Thursday 180802
3 RFT:
-21 Pull-Ups
-15cal Row or A-Bike
-9 Thrusters 115/75 RX+ 135/95 MRX 95/65
Post time to comments.
Thursday 180802
3 RFT:
-21 Pull-Ups
-15cal Row or A-Bike
-9 Thrusters 115/75 RX+ 135/95 MRX 95/65
Post time to comments.
Front squat 10@275 3@365 2@365 10@225
WOD RX all bike
7:11 unbroken on pullups and thruster
FS
10’s @ 125#, 5’s @ 145# (4 reps on 3rd set)
WOD rx’d
10:40
FS: 10’s @185, 5’s @225
WOD Rx’d: 11:21
Front Squat
10@225#
3@275#
5@255#
10@225#
WOD RX w/ row=9:57
Front Squat (cleaned from floor)
10@85
5@ 105
5@ 105
10@105
* I’ve been keeping it light on the strength the last few months to keep the joints feeling good!
WOD as Rx’d w/ row
7:31
Front Squat
10@185#
5@225#
5@225#
10@185#
WOD
As Rx’d with Assault Bike
Everything unbroken
Time: 7:40
Front squats
10@185
5@215
5@215
10@185
Wod rx (bike)
6:36
Strength: Front Squats
5@185
1@205
Called it quits
WOD w/45# & Bike:
14:00
1 minute Right High Plank Hold
1 minute Left High Plank Hold
1 minute Low Plank Hold
30 Right Wallball Twist and Throws
30 Left Wallball Twist and Throws
Front Squats – 185,205,205
Wod RX – 8:26 (Bike)
Strength: Front Squats – 3×165 / 3×195 / 3×215
WOD RX: 11:20
3.5 mile run home
Knee acting up again so did HPC&J for strength & WOD
5@85
5@95
5@95
5@85
WOD with rows and 75# HPC&J
14:25
Front Squat:
135-185-185-135 (nursing bad back)
WOD Rx: (row)
7:04
This WOD hurt so good. I was down on the ground for 15 minutes. Pain = Fran * 2
At Goose Island Crossfit (Chicago, IL)
Hang squat clean
85-105-115-115-135-155-165 (failed)
WOD w/105# (12min cap)
Front Squat
10-9-8-7-6
Pull-ups
20-18-16-14-12
9:25
–
Tabata abs
Front Squat:
10 @ 115, 5 @ 135, 5 @ 155, 10 @ 115
WOD MRx (Pull Ups, Rows, 95# Thrusters)
11:45
Garage
21-15-9
Cal, bike
Burpees
Cal, row
7:52 ( pr 7:42)
Front Squats..stayed light…SUPER sore from Tuesday still
10@105
5@125
5@125
10@105
WOD rx’d w/row
7:25
Light FS
135-165-165-135
—
Wod.
Subbed pull-ups out for:
3MU + 3 strict pullups + 3 strict chin ups each round.
Rowing/thrusters Rx’d.
8:58
—
Core
3 rounds
15 ring rows
15 cal row
15 push press (65#)
12:49
FS 10,5,5,10
205 and 235
Wod rx with ski erg cals=12:12
Front squats
10@245
5@315
5@315
10@245
Wod RX+ “The Daily Mistake” w/bike
12:37
Thrusters were unbroken
Front squats:
8@145
5@165
5@165
8@145
WOD MRX:
9:54
60 ghd sit-ups
Strength front squat e3mom
10@170#
5@200#
5@205#
5@170#
WOD Rx w/all row
13:40
Strength:
10@165
5@225
—
Wod RX – All Bike
9:01
—
Core work.
10@205-5@255(4)-5@255(3)-10@205
WOD rx w/ row – 8:35
Never recovered after the second set of Front Squats.
75-80-85-75
Wod 55# and rows
Did 21-21-11 PUs and 10 rows
15:36
Front Squats:
10 @ 65#
5 @ 70#
5 @ 70#
10 @ 65#
WOD w/45# and jumping pull ups
13:41
WOD #95lbs all Bike
12:47