WOD
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20)
Post Time to Comments
Compare Scores HERE
ENDURANCE
3 x 1000m run w/ 5min rest b/w efforts
on the minute
1 – 12 jumping lunges
2 – 9 jumping squat jumps
3 – 6 broad jumps
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20)
Share this post with friends!
40 Comments
Comments are closed.
11:55 Rx
14:48. 155#. Jumps
Rope pyramid SD to 10
14:26 RX first time at RX vs what I wish. Boy that was heavy! ?
14:08 rx step ups, sets of 6
15:29 RX, DL round 1 + 3 unbroken, round 2 – 6/6, step-ups
Nice job moving those deadlifts!
15:30 20 cal AD/135#/all jumps
18:00: 155#x12, 145#x24
13:59 rx 225# DL 8-4, 5-4-3, 5-4-3
2 mile run 17:25- slower than previous but need to push running endurance
13:36, 125# – slightly disappointed – have deadlifted my weight (135#) but my legs were absolute toast today.
17:38 – 125#, step ups
11:39 Rx [190#]. 1:24 off my PR but its good to be back after a full week off. body feels good but no wind today.
9:39 Rx (195#) (:09 PR)
7/22/15 – 9:48 Rx (195#)
10/21/14 – 10:01 Rx (195#)
Not a bad trend!
10:01 @185
Off my PR. Just couldn’t move those deads today. Awesome 6:30a class just smashing their Monday morning!!!
12:51 Rx (135)
14:30 105# DL ( 7/5) step ups. Row was slow- need to work on endurance
10:21 @ 180#. Got hung up for a bit waiting for a rower, but let’s be serious… it was a nice rest.
10:01 (155) about 40 seconds off the PR. Great 630am!
10:24 (225#) – 30 second PR plus an additional 10#
7/22/15 – 10:54 (215#)
whoa…heavier and faster. sounds a whole lot like fitness to me.
14:40 Rx (150#). 5# heavier thannlast time – I swear it’s all muscle and not beer. Wasted time/energy doing an extra 10 DL in the 1st round (misread the board) and wondering how everyone else got to the box jumps so fast.
12:17 @ 185#
7/22/15 – 11:33 @175#
10/21/14 – 12:12 @ 180#
10:17 @235# 2 sec pr.
15:23 with 105# DL (what I weighed in 7th grade) all step ups and a 4:07 PR.
15:08 RX (170).
Yikes this was harder than I anticipated. Mel thanks for making sure I didn’t smoke my back again!
13:40 hotel mod WOD
3x
500 m treadmill run
8 52# single arm DB DL each side
21 bench step ups
Yesterday at crossfit Roppongi
5×5 deadlifts on the two minute-
105, 125, 140, 155, 140
Fran 9:33 Rx -oh the jet lag.
Miss you all!
9:24 Rx (148#)
13:21rx (160)
15:28 rx (#130/ 12/ 8,4/12) jumps
15:55 175# (RX – I’m all muscle ?) 10# heavier and :50 slower than last time but I didn’t do body weight last time which was 10# more than tonight so I guess that’s an improvement
14:17 130# RX
In VA at crossfit forward http://crossfitforward.com
WEIGHTLIFTING-
On :90 for 7 rounds
Paused clean at knee- Hang clean- Jerk to max- up to a max
65/75/80/85/90/95/100. If there was another round could have probably gone to 105#
STRENGTH- 15 min Back Squat/ KB PRESS mashup
BACK SQUAT 3 sets of 1-2 reps at 95% Rest up to 2:00 between sets. Couple each set with 12-15 KB press
2@145# back squat
A few sets of know press w/ 20#kbs
CONDITIONING-
18 min cap
5 rounds
30/24 cal row
10 squat clean thruster 135/95
4 rounds 65#
11:15 – 145# – Rx
12:46 125#
11:51 (:24 PR) on tired hiking legs…definitely have more in me for next time. Rows were 1:58-2:02) DL 12, 8/4 only because of sweaty grip, 12)
11/21/14 12:15 125# (rows were 2:00-2:08 DL12,12,6,6)
3×6 blue band strict pull ups
10:22 145#
11:45; 175#
13:00 step ups
good to be back
14:45 105#