Wednesday 180523
21-15-9 Reps For Time:
-Deads BodyWeight / 75% RX+ 125% /100%
-Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-Pull-Ups RX+ C2B
Post time to comments.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
DL:
8@275
7@295
2×5@315
Seated box jump (bench to 30” box) 6 each round
WOD Rx’d (205# DL)-11:48
Deadlifts 8-7-6-5 @ 115-155-175-195
Box step ups 8’s
WOD
75% BW DL @ 110#, 18” step ups, kipping plu
12:50
Deadlifts
8@355#
7@385#
6@405#
5@435#
Seated Box Jumps-5 each round
WOD Rx’d=11:48 (220# DL)
8@355#
7@385#
5@405#
3@435#
Seated Box Jumps – 5 each round
WOD Rx’d=14:20 (230# DL)
Some days I don’t want to post…the pull-ups took me forever today.
Deadlifts
8@155
7@165
6@175
5@185
WOD with 120#, burpee step-ups, pull-ups
19:57
WOD: DL (225#); burpee box step overs (20” box); pull-ups
15:53
Strength
DL 8 (145), 7 (175), 6 (205), 5 (235)
Seated Box Jumps 5 each round going from 18″-> 24″ box
WOD RX (dead lift weight 100#) 7:40
DL:
8@265
7@295
6@315
5@345
Seated box jump (bench to 30” box) 8each round
WOD Rx’d (185# DL)-10:28
Deadlift 315-385-405
Box Jump wall ball to 34″ box
WOD RX 205 bar strict pullups
11:46
5am class
Deadlifts
8@125
7@155
6@165
17”seated box jumps onto 24”
WOD rx’d w/85#
6:12
9:30 class
Triple 3’s
3000m row
300 du’s
3 mile run
51:50
That was rough alone..row took forever (kept a 2:30 pace to not kill myself) and du’s were broke up too much but I’m happy with that time! Wanted to stop SO bad on that run but I never did!
Deadlift 8@315, 7@335, 6@355 (skipped last set with hamstring cramps)
Seated box jumps 4 x 5
WOD as rx’d with 205#
12:48
50 ghd sit-ups
Strength: deadlift and seated box jumps
8@235#, 8@30”
7@255#, 8@30”+15# plate
6@275#, 8@30”+15#
4@305#, 8@30”+15#
WOD Rx. 191#, 24” box, pull-ups
14:05
Ab circle
Deadlift:
8@355
7@385
6@415
5@455
Seated box jumps all sets of 5:
30”box+1 red plate
30”+2 red plate
30”+2 red and 1 blue
30”+2 red and 2 blue
Wod Rx w/170 (body weight @ 167):
4:57
Deadlift w/Meredith
8@245
7@265
6@285
5@300
So freaking proud of you Mere!!!! Way to push!
WOD Rx (DL 130#)
11:55
Those burpee box jumps were not fun!
Ab group
Deadlift:
8@315
7@355
6@385
5@415
Seated box jumps all sets of 5:
30”box+2 red plate
30”+2 red plate
30”+2 red and 1 blue
30”+2 red and 1 blue
Wod Rx w/175
6:29
Strength: Snatch Grip Deadlifts
20@95
15@135
10@185
5@225
5@275
21-15-9
Deadlifts w/185
Pullups
Time: 11:18 (includes 4 burpees which doesn’t make this any less humbling)
Seated box jumps
5@30-34-35.5-37
Then hit some singles with spare time
1@39-41-42.5-44
DL
8@280-7@300-6@320-5@340
*
WOD rx w/ 195
-9:51
Deadlift:
8 w/115
7 w/135
6 w/145
5 w/155
Did box jumps to 17″ box (10 ea time)
WOD w/85#, burpee box jumps to 17″ box, only 11 jumping pull ups rd 1 & 2
Made it o 9 dead lifts and 3 burpee box jumps at time cap
DL
7@295-6@325-5@355-4@385
Wod w/ 185, 24″, C2B
13:40
Deadlifts
8@245
7@265
6@285
5@300
Great work Steph! So strong!
Wod rx w/ 110#
8:40…I think?
WOD
Stiff-leg DL 95#
Burpee box step ups
Pull ups
10:43
DL185#
Box jumps
Biked for calories 21-15-9 instead of pull-ups
10:??
Strength
8@275
7@295
6@315
5@345
30” x 6 reps each time. Seated bench/medball
WOD RX’d(195#) 12:10
Strength:
DL up to 325#
Seated Bench
8 reps up to 30” box with 3 15# plates
—
Wod RX
185# DL
10:12
Not great. Body felt Tired
Abs