Today's WOD
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Friday:Strength
Ring Dips
5-5-5-5-5
Dead Lift
3-3-3+
70%-80%-90%
WOD
7 min AMRAP
Burpees
YIKES!0 -
Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
Our strength today is:
deadlifts
4x5 @ 80%
4x3 @ 85%
Then a WOD of squat snatches; 10-7-5-3 @ 70% of 1rm. 90 second rest between rounds.0 -
Sort of forgot about this thread....Here's what we did today:
Skill
16 minutes
2 deadlifts (85% of max)
2-4 atlas stone to shoulder
Rest 1 minute, repeat
WOD:
16 minute time cap
100 Box Jumps 30/24
5 Thrusters EMOM 95/65 RX
(Elite weights were 135/95)
Finished in 10:03 rx0 -
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Warm up of the week.
200m Run
40 Lunges
200m Row
20 Air Squats
10 Push Ups (2 secs hold at top and lowered)
10 Pull ups (2 secs hold at open and lowered)
10 Dips (2 secs hold at top and lowered)
Mobility Stretches
FYF:
4 min row for calories
2 min rest
4 min power clean
2 min rest
4 min burpees
2 min rest
4 min wall ball
2 min rest
4 min box jumps
2 min rest
4 min run0 -
Yesterday we did...Cindy following the same warm-up.
5 Pull Ups (green band for me)
10 Push ups (standard chest to floor - no kipping push ups)
15 Air Squats
20 min AMRAP.
I did 11 - time to move on from the green band but the push ups were a killer.0 -
today - Run Fran Run ....
21, 15, 9
Thusters, Pull Ups & 500m run
Killed me!0 -
Today 10 min EMOM - Deadlift
Pairs rowing 2000m each (split 1000m at time)
20 seconds on 10 seconds off - Hollow Arch Stretch then Arch Stretch0 -
Saturday's Hero WOD: Holleyman
30 rounds for time
5 wall balls (started with 20, moved to 12 at about round 22)
3 HSPU (I did regular push ups)
1 power clean (RX 225/145) I did 165.
33:40 seconds of suck. Never really got gassed, per se, it was just that your shoulders are utter toast halfway through.0 -
Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!0 -
A box near me recently did a Burpee 5K. I thought the Burpee Mile was insane.Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!0 -
You may have heard that here in northeast Pennsylvania a state trooper was killed two weeks ago in an ambush. The manhunt for his killer continues as he is believed to be hiding in the forests of that area.
Yesterday several boxes in our area, including the one I go to, did a hero WOD dedicated to the fallen officer.
It is with a heavy heart that CF Scranton, CF Vertex, CF DK, CF Blarney Stone and CF Serendipity will honor a hometown Hero of our own: Cpl. Bryon ****son II, 38, of Dunmore was killed in an ambush at the State Police Blooming Grove Barracks on September 12, 2014. Cpl Bryon ****son served his country and state honorably as both a US Marine and a PA State Trooper.
‘****son’
For Time:
100 Double Unders
75 Walking Lunge Steps (1=1)
50 KB Press m:2/35′s f:2/26′s
25 Strict Pull Ups
50 KB Push Press m:2/35′s f:2/26′s
75 Box Jumps 20″
100 Sit Ups
I scaled it due to my mobility issues in my right elbow. Ring rows for pull ups, and used a 55# bar instead of kettle bells. It got really tough during the push press, but I have a hard time complaining about it considering I could do it where Cpl. ****son no longer can.
44:42, last one done, but I did it.0 -
OK, I'm actually REALLY mad that the man's name got *** out because of a series of letters contained in it.0
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D*I*C*Kson for those who were wondering.
Even after their venture raise their profanity filter is so bad it can't recognize context.0 -
A box near me recently did a Burpee 5K. I thought the Burpee Mile was insane.Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!
How do you do a Burpee 5K or even a mile?0 -
Same idea as a burpee broad jump. When you jump, jump forward. Continue doing burpees until you've traveled a mile (or 5K). The longer your jump, the fewer burpees you have to do.
A box near me recently did a Burpee 5K. I thought the Burpee Mile was insane.Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!
How do you do a Burpee 5K or even a mile?0 -
Same idea as a burpee broad jump. When you jump, jump forward. Continue doing burpees until you've traveled a mile (or 5K). The longer your jump, the fewer burpees you have to do.
A box near me recently did a Burpee 5K. I thought the Burpee Mile was insane.Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!
How do you do a Burpee 5K or even a mile?
Holy Cow! I hope my Box hasn't heard of jumping forward burpees for distance! :-)0 -
Same idea as a burpee broad jump. When you jump, jump forward. Continue doing burpees until you've traveled a mile (or 5K). The longer your jump, the fewer burpees you have to do.
A box near me recently did a Burpee 5K. I thought the Burpee Mile was insane.Burpees for seven minutes? That's horrible. What kind of a freakish sadist designs that WOD.
It was rough! I did 78 which was more than I thought I could do. One woman in my class did 107!
How do you do a Burpee 5K or even a mile?
BARF0 -
In the voice of Rock Balboa "Adrian!"
3 Shoulder Rolls
5 Wall Walks
7 T2B
9 Box Jumps (20" for me)
X7 for time
Those wall walks were the real energy vampire!
I leave my book at my Box, I think my time was 13:400 -
Wod first: 16 Minute time cap
2 rounds
Row 800m
Run 200m
5 rope climbs
5 wall walks+5 shoulder taps at the top of each wall walk.
Skill: 10 min
8 weighted sit-ups
(db across chest any weight)
:30 plank hold
10 superman rocks
Finished 1 round + 1 rope climb......felt like death after this one....
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Yesterday: Fran. My first attempt (scaled)
21-15-9
Thrusters and Pull ups 95/65.
I used 65# and did ring rows. 7:03. The guy behind me (a 25 year old CF machine) went under 4 minutes. Several guys in the 4:30 range.0 -
yesterday's wod for time
60 situps
50 walking lunges
40 overhead kettlebell swings
30 burpees
20 sumo deadlift high pulls
10 handstand push ups (scaled to kettlebell shoulder press)
9:52
It was my 4th day in a row, should probably have taken the day off.0 -
My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.0
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My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.
That's crazy fast. Good job. Pretty light deadlift for you, right?0 -
My first Diane. 21-15-9 155# DL's & HSPU's. Rx weight; ab mat pad for HSPU's (did them strict)...3:18.
That's crazy fast. Good job. Pretty light deadlift for you, right?
Relatively, yes, and I am a short WOD specialist haha.0 -
Skill/Strength
5×3 Touch and go cleans @ 155#
WOD
50 pull-ups
50 push-ups0 -
"Fran" (scaled @ 53 lbs)
5 rounds of power cleans (@ 63 lbs) and burpees
"Grace" or "Isabel" (our choice) -- I chose "Grace" (scaled @ 63 lbs) since I abhor snatches
Why would you do two different Girl workouts on the same day? Or more accurately, why would your box schedule that? The Girls are supposed to be all out efforts to set a time.
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Today, we are rowing - 5,000 meters. Nothing else. I'm going to die.0
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Rowing! My fav! Try to settle in to a manageable pace very early on so that you do not smoke yourself early and then battle through for 15-20+ minutes. Remember to breathe during the recovery portion of the stroke. Post your time! You'll do great!0
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We do alot of double girls. Helen meets Grace is probably my fav. where you get just get a slightly longer cap for the two. i actually enjoy those days. better than just doing Eva IMHO. ::barf::0
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