Today's WOD

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1464749515261

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  • Angimom
    Angimom Posts: 1,463 Member
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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!!


  • ascrit
    ascrit Posts: 770 Member
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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.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    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.
  • ascrit
    ascrit Posts: 770 Member
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    The idea of working out at 5 AM makes me wanna puke.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    ascrit wrote: »
    The idea of working out at 5 AM makes me wanna puke.

    That was exactly how I felt today! Most days I’m just breathing heavy.
  • bethlivi
    bethlivi Posts: 157 Member
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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.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    bethlivi wrote: »

    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.
  • bethlivi
    bethlivi Posts: 157 Member
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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. :-)
  • Angimom
    Angimom Posts: 1,463 Member
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    What is ETP? I know once you tell me I am going to smack myself in the head! LOL.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    Angimom wrote: »
    What is ETP? I know once you tell me I am going to smack myself in the head! LOL.

    Eat to Perform
  • paultassy
    paultassy Posts: 281 Member
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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.
  • Keladelphia
    Keladelphia Posts: 820 Member
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    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
  • tonyalynn26
    tonyalynn26 Posts: 49 Member
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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!
  • mccraee
    mccraee Posts: 199 Member
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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.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
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    We did Annie this morning and am so happy I shaved 4 mins off my time :)
  • bethlivi
    bethlivi Posts: 157 Member
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    Four minutes off Annie?! That's great!! :-)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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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.


  • Keladelphia
    Keladelphia Posts: 820 Member
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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

  • officialcrossfitguy
    officialcrossfitguy Posts: 12 Member
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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 run
  • paultassy
    paultassy Posts: 281 Member
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    Today

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