NOTES: Halloween Havoc: Saturday October 27th. Cost 25 dollars to enter. Must register by October 1st to get your shirt. Proceeds go to Reston Interfaith. Learn about Reston Interfaith here: This is going to be an awesome time along with CrossFit PR Star we will hold a friendly elimination style WOD event. Everyone is guaranteed to get at least one great workout in. There will be eliminations to the 2nd WOD and the Finals will be the 3rd WOD. There will be live music and all kind of other fun events. When you register you can register as a participant or as a volunteer. There will be two divisions: Scaled and Rx…. Only the Rx will advance in the competition. Some very cool hardware for top finishers. Participants will be charged the 25 dollars… More fun announcements will be coming soon, but please don’t forget the October 1st Deadline. REGISTER AS EVENT!!!!! October 27th.
Wednesday WOD:
A) Thruster: 20 minutes work up to a heavy triple.
B) 9-6-3 Reps of
Thrusters at 90% of your best Heavy Triple
Burpees
Box Jumps 30/24
Ring Dips
Post load and time to comments:
Halloween havoc, will participants only be from either HD and PRStar?
Yeah, because I want to do this!
you can’t Mike you left us!!
Oh yeah… Awkward!
7AM Open – need a rest day.
7am open- not feeling well
6am open. switching to 7am.
7am open now. Sorry have to move later again today.
A) 95×3 (pr for 3) 100 x 1 (pr)
B) DNF – 85# thrusters, 20” box. got stuck on the last thruster and was not able to finish @ the 12 min mark (1 thruster and 3 box jumps left)
A) 125
B) 7:13 @ 95#
A) 115 PR
B) 7:38 @ 85 (red band only for 9 set and 24″)
A) 205 (maybe a PR)
B) 10:21 @ 185lbs.
thats heavy….nice work
10:30 open. my body is asking for a rest day.
a : 115 (120 – 2)
i think i have the slowest thrusters … actually being this slow i dont really think they are thrusters any longer… just a bit of ugly
b : 9:59 @ 95#, red
A) 155 (165 @ 2 reps)
B) 9:54 @ 140#, red band on dips
A) 150 pr – 160 x 2
B) 11:06 135# rough
A. back squat-155#, worked out with the boys, Frank and Chris
B. 5:52, front squat 103# for thrusters (had 123# on bar by mismathing and had to take off weight during the wod), ring rows for ring dips
A) 78
B) 9:38 red band for ring dips rest rx
a) 125
b) 9:15 (105 first round, 95 rest. Red band on ring dips).
A) 155#
B) 8:13 @ 140# Rx
nice job joe
#154 – 7:53. Thrusters crushed me.
5:30 open..sorry for the cancellation
A: 155
B: 9:13 @ 140
A) 80, 90 (2.5)
B) 6:52 @ 75#
A) 135 PR
B) 10:30 @ 95 & Small Red Band
A) 215 (15# PR)
B) 9:11@ 195#
A 90
B 8:46 80#
A) 70 pds.
B) 8:45 55 pds., jumped mats instead of box, green band on ring dips
A: 105#
B: 6:20 @75 (tried but couldn’t do it with 95#), red band for dips
A) 83#
B) 6:30 @ 68#/Red band on dips
So sore from yesterday…
115, 7:00@95#.
A) 93#
B) 7:08 @ 83#, 20″, red band
Still really worried about doing 24″ box jumps again. Need to figure out what to do to jump higher.
195×3 and 210×2.5. Slipped up on form but could have had that PR.
B) 9:25 with 175
A) 115# shoulder still bothering me
B) 7:09 105# 24 in box. Tried 30 in and my legs were like concrete.
A) 165, 175×1 f
B) 7:24 @ 145lb
Burner is right
A) 125 #
B) 95 # 10:00 red band
A)105 B)8:14 first 9 thrusters at 95# the rest @93# (and ugly) skinny red band
Mods: 3 rep strict press: 72 (82×2)
Strict press (52), pu, weighted su (25), ring dips (blue band)
A) 95, 135, 165, 185, 200 (PR), 165, 135 (3 – 5 x back squat)
B) pull-ups
A) 93# PR
B) 9:49 – 83#, 20″ box, blue band, thrusters were more like front squats near end, couldn’t handle the weight at that point.
A) 70#
b) 7.20 w/ 60# and red band. Really struggled with thrusters.
A) 130 (PR by 15#)
B) 9:30 @105#, 24″
Home WOD
100 pull ups, 100 Air squats 20″, 100 push ups -
Box jumps – not air squats
A) 80
B) 9:25 – Started on ring dips (assisted), thrusters #63, 20″ box jumps. By far the worst wod performance since I started xfit.
A) 175
B) 12:47
A) 145
B) 7:25
A) 40 (3 reps) 46 (1 rep)
B) 7:45