Today's WOD
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Today's WOD:Pw Snatch (1 up to 10 (+1 each round))(45/65/95)
DU (10 up to 100 (+10 each round))(same count for SU)
I will have to sub singles for doubles. Womp womp0 -
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.
Ha-Ha it was a pretty rough and definitely a long one. 26:32 for me but damn those pullups took a long time.0 -
Today we are doing "Kelley"0
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I do crossfit 3x/week and dbwod on Thursdays. Our crossfit coach is the dbwod coach; we're using dumbells and it's in different parks around town. And, it's FREE! It is so nice to get outside and we don't really do much skill work so it's quick. I usually am sore after crossfit. I'm not usually as sore after dbwod and it feels good to move in the morning.
today was
24 min EMOM
12 db suitcase deadlifts
12 db cleans
12 db split jerks
(rotating the 3 exercises for each of the 24 mins).0 -
Today's WOD: 21-15-9 of DLs (225/155), box jumps (24/20) and HSPUs (scaled with pike PUs if necessary). 10 min time cap.
I Rxed: made it through 90 reps (all set of 21, then 15 DLs and through 12 of the box jumps). Tweaked my back pretty bad on the first set of DLs (silly me--it's 75% of my 1RM and I was trying to rush them), and the HSPUs did NOT help. But then I put on my belt which cued me to set my core better, and the set of 15 felt okay. It's feeling pretty spicy right now though. Ick.
I am pretty stoked because I was one of only 2 women in the gym who did the workout as Rx today, even though I didn't finish it. Oh, and I jumped every single box jump, no step ups, which is a constant goal. I have a weird mental block that keeps me from rebounding them, even though I can clear 20" no problem...0 -
Yesterday's WOD, in case any of your coaches need an idea to utterly destroy you.
Intensity Sandwich.
Isabel (30 power snatches for time) 135/95. I did 95 since my 1RM snatch is about 155 or so
Rest
At 10 minute mark, row 500m for time.
Rest
At 20 minute mark, Grace (30 clean and jerks for time) 135/95 (I did 115)
3:27, 1:42, 6:01. The lesson? Don't go balls to the wall on one and two and expect to have anything left for 3.
That said, I'll approach it the same way if we do it again. The goal is to build up the engine to the point where I CAN do Grace in some approximation of my best time (3:30) after doing that other work0 -
This morning was Jackie:
500 m row
50 thrusters (15 kg for me)
30 pull ups (used a band)
went all out on the row. 50 thrusters is a lot. all those thrusters effected my arms more than I predicted they would
Have a super weekend, all!0 -
Dropped in on a box on Saturday, the warm up was a circuit that included seven movements (inchworms, side lunge lunge squat jumps, burpee box jumps, situps, hand stand push ups, plate OH walking lunge at 1 minute each, then 3 minutes of jump rope). We then did some skill work on medicine ball cleans and barbell power cleans.
The WOD
3 Rounds, 1 minute at each station, 1 minute rest between rounds.
- Wallballs (24/20)
- Push press (75/60)
- American KB swings (53/35)
- Rowing for calories
I hit 60, 66, and 63, which I was very happy with considering the altitude was 4200 ft higher than I’m used to.0 -
The altitude is a killer, isn't it?
This morning we did
skill: Bavarian squat ??? (really more like a lunge w/ back foot on box)
WOD: 3RFT w/ partner Congo style
500 m row
30 wall balls
I thought Congo meant I would rest while partner rowed so I tried to beat my best ever time. Ha. Imagine my surprise when I went right from that to wall balls.0 -
We are doing the half Murph today0
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Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
Today we did an EMOM (strength):
Even: 30 seconds strict CTB (or PU/ring rows) [counting reps]
Odd: 30 seconds hollow body hold
Then the WOD was a 9min AMRAP of bar MU and wall balls, ascending: 2/10; 4/20; 6/30...etc.
I did strict CTB pullups for the first time (WOOHOO!) and hit 6 in the EMOM. Then I did box bar muscle ups, which I'm really stoked about because I hadn't mastered them yet with a full hollow body form (no"chicken winging" it up onto the top of the bar one arm at a time), and I did them beautifully today. Next step--lower box. :-)0 -
@bethlivi Did you do that all three times as well?0
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BWHAHA! I didn't even realize the glitch until now. Oops. lol
And, no. Because I am totally not that beast mode at all.0 -
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I have been doing CrossFit for almost two years but today was my first time I RX'd Fran. I did it once before at 75 lbs and got 5:02. Today at 95 lbs I got 7 minutes flat. I really wish I would have done better.0
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I have been doing CrossFit for almost two years but today was my first time I RX'd Fran. I did it once before at 75 lbs and got 5:02. Today at 95 lbs I got 7 minutes flat. I really wish I would have done better.
That’s awesome! My best RX Fran is 16 minutes. I’m getting better mobility in my hips and am starting to learn how to kip a pull up, so I should start cutting that down. But I doubt I’ll ever be done by the 7 minute mark.
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Fran in the building! Up today...
“Fran”
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
THEN
Supine Ring Rows
5 sets of max reps
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DOR for me today. I usually get myself out for a walk but it is supposed to rain all day. I might go for an easy run (I feel pretty good) just to minimize the amount of time I'm outside.
Husband and I have started the 30 day plank challenge that I got off this site. That's my extra credit!0 -
I'm doing yesterday's WOD, which was:
Run a 5k0 -
Dude I think a 7 minute Fran is pretty badass, coming from where I'm sitting so kudos to you. :-)0
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Today was
clean and jerk (I did 42.5 kg, a PR)
then, lucky 7's
7 min AMRAP
7 box jump
7 burpees
7 kb swings
that's one of my favorites so I'm all charged up. 7 burpees seems like about the right amount to me.0 -
5 rounds for time:
Burpee Broad Jump 50yds (Blech!)
Bear Crawl 50yds
20 Toes-to-bar
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WOD: 10 Min CAP
3 Rounds for time
7 Snatches (45/65/95)
14 CTB Pullups (pullups x2)
21 OH Squats (45/65/95)0 -
WOD:
8 min AMRAP
10 x snatches (95/65)
20 x push ups
30 x air squats0 -
This seems simple enough:
Warm up
4 RFT
- 15 Burpees
- 15 Power Cleans 135/95
- 400m Run
Midline work
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AllanMisner wrote: »This seems simple enough:
Warm up
4 RFT
- 15 Burpees
- 15 Power Cleans 135/95
- 400m Run
Midline work
Holy crap! 25:35 and I wasn’t the last to finish.
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Bear Complex 7-7-7-7-70
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Jeez Louise.KellyAnn1286 wrote: »Bear Complex 7-7-7-7-70
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