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  • twinmom01
    twinmom01 Posts: 854 Member
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    Last night

    Clean. 3 2 1 1 1

    Front Squat 3 3 3 3 3

    There was only 3 of us in class last night so I got extra special attention cause I can't squat worth crap. Somehow I ended up with extra sets of squats in trying to get my form right. My glutes are killing me

    I was just happy there was no running involved only straight lifts.
  • RockyController
    RockyController Posts: 16
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    Today: Thrusters – Max until failure 3-3-3-3-3-3-3 (65#)
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    4/2/12: Home WOD 15 min AMRAP
    12 deadlift (105#)
    1 clean & Jerk (105)
    9 Back Squat (105)
    1 Push Press (105)
    15 weighted sit ups (10# plate)

    You cannot drop or rack the weight between each series of movements until you get to the sit ups

    3 rounds +12 deadlifts
  • cheri0627
    cheri0627 Posts: 369 Member
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    Tonight's WOD

    3x
    3 shoulder press
    pushups to failure

    3x for time
    10 deadlifts
    50 double unders

    I can't do double unders (can't jump rope due to excruciating shin splints) so instead she had me to 25 burpees. Yuck.
  • jenaissance
    jenaissance Posts: 302 Member
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    (Keep in mind I am working with a back injury, and can't do any jumping AND I just started cf a few weeks ago)

    6x
    6 plyo box step ups (per leg)
    6 ring rows
    6 squats w/medicine ball
    6 push press (bar only)

    It took me 25 minutes to finish, and I nearly gave up around the 4th time thru, but then my last round I killed it :D
  • cheri0627
    cheri0627 Posts: 369 Member
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    It took me 25 minutes to finish, and I nearly gave up around the 4th time thru, but then my last round I killed it :D

    Yay for finishing!!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
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    Deadlifted 135# today 2 reps!!! Could've went for more but still had to WOD; PC 45# X 30 reps for C & Js. Doesn't sound like a lot,

    but it is 40# more than I've lifted since having 3 shoulder surgeries!!!!

    :happy:
  • sapalee
    sapalee Posts: 409 Member
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    run and kettlebell swings warm up
    New DL PR 135# x 2. Woot! I'm always excited when I get above body weight for the first time.

    then...
    12 min AMRAP

    3 DL 115#
    6 chin ups (feet on box)
    18 hand release pushups (knees mostly)

    6 rounds + 2 DL

    The pushups were the killer for everyone!
  • LisaCFSF
    LisaCFSF Posts: 258 Member
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    Thursday 120405

    For time:
    Run 800 meters
    10 rounds of the couplet:
    Knees to elbows, 10 reps
    Hug-a-twinky, 10 reps
    Run 800 meters

    24:40
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    ^ did a variation of this one

    4/9/12 run 800 m
    10 x 10 reverse crunch & supermans
    run 800 m

    strength 5 x 5 power cleans
    53-73-83-103-123 (last rep fail)

    bonus 2 x 10 lateral raises (15lb)
    2 x 10 lat pull down (10kg)
  • gfbrummer
    gfbrummer Posts: 25 Member
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    Yesterday I did the bear complex for 3 rounds instead of 5. Moved up from 30# to 75#. Pretty awesome. here is a link if your not familiar with it.
    http://youtu.be/0WOP9J7QPwI

    I then worked on various form and flexibility things. I especially am trying to improve my front rack position. I did front squats, snatches, thrusters, clean and jerks, etc. No more than 1 set at 5 reps with light weight.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    Bear is one of my most favorite WOD's!
  • rebeccap13
    rebeccap13 Posts: 754 Member
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    This week is B!tch Week, 5 days, 5 girls... starting with Nancy.

    5 Rounds for time
    15 Overhead squats 95/65#
    400m Run

    We're doing max effort ring dip before the WOD. Think I might be able to do this one RXd.

    Only doing B!tch Week for the t-shirt. :happy:
  • kvissy
    kvissy Posts: 205 Member
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    This week is B!tch Week, 5 days, 5 girls... starting with Nancy.

    5 Rounds for time
    15 Overhead squats 95/65#
    400m Run

    We're doing max effort ring dip before the WOD. Think I might be able to do this one RXd.

    Only doing B!tch Week for the t-shirt. :happy:

    haha...love that there's a shirt for that!
  • crossfitterwahine
    crossfitterwahine Posts: 61 Member
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    200m run, 20 pushups, 500m run, 50 pushups, 750m run, 75 squats, 500m run, 50 pushups, 200m run, 20 pushups.
    21:35.
  • jenaissance
    jenaissance Posts: 302 Member
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    my WOD today was named after me :) Specialized for my back injury and bruised tailbone.

    "Jena" for time
    500m row

    Step-ups
    (30-20-10)
    alternating with
    Hug the Twinkie
    (30-20-10)

    500m row
  • espence30
    espence30 Posts: 116 Member
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    Mine today was 5 Minutes of box jumps, 4 minutes of squats, 3 minutes of kb swings, 2 minutes of ghd and 1 minute of pushups.. ugh
  • espence30
    espence30 Posts: 116 Member
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    200m run, 20 pushups, 500m run, 50 pushups, 750m run, 75 squats, 500m run, 50 pushups, 200m run, 20 pushups.
    21:35.

    by the time I would be done with that I would be puking. running in between all of those sould kill me. good job on your time
  • espence30
    espence30 Posts: 116 Member
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    This week is B!tch Week, 5 days, 5 girls... starting with Nancy.

    5 Rounds for time
    15 Overhead squats 95/65#
    400m Run

    We're doing max effort ring dip before the WOD. Think I might be able to do this one RXd.

    Only doing B!tch Week for the t-shirt. :happy:

    I would do it for the shirt too, but would be cursing all their names and anyone I meet with their names lol
  • jenaissance
    jenaissance Posts: 302 Member
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    Memorial Day Murph, in teams of 3. :happy:

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