Deadlift
3 Sets
5 Reps @ 85% of 5 REP Max
Front Squat
3 Sets
5 Reps @ 85% of 5 Rep Max
For Time:
12-9-6-3
Box Jumps 30/24
L Pullups
Lunges 2 pood / 1.5 pood
Burpees
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Tags
Air Squats Annie Back Squat box jump Box Jumps Burpees Cindy Clean Clean and Jerk CrossFit Deadlift Double Unders Front Squat Front Squats Handstand Pushups Hang Power Clean Hang Power Snatch Hollow Rocks Kettlebell Swings muscle ups Overhead Squat Overhead Squats Power Clean Power Snatch press Primal Challenge Pullups Push Jerk push press Pushups Ring Dips Row Run Situps Slam Balls Snatch Strict Pullups Sumo Deadlift High Pull Thruster Thrusters Toes to Bar Wall Ball Wall Balls Weighted Pullups Weighted Situps
6am open
I will take your 6 am . Thanks.
7AM Open
Are the lunges with one KB in each hand?
Correct.
6am open, will get 5:30pm
can’t make it today. I think I registered for 10:30
Thanks
a) DL – 255 x 5 for 3 sets ; FS 135 x 5 for 3 sets
b) 12:12 Rx ( L-pull ups – tough getting legs parallel in later rounds)
A) 245
B) 165
C) 12:05 (24″,1.5 pood, strict pull up…no L)
A) DL 255, FS 135
B) 13:09 (strict pullups after first 12 Ls, ugly form on Rx lunges)
Good working with Frank and Tony.
Major MODs for hip:
A) 103*3; 83*5; 83*5
B) Strict Press: 33*5; 53*5; 53*5
C) 11:40 (24″step ups / 12-9-6 PUs w Green band, 3 w Blue / knees to elbows / push ups)
A) 315 B) 205 (ran out of time to get where i needed to be) C) 10:55
A. 95, 125, 155
B. 63, 73, 83
C. 14:21 – started on burpees, 20″ box, red band pull ups, 1 pood lunges
went with red band on pull ups to work strict pull up but also hands still healing from last saturdays wod.
A) 205#
B) 165# back squats
C) 11:24 with mods (skinny red band, 1pd, pushups & air squats for burpies; bj Rx)
Good lifting with you Gary!
A) 225
B) 135
C) 11:12 mod (GHD, KTE, 1.5 pood)
Feels good to be back
A) 205
B) 125
C) 10:10 24inch/1 pood
Should have went heavier on lunges
You’re ready for the 30″ box as well – I believe in you
A) 135
B) 95
C) 11:56 30 on first round / 1.5 pood
A) 275
B) 165
C) 12:02 Mods: 30″ Box – Step up; Lunges; 1.5 pood; L-pull up – Blue Band
It was great working out with Rich and Josh today.
a) 150
b) 105
c) 9:13 RX on Box Jumps and Lunges; Mods: knees to elbow for L Pull-ups; Jumping Squats for burpees
It was fun working out with Carol today!
A) 205
B) 125
C) 11:40. 1 pood, 24″, 1/2 L pullups 1/2 strict. Should have done 1.5 pood.
A) 145
B) 95
C) 10:32 – Strict pull-ups with band for L pull ups.
A) 275
B) 165
C) 9:01 rx
a) 300 b) 205 c) 9:29 rx
WOD: 300 / 205 / 8:30 Rx
a) 143
b) 93
c) 11:45 – 1 pood/strict pu with red band/24in box
a) 103
b) 62
c) 12:06 step ups, green band
A)193
B) 133
14:21, strict pullups, 1.5pood, 24in
A) 153
B) 93
C) 12:05, red band strict pullups, 20″, 1 pood
Didn’t push too hard today. Have the super spartan to do tomorrow.
A) 205#
B) 155#
C) 11:19 Ring rows/ 1 pd
Thanks Holley!
12:43 With kipping pull ups
275, 185, 9:35
A: 275
B: mod some db bench
C: 12:23rx
DL. 193,193,203
Fs. 133,143, 153
10: 45, bands with pull ups, 1pood,
A: 140
B: 85
C: BJ 24″; KTE; 20# lunges; burpees
9:13
vacation wod
death by strict pullups (kind of – had to share a door pullup bar with my uncle so got creative with the setup) – 1 pullup minute 1, followed by 10 pushups minute 2, 2 pullups minute 3 followed by 10 pushups minute 4, so on and so forth
got to my set of 8 pullups and couldnt get past 4. All in all, 70 pushups and 32 strict pullups in approx 15 min