6 Minute AMRAP of:
12 KB Swings 55/35# Rx+70/55# MRX 45/25#
12 Goblet Squats
Rest 3 Minutes
6 Minute AMRAP of:
12 KB Swings
12 Alternating/Stationary Goblet Lunge Steps
*Athletes choice of AMRAP to start with.
6 Minute AMRAP of:
12 KB Swings 55/35# Rx+70/55# MRX 45/25#
12 Goblet Squats
Rest 3 Minutes
6 Minute AMRAP of:
12 KB Swings
12 Alternating/Stationary Goblet Lunge Steps
*Athletes choice of AMRAP to start with.
Squats up to 315
(Low and Slow)
Wod
12 Total Rounds
Treated as EMOM.
Strength: 225-255-285
All felt heavy today; definitely not up to the same loads as last time.
WOD Rx’d
Lunges: 5 + 8
Squats: 5 even
Wod RX: 12 rounds + 6 reps
6 Minute AMRAP of: 6+10 reps KBS
12 KB Swings
12 Goblet Squats
Rest 3 Minutes
6 Minute AMRAP of: 5+20 reps (8 Lunge S)
12 KB Swings
12 Alternating/Stationary Goblet Lunge Steps
Strength
205X3 / 245X2 / 275X1
Strength:
185/205/205/205/205×3
235/235/235/265/265×2
265/265/285/285/305×1
WOD:
3+17 Rx
3+5 Rx
Back squat EMOM
15 sets of 3@225#
Wod RX
Round 1: 4
Round 2: 3+1
EMOM: Back squats
5×3@205
5×2@245
5×1@275
Wod Rx’d in order as written
1) 6 rounds
2) 5+4 KBS
Strength
Did back squat 135# x 8 – 5 rounds emote
Then 10 emotm
5 pull-ups
10 push-ups
–
Wod
12 swings 55#
12 goblet
= 4 rds + 4
–
Repeat same
3 rds + 12
Strength BS
3@135, 2@155, 1@175
Wod RX order as written
6+8 kbs
6+4 kbs
185-235-255 on squats.
WOD RX’d
5 rounds KB’s + Goblet squats
4 rounds + 2 swings KB’s + Goblet lunges
Hottie on the blog!!
Strength
225-295-365
Wod rx
5+12 (mat for knee)
5+6
Total
10+18
Strength: EMOM for 15 minutes
Min. 1-6 – Back Squat 5@135#
Min. 7-11 – Back Squat 3@165#
Min. 12-15 – 12 GHD’s
WOD Rx’d as written
5 rounds (goblet squats)
4 rounds + 5 swings (goblet lunges)
Strength
Back Squats
EMOM for 5 minutes
3@135#
EMOM for 5 minutes
2@185#
EMOM for 5 minutes
1@225#
WOD
Rx+
1: AMRAP with Goblet Squats=4 Rounds + 10 KB Swings (106 reps)
2: AMRAP with Goblet Lunges=4 Rounds + 1 KB Swings (97 reps)
Total reps=203
Ran a mile
225 set of 3
255 set of 2
285 set of 1
4+11
3+12
BS Strength: 5×3- 145, 5×2- 165, 5×1- 175
Still feels good to slowly move some weight 🙂
Wod #25
1. 6+4 goblet squats (16 reps)
2. 6+2 lunges (14 reps)
*27
318 total reps
Strength up to 135
Wod 1 RX 4 + 15
Wod 2 lunges without weight. 5 rounds
Adorbs, G!
Strength based on 200# (low end %’s)
3’s@125 – 2’s@145 – 1’s@175
WOD as Rx’d
1) KB/Squat – 6 rounds + 9 KBS
2) KB/Lunge- 6 rounds + 8 KBS
Great work, nooners!
Squats x5
3@245 2@275 1@335
WOD RX+
Round 1 amrap 4 rounds even
Round 2 amrap 2 and 1 half rounds
rx+…..beast mode!! great job!
Thanks Brother!!
**CFJ All Star on the website today….fo sho!!
Strength/Activator:
3’s – 155#
2’s – 185#
1’s – 205#
**25 DU’s after each set (15 sets)
WOD Rx
1. Gob Squats: 5rds + 5 kbs
2. KB Lunges: 5rds + 4 lunges
total reps: 236
shout out to jordan – so strong! Way to kill this wod, nicole – rock star!
thx breck!
Strength: Box squats @65#
WOD1
KB 25#
KBDL 55#
5+12 KB
WOD2
KB 25#
KB Reverse Lunge 25#
6
Strength: 155/175/205
WOD Rx: Slow and steady- here for fitness
4+4
3+15
Strength with Amy up to 205#
WOD
lunges first 6 rounds + 4 KBS
Did 12 T2B instead of KB squats, legs trashed
4 rounds + 12 KBS
Strength: up to #115
Wod RX
Goblet Squat AMRAP: 4 rds
Goblet Lunge AMRAP: 3 + 19
Strength
95×5
105×1 & 115×4
135×5
4rds + 12 KB (35 for swings/25 for squats)
4rds + 4 KB (35 for swings/BW reverse lunges)
Abs
Gabe K. Age 11
Strength 35# 55# 75#
WOD w/ 15# KB as written
5 rounds + 3 Reps
5 rounds + 13 reps
Strength: Back squat
3 EMOM @ 225
2 EMOM @ 255
1 EMOM @ 285
WOD: As RX’d
Round 1: 5 rounds even
Round 2: 4 rounds even
Strength
3 reps @ #205
2 reps @ #235
1 rep @ #275
***WOD***
4 rounds (squats)
3 rounds + 12 swings (lunges)
Squat
3s@225
2s@265
1s@285
WOD 1 – 4.5
WOD 2 – 3 even, subbed 12 cal bike for lunges
5a track workout
4:30p wod
Back squat
3s: 135, 2s: 160, 1s: 170 *only did 3 of 5 singles as I started cramping. First time really squatting since I tweaked back in July… I will certainly feel this tomorrow (maybe until next week)
Wod as rxd
In order as written
6 + 12
6 + 23 (one shy of 7)
Xoxo,
Bambi
EMOM: Back squats
5×3@225
5×2@255
5×1@285
Wod RX+
4 rds
3+ 12 KB
Strength with Chan up to 205#
WOD
Kbs w lunges: 6 + 6
Kbs w squats: 5 + 12
Strength – 185/225/255
Wod Rx
4+6
3+7
Back squat strength E2MOM
5@145, 4@175, 3@205, 2@215, 1@225 and 1@235
First time squatting some weight since hip injury
WOD Rx (ab mat for knee)
KBS & goblet squats
6 + 12 KBS
KBS & goblet lunges
5 + 4 lunges
KP abs