Today's WOD
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Today's WOD was short & sweaty.
Strength
7×2 Hi-Hang Cleans (knee extension only) – heaviest possible, go every 60 seconds -MY FIRST ROUND WAS 53LBS, 63LBS AFTER THAT. COULD HAVE GONE HEAVIER, BUT DIDN'T HAVE TIME TO GRAB MORE PLATES.
WOD
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS (115/75)
*Rest 90 seconds after each round (including the final round)
-THEN-
400m Run for time (absolutely all out effort).
TOTAL OHS WAS 14 (4/4/3/3). 400m 1:51
I WAS PRETTY STOKED TO STILL GET MY 400m UNDER 2 MINS AFTER ALL THAT WORK0 -
Strength:
5 sets of:
5 deadlifts (3 sets with 30kg, 2 sets with 35kg)
10 step ups (50cm box)
10 push presses (with 2 8kg KB's)
WOD;
EMOM - 12 min
6 KB swings (12 kg)
6 burpees0 -
Strength:
5x5
Shoulder Press (light weight)
Pushups
WOD:
6 RX
5 Box Jumps
12 Am Kettlebells
Cashout:
L-Sits 5x15 sec
Wasnt so bad today. Did the 5 AM workout this morning.0 -
250 row 25 pushups..as many rounds as possible 20 minutes0
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Today's WOD - 06/25/13 (*it will be 90+ degrees when I get there)
AMRAP for 10:00
200 m Run
10 Power Cleans (95/65)
10 Pull-ups
-Rest for 5:00-
AMRAP for 5:00
5 Burpees
5 Shoulder to overheads (95/65)
100 m run
-Rest 3:00-
AMRAP for 2:00
3 Clean & Jerks (95/65)
5 T2B or K2E0 -
06/24/13
Strength:
5 x 3 Back squats (235#, 235#, 245#, 265#, 265#) then finish with a Max effort round @265# (only 6 reps)
WOD:
3 min amrap of: air squats (97)
Rest 2 min
3 min amrap of: pistols (35)
Rest 2 min
3 min amrap of: 10 air squats and 20 pistols (1 Round and 25 reps)
Was easily around 90 degrees in in the gym and I was a sweaty mess. My legs are shot today!
06/25/13
Strength:
3 rounds
5 touch and go power clean and jerks
- Rest 30 seconds -
10 Ring Push Ups
- Rest 30 seconds -
WOD:
"Kalsu"
Complete 100 total thrusters @135# w/5 burpees at the start of every minute w/20 minute time cap
If I get out of work in enough time I'll get there, but I might just end up going for a run later if I miss the class.0 -
Warm up:
4 min of Double unders, 30 sec handstand hold, 5 handstand pushups,1 Turkish get-up @45#, 5 hang power cleans w/45# bar, 5 hang squat cleans w/45# bar
Strength/Skill:
Turkish Get Ups 3-3-2-2-1-1 each side @35#, 45#, 70# kettlebell
WOD:
7 Rounds For Time:
7 box jumps @24", 7 HSPU (modified)
7 Hang Clean @95#
Finished in 13:080 -
Warm up:
4 min of Double unders, 30 sec handstand hold, 5 handstand pushups,1 Turkish get-up @45#, 5 hang power cleans w/45# bar, 5 hang squat cleans w/45# bar
Strength/Skill:
Turkish Get Ups 3-3-2-2-1-1 each side @35#, 45#, 70# kettlebell
WOD:
7 Rounds For Time:
7 box jumps @24", 7 HSPU (modified)
7 Hang Clean @95#
Finished in 13:08
70# TGUs! Ouch! Great work!0 -
Today's WOD was "Nicole" (hee hee, that's MY name!)
I did 5 rounds and a total of 53 push-ups (assisted).
Then we did House of Pain.0 -
Today was fun...love Tabata's:
20 sec work
10 sec rest
8 Rounds
Row (cals)
Flash Push-Ups
Double-Unders
Russian Twist (14 lb med ball)
Still can't do double-unders, so did singles. 590 total reps. Cash out was a max handstand hold. Did my 1st handstand ever!! Great day!0 -
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Today’s workout combined two of my most hated movements wall balls and toes to bar. Wall balls just suck and I cannot string toes to bar together very well so it’s just a very slow process for me to do any workout that has more than 50 of them. But I’m happy I made myself go and work on what I’m not good at
Strength- Establish a 10 rep max for deadlifts, you were not allowed to let go of the bar or let it rebound off the ground.
183# for me today which I was okay with, my 1 rep max is 243# so 75% of that seems about right.
WOD: 4 rounds for time
20 toes to bar (I did 10 T2B and 10 K2E each round)
20 Box jumps (20 in)
20 Wall ball shots 14#
Finished in 16:27, probably spent half of each round on T2B0 -
4 rounds 1500 row and 400 run and 25 pushups 40
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Todays workout was a partner workout:
7min amrap:
7 kbs @50#
7 front squats @ 95#
rest one min
7min amrap:
7 power clean @95#
7 v-ups
Each person did the 7 and 7 then then the other went. I need to figure out my preworkout food because I was dead for this...just had nothing in the tank. Felt embarassed....0 -
OLY Class - We did CrossFit Total. Shoulder Press, Deadlift, Back Squat. I added my time to the CrossFit Total Discussion.
WOD - COE: 10RFT
10Thrusters 65#
10Ring PushUps
TIME 24:55. I do great with weights but am terrible with endurance.0 -
i missed my wod at my box this morning, so i did "Grace" on my own and then worked on double unders0
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Our WOD today was very different. It was basically two strength sessions and that's it.
Skill
EMOM 5 minutes: 2 Hang Squat Cleans @ 70% 1 RM Clean any style
Strength
30 minutes to establish a 1 rep max back squat
I PR'd my backsquat today by over 15%!!! Yay!0 -
Our WOD today was very different. It was basically two strength sessions and that's it.
Skill
EMOM 5 minutes: 2 Hang Squat Cleans @ 70% 1 RM Clean any style
Strength
30 minutes to establish a 1 rep max back squat
I PR'd my backsquat today by over 15%!!! Yay!
Awesome job on your new PR!0 -
Strength:
3 rounds:
10 alt pistols
rest 1 min
20 wall balls @20#
rest 1 min
20 sec L-sit using the rings
WOD:
5 rounds for total run time:
Sprint 200m
20 alt jump lunges
Max Effort Unbroken Front squats @135
then bonus 400m Farmers carry w/45# dumbbells
My forearms were done after the farmers carry!0 -
today will be FRAN!0
