4x Sprint Sets For Time:
-200m Row or 0.5km A-Bike
-12/10 Barbell Push-Ups
-10 Power Cleans 95/65 RX+135/95 MRX 75/65
-200m Run
Rest 2min
**score is slowest set!**
4x Sprint Sets For Time:
-200m Row or 0.5km A-Bike
-12/10 Barbell Push-Ups
-10 Power Cleans 95/65 RX+135/95 MRX 75/65
-200m Run
Rest 2min
**score is slowest set!**
Bench: 5 x 2 @ 255
Plank tester (Rx’d): 2:00
WOD Rx+
2:56
3:00
3:09
3:08
Bench 5×2@ 205
Plank tester Rx- 3:30
Wod- Rx+ with rows
16:47 total time with rests
2:47 slowest round
Strength
60# dB bench x 10 reps each set
–
Plank made it 3:15 with 1 push-up every 5 seconds
–
Wod with 115# – row first then bike
2:19, 2:19, 2:17, 2:17
Bench
5×2@110
WOD w/65# – row then bike
1. 2:27
2. 2:26
3. 2:45
4. 2:50
Total 16:28 – 6 rest = 10:28
Bench
3 x 3 @ 165 (shoulder issues)
2 x 2 @ 175
Plank hold
4:10 with push up every 10 sec
WOD RX’d
3:08
3:14
3:23
3:13
Bench – all sets @ 85#
Plank hold w/push up ev 10 sec = 1min
Rested 30 sec & did 1min hi plank
WOD w/55#, reg push ups & all rowing
3:07
3:00
2:59
3:05
Strength all sets @ 90#
Plank hold every 10 secs for 2:00
WOD my first one at RX!
3:14
2:53
2:47
2:42
Bench
2 @ 225 x 5
Wod RX w/ row
2:09
2:17 slowest
2:14
2:10
WOD RX-
Rd 1-1:58
Rd 2-2:03
Rd-3-2:10
Rd-4-2:12
Strength & Conditioning
…did stuff…it hurt
WOD – Rx
Rd 1: respectable
Rd 2: uh oh
Rd 3: laughable
Rd 4: maybe crossfit isn’t for me…
…brutal
lol
Ha! You’re awesome, Ryan! Always fun to workout with you!
Bench
5 sets @ 185 x 4
Rx+ Plank hold every 5 secs for 2:10
Wod RX w/ row
2:17
2:27
2:46
2:43
Bench
2 @ 205 x 5
Plank hold every 10 secs for 2:00
Wod RX w/ row/run
2:14
2:32
2:59
2:50
Total time w/ rest = 16:35
WOD rx’d w/row and run
2:27
2:27
2:24
2:28
Strength
Bench
115# x 10
WOD RX+
Slowest time 2:47
Total time 16:28
Last round 5 Touch and Go and 5 singles on cleans
Wod Rx
1. 2:02
2. 2:07
3. 2:15
4. 2:21 – Slowest
14:45 – Total Time with Rest
WOD @ home Rx (row on both)
1: 2:02
2. 2:01
3. 2:00
4. 1:57
Score 2:02
135 on the cleans would of been a tough challenge unbroken
Bench
2 @ 205 x 5
Wod RX w/ row/run
2:12
2:17
2:27
2:23
Total time w/ rest = 15:19
WOD RX- did row then run
Rd 1- 2:08
Rd 2-2:26
Rd-3-2:30
Rd-4-2:30
Final time was 15:34 without rest. Score is 2:30 for the slowest time
Plank hold w/push up ev 10 sec = 2min
Bench Press
5 sets of 2 @ 255#
WOD
Rx+
Everything unbroken
1: 2:21 (slowest)
2: 2:20
3: 2:18
4: 2:19
Total time: 15:18
WOD rx
2:22
2:33
2:47 (score)
2:41
Bench
5 Sets of 2 @225 completed
5 Min Plank Hold w/ 1 push up every 10 seconds
Completed all 5 mins
Wod RX+ Bike and Run
2:18
2:17
2:23
2:16
Everything unbroken
Bench- 5×2 @ 225
Plank Rx 2:30
WOD Rx+ 16:08
2:33
2:31
2:41 score
2:23
Strength: 115#
WOD RX RUN AND ROW
1. 2:04
2. 2:10
3. 2:08
4. 2:06
Strength: Bench Press
2 @ 235
2 @ 245
2 @ 255
2 @ 265
2 @ 265
5 min. High plank (PU every 10 seconds)
WOD Rx
1. 2:11 – slowest
2. 2:01
3. 2:10
4. 2:00
Total: 14:22
Bench 5×2@225
Plank hold 1:40
WOD Rxd row/run
2:50
2:54
3:16 slowest
3:15
Strength: sets at 105#
WOD RX Row and Run
2:37
2:50
2:57
2:52
Bench: 5 x 2 @ 185,205,205,205,205
Plank tester (Rx’d): 1:30
WOD Rx
2:29
2:19
2:30 score
2:23
Strength 5×2 @225. Spotted on last rep
2:00 of plank push up challenge.
WOD rx Row and Bike
2:08
2:05
2:10
2:13 SCORE
Couldn’t get the bike to go any faster the last round.
Strength: 95#
WOD RX Row and Run
1. 2:14
2. 2:21
3. 2:25 score
4. 2:23
Strength
5X5
80lb dummbells
WOD rx’d row run
2:11
2:28
2:38
2:31
Score 2:38
DB’s – 65’s
5×4
—
Wod. MRx. Did run first then Assault Bike
2:23
2:16
2:15
2:17
Good to just be back after 12 days off.
Bench 5 x 2 @ 305, 315, 325, 335, and 335
WOD RX+
1. 2:21
2. 2:24
3. 2:34 (score)
4. 2:25
Bench Press
5 sets of 2 with 65#
Plank hold with regular push up every 10 seconds: 2 minutes
WOD w/55#, first rd regular push up, 3 rds with knee push ups, did rows and runs
Slowest: 4:14, fastest 3:51
Bench Press
5 @ 170#
5 min plank hold w/push-up every 10 seconds
Completed 5 minutes
WOD Rx
2:29 row/bike
2:25 row/bike
2:21 row/bike
2:22 row/row
Score: 2:29
Tabata abs