Today's WOD
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Today we did front squats
50%x6
60%x7
65% x 8x 4
WOD
5 rounds for time, 25 min cap
Run 400
30 Box Jumps
30 WBS
I substituted Air Squats for the WBS and finished 4 rounds in 26:37
I Felt like Super Woman!!
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WOD:
AMRAP: 10 min
Add 1 rep each round
3 Power Clean & Jerk (65/95/135)
3 Wall Walk
3 T2B
The wall-walks will definitely slow me down.0 -
8 Minute One Up Ladder (105/155), I scaled to 135.
-Power Clean
-Front Squat
- Shoulder to Overhead
Then
4 Minute AMRAP
- Five full Cleans (I did power cleans)
- Seven Burpee Over Bar
This WOD crushed even the best athletes in my 5am class.0 -
The idea of working out at 5 AM makes me wanna puke.0
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Omg. so. Early!!!!!
We did muscle up transition work for our skill today on low rings. Then the WOD was a 12min AMRAP of 100dubs, 50 burpee box jumps, 30 OHS at 75# (for women) and the 15 muscle ups (I scaled with chest to bar pull-ups, 2:1). I made it through 186 reps (6 of the 30 CTB). Whew.0 -
We did muscle up transition work for our skill today on low rings. Then the WOD was a 12min AMRAP of 100dubs, 50 burpee box jumps, 30 OHS at 75# (for women) and the 15 muscle ups (I scaled with chest to bar pull-ups, 2:1). I made it through 186 reps (6 of the 30 CTB). Whew.
Wow! I’d never make it to the OHS in 12 minutes.
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Yeah--I was lucky that my dubs were "on" yesterday. If you didn't have them, you would do attempts for 2 minutes and then record that number, but move on. :-) so most people got through the burpee box jumps. But I really had a great day yesterday, for me. I've been doing ETP and I think it's finally working. My energy was sky high. :-)0
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What is ETP? I know once you tell me I am going to smack myself in the head! LOL.0
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Today's 4-27-15
5x3 snatch grip push press into overhead squat.
2 rounds of
1000m row or 800m run, 50 thrusters 65/45, 30 chest to bar pull ups.0 -
Deadlift – 10 rep max
THEN
10 Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
115/75 pounds
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5RFT
5 Snatches @ 85#
10 hspu(2abmats on the wall till failure, then moved to box to finish them off)
5 Snatches @ 85#
10 dips on the Paralete(sp?)
3mins rest between rounds
time:33:48
First time doing 85# snatches in an actual wod!
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Wow, I'm impressed with the workouts, folks. I'm new here. Have done crossfit for a year. Love it. Life changing for this 50 year old mom who works way to much
At 6:00 a.m. we did
5 min AMRAP
10 push press (25kg)
10 burpees
I did 52.0 -
We did Annie this morning and am so happy I shaved 4 mins off my time
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Four minutes off Annie?! That's great!! :-)0
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Rx’d:
800m run
5 power cleans 155/105
400m run
12 PC
200m run
20 PC
That took me 15:20 (Last one to finish).
Then we did mid-line work.
I have been doing crossfit for a year and I still can’t make myself drop a weight. So, each PC I set the bar down even though I know that eccentric movement is drawing energy out of me and slowing me down.
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Congrats on your Annie time Mummyadams, 4 minutes is huge!
Up for today
Weighted Pushups- 3,3,3,3,3
Then For Time
50 In-out pushups to 45# plates
Run 400m
50 20″ Declined Pushups
Run 400m
50 Pushups
Run 400m
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strength:
Back squat
65% x 5
75% x 5
85% x 5+
*after basing lift off of 90% of your 1rm add 10lbs to it.
Wod:
4 rounds
10 pull-ups
10 push press 105/75
10 back rack lunges 105/75
Cash out:(one time only) 400m run0 -
AllanMisner wrote: »Rx’d:
800m run
5 power cleans 155/105
400m run
12 PC
200m run
20 PC
That took me 15:20 (Last one to finish).
Then we did mid-line work.
I have been doing crossfit for a year and I still can’t make myself drop a weight. So, each PC I set the bar down even though I know that eccentric movement is drawing energy out of me and slowing me down.
power cleans are the one move i don't see a problem dropping the weights on. deadlifts....well that's another thing.
15:20 seems like a pretty decent time to me. you're either in a class with some really good athletes or some people are shorting their runs.
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sinister2014 wrote: »AllanMisner wrote: »Rx’d:
800m run
5 power cleans 155/105
400m run
12 PC
200m run
20 PC
That took me 15:20 (Last one to finish).
Then we did mid-line work.
I have been doing crossfit for a year and I still can’t make myself drop a weight. So, each PC I set the bar down even though I know that eccentric movement is drawing energy out of me and slowing me down.
power cleans are the one move i don't see a problem dropping the weights on. deadlifts....well that's another thing.
15:20 seems like a pretty decent time to me. you're either in a class with some really good athletes or some people are shorting their runs.
Many of them are very good, but there is a pretty good spread. The best time posted in our class was just over 10 minutes.
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Strength EMOM 12 minutes:
Evens Deadlift 4x at 75(ish) 1RM I did 185lb
Odds Kettlebell TGU 1 per side 14kg
Partner WOD:
20 minute time cap 4 rounds
One partner 400 meter run
Other partner AMRAP
10 American KBSwings
10 TTB
Switch off until rounds are complete or time cap is complete
I did it with husband and we were just into his 4th round when we hit 20min.
Excellent workout!!
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This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
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KellyAnn1286 wrote: »This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
Damn! That would take me two days.
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AllanMisner wrote: »KellyAnn1286 wrote: »This is going to be brutal
Dumbbell Rows
5 sets, max reps. Go up in weight each set.
THEN
“Nutts”
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run, 45/35# plate, 400 m
Damn! That would take me two days.
That's what I was thinking!! 2 days! DAMN, that is a killer WOD
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Today was
15 min AMRAP
10 pushups
15 wallballs
20 KB swings
my score: 270.
Many of us at our box are doing the whole life challenge starting this Saturday. Anyone else?0 -
Klhernandez81 wrote: »
It was definitely different. I despise Burpees anyway, so adding anything to them sucks. It actually wasn't as brutal as I thought it'd be.0 -
Much different WOD for today, which is not a WOD at all really
12 min emom
1 Curtis P
skill work. Pick something you need to work on that Turner and I can focus on with you one on one or in groups. There is no metcon programmed for today. We will be doing a benchmark wod on Thursday.0
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