:42
Cleans 4:42
Sit Ups 3:18
KBS 3:46
Push Ups 3:38
Burpees 6:18
Burpees killed me. Ran out of time and did not do the DL’s.