Min 1: 5DL’s @225
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @255
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @275
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @305
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @325
Min 14: 2 bjo’s
Activator/Strength
Min 1: 5DL’s @245
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @275
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @295
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @315
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @315
Min 14: 2 bjo’s
WOD
As Rx’d
DL’s unbroken and a few pauses during box jump overs on rounds 4 & 5.
Time: 6:40
Min 1: 5DL’s @265
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @315
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @365
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @415
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @445
Min 14: 2 bjo’s
Min 1: 5DL’s @85
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @105
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @125
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @145
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @165
Min 14: 2 bjo’s
Worked up to #145 in strength
8:54 MRX
Wod RX: 4:59
Strength-
225,255,275,305,315
-last DL 325
Strength 155 all rounds
WOD RX w/ Step ups (knee still recovering)
8:25
Min 1: 5DL’s @225
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @255
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @275
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @305
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @325
Min 14: 2 bjo’s
Wod Rx’d
7:18
*unbroken
Strength
DL 5-4-3-2-1@105-135-155-175-205
Box step up/over 18” 10-8-6-4-2
WOD w/85#, 18” step up/over
6:52
WOD Rx’d
6:57
Activator/Strength
Min 1: 5DL’s @245
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @275
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @295
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @315
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @315
Min 14: 2 bjo’s
WOD
As Rx’d
DL’s unbroken and a few pauses during box jump overs on rounds 4 & 5.
Time: 6:40
Min 1: 5DL’s @265
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @315
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @365
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @415
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @445
Min 14: 2 bjo’s
Wod Rx’d
6:27
WOD rx
All unbroken
5:30
Awesome job!!!
Activator w/Chandler
105-125-145-165-185
Wod RX’d
Unbroken
Step downs off box
5:53
Great work 9:30!
Wod. MRx
6:42
Min 1: 5DL’s @85
Min 2: 10 box jump overs
Min 3: rest
Min 4: 4DL’s @105
Min 5: 8 bjo’s
Min 6: rest
Min 7: 3DL’s @125
Min 8: 6 bjo’s
Min 9: rest
Min 10: 2DL’s @145
Min 11: 4 bjo’s
Min 12: rest
Min 13 : 1 DL @165
Min 14: 2 bjo’s
Wod 80# BB, 20” box
7:54
WOD as Rx’d
8:17
Bring on 2022! 🙂
Great job, 9:30!
Strength/Activator:
DL/box jump overs – 5/10, 4/8, 3/6, 2/4, 1/2
155-225-275-325-355
WOD Rx:
6:35
Post WOD 2 mile run.
Strength/Activator: E3MOM – 5rds
1st min: 5 Deadlifts (205#)
2nd min: 10 Box Jump Overs
3rd min: 20 DU’s (drag rope)
WOD Rx
7:36
…worked out next to georgie…crrrrrrrrrrrushed it!!
fun class – thx breck!
Strength/Activator:
DL/box jump overs – 5/10, 4/8, 3/6, 2/4, 1/2
155-185-245-335-375
WOD RX’d:
8:35
Strength: Up to 205#
WOD Rx: 9:44
Activator
Deadlifts: 175-215-235-255-275
Wod as rxd
4:10
First time rebounding lateral BJ’s
Rested 10 mins then did last Monday’s wod
3 rounds of
150’ 35# goblet lunges-100’ HSW – 50 SDHP
18:12
WOW!!!!!!
Okay time to go to the CrossFit games!!!
Deadlifts
5@265
4@315
3@365
2@415
1@445(f)
Wod RX
6:22
Did this WOD from home:
Did rx weight. Box step ups
10:45
Strength/Activator
With 20” box step overs
65,85,95,125,155
WOD
With 75# Deadlifts snd 20” box step ivers
10:07
Strength up to 205#
Wod rxd
5:28
Activator
Completed
DL up to 345#
—
WOD RX
7:18
Activator with Kevin
Completed
DL up to 345#
—
WOD RX
12:30
Deadlifts & Box Jump Overs
5 DL @ 375 10 BJO
4 DL @ 425 8 BJO
3 DL @ 375 6 BJO
2 DL @ 525 4 BJO
1 DL @ 545 2 BJO
Wod RX’D
4:09
3 DL @ 475*
Strength/activator: 85#
WOD @85#
6:37
Activator
105-135-155-185-205
Wod RX’d
Unbroken
5:11
155-185-225-275-305
10:07 Rx(step downs)
Activator
Did burpee stepups
DL 115 only
–
Wod
MRx setup and over
8:00
Finisher
30 cal bike -= 1:10
105-125-145-165-185
RX 6:51
105-135-175-205-225
Wod @ 85# w/18in step-ups
10:55
Activator
195-225-245-265-285
WOD Rx
6:29
KP abs with the boys, happy to have them back for the abs circle.
WOD 9:30
155-185-225-275-305
Rx w/step downs
10:07
DL: 155-185-225-275-305
WOD RX
10:08
Activator 115-145-175-205-235
DL 145#
Box step overs
9:15