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  • cheri0627
    cheri0627 Posts: 369 Member
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    1/18
    21-18-15-12-9-6-3
    goblet squats
    KB shoulder press
    OH lunges
    situps

    I started with the 12Kg KB, but it was physically too big, and I was having a hard time getting it to be in the right spot while doing my presses. My trainer told me she also has trouble with the size of the Russian KBs and switched me to the only other KB we had available, which was 20lbs. (I'm at an off site class on MW, and we have a lot less equipment there.) I'd rather have stuck with the higher weight, but whatever...

    it was a good workout, especially since I'm still recovering from bronchitis. (I had to stop several times for coughing fits or to just catch my breath.)
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    PR'd ANNIE by 52 seconds... AND it was WOD #2 after rowing and C&J's. I'm thrilled. (oh, and I said Iwasn't competing with the 20-somethings at my box... but I was 20 secs faster than the 23 y.o. girl who had a previous faster time than me) :glasses:
  • HollyMac20
    HollyMac20 Posts: 259 Member
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    WOD from hell today...

    6 rounds 150 yard sprint, 12 burpees

    Rx 15:28
  • xfchick
    xfchick Posts: 13
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    Today's WOD--Split snatch 1-1-1-1-1-1-1 reps

    45-55-65-75-85-95-105 (F)

    Grace, Jackie,Karen I love all the girls! But, I love the hero Wod's the most!
  • HollyMac20
    HollyMac20 Posts: 259 Member
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    WOD from hell today...

    6 rounds 150 yard sprint, 12 burpees

    Rx 15:28

    My bad, got the WOD wrong. 6 rounds 150 yard spring, 12 burpees, 150 yard spring, 2 minute rest. Don't let that rest fool you.
  • xfchick
    xfchick Posts: 13
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    WARM UP

    500m Row

    25 Squats

    15 Pull Ups


    WOD

    "Power Elizabeth"

    21-15-9 Power Cleans (135/95)

    Ring Dips
  • natalie2355
    natalie2355 Posts: 93 Member
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    last nights WOD:
    70 kb swings
    60 toes to bar
    50 SDHP
    40 burpees
    30 front squats
    20 pull ups
    10 HSPU

    33:22 :) yay me i cant believe i finished it!
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    1.25.12 WOD

    a) 3 x 30 UNBROKEN KBS Rx 24kg, I did 16kg
    b) 7 rounds for time: 7 front squat (Rx 115lbs - I did 85lbs)
    7 Chest to Bar Pull Ups (Subbed Supine ring row)
    Time: 9:31

    Supplemental: 7min AMRAP
    8 Hanging Power Snatch (55lbs)
    16 Wall Balls
    2 rounds, +8 snatches and 4 wall balls.
  • xfchick
    xfchick Posts: 13
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    This is going to be FUN!

    JACKIE JACKIE JACKIE"

    Three rounds for time of:

    Row 1000 meters

    45 pound Thruster, 50 reps

    30 Pull-ups
  • cheri0627
    cheri0627 Posts: 369 Member
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    to start (after warmups) we spent a long time really stretching out our shoulders (like 15 minutes)

    5-5-5-5-5 shoulder press at 85-90% 1RM

    21-15-9
    burpee pullups (since I'm short, I had to jump on a box to be able to jump to the bar, and then because I can't do an unassisted pullup, I did jumping pullups)
    deadlifts 115(w)/155(m)

    Since we'd spent so much time on the stretching (which felt awesome) we ran out of time on the 21-15-9. I did my deadlifts Rx, I think I was the only woman who did so. That felt good because I'm slow as heck on my burpee pullups.

    CrossFit was exactly what I needed today. My FIL is in the ICU and has been for a week. I haven't been able to get to workout at all in that time, since I've been at the hospital or taking care of everyone else. Today was for me and we did things I enjoyed (except for the burpee pullups) and I left feeling great.
  • BrendarB
    BrendarB Posts: 2,770 Member
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    It has been a year since I did Fran last, she kicked my *kitten* but I shaved off 1:30 from my previous time, so at least it's progress, but man my legs are jello today!
  • addman72
    addman72 Posts: 220
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    For time 20min
    400m run , 21 deadlifts

    I was pretty slow but I completed 4 full sets and the 5th 400m run
  • cheri0627
    cheri0627 Posts: 369 Member
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    WOD 1/30
    21-18-15-12-9-6-3
    dumbbell swing (each arm)
    rocking chair
    mountain climbers

    I used the 20lbs DB because that's what was available. It was a good workout. I was pretty breathless there for a while, especially because I forgot my inhaler. (Oops!)
  • DaisyCrazy82
    DaisyCrazy82 Posts: 8 Member
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    This Mornings Workout

    Warmup:
    500 m Rowing
    10 m x 2
    Bear walk
    Butt Kicks
    Crabwalk
    Burpee Jumps
    High Kicks
    Grapevine

    WOD:
    "Swinging Annie"

    50-40-30-20-10

    Double Unders (scaled to double the amount of skips and 3 burpees for every trip)
    KB Swings (scaled to 12kg)
    Sit Ups

    Time: 23:21 (abs are still very sore from last weeks Abs and *kitten* Annie)
  • cheri0627
    cheri0627 Posts: 369 Member
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    split jerk 85-90% 1rm
    3-3-3-3-3

    Oh that was fun! I love the jerk, and I've never done it without the clean before.

    3x
    3 box jumps
    6 burpees
    9 situps
  • animatej24
    animatej24 Posts: 25
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    i love fight gone bad, fran, that one you do 8 rounds of running 400m then talk 90 second break, but anything with burpee's makes me wanna cry when that wod came in on tuesday with 70 of them i wanted to kick someone lol
  • addman72
    addman72 Posts: 220
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    Rahol - AMRAP - 12minutes

    24 inch Box Jump, 12 reps
    95 pound Thruster, 6 reps
    6 Bar-facing burpees

    I completed 4 and 12 box jumps.

    Struggled with the Burpees , I injured a hip flexor and left hammy in earlier 50m sprints which restricted me with the burpees
  • cheri0627
    cheri0627 Posts: 369 Member
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    More tabatas yesterday

    KB swings (35#)
    pushups

    4 minute rest

    DB hang power cleans (20# since this was the first time I'd actually done these. I should have gone with more weight.)
    box jumps

    4 minutes rest

    double unders (I can't do these to save my life.)
    burpees

    I don't know what it was but the pushups were just killer after the KB swings. Every single person in the class said the same thing.
  • cheri0627
    cheri0627 Posts: 369 Member
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    After not doing anything for 2 weeks (FiL passed away and I was just too exhausted to deal with anything after the funeral for a few days) I finally got back last night.

    WOD in 2 parts
    I
    3 rounds
    5 DB push press (20lbs, but I should have done 25lbs.)
    10 leg lifts
    15 jumping squats
    20 double unders (I can't do double unders b/c of horrible shin splints. I did 30 jumping jacks instead.)
    Immediately move to part 2

    II
    3 rounds
    20 step ups (20" for the first 2 rounds, and then only the 24" box was open, so that's what I used for the 3rd. 4" makes a HUGE difference.)
    15 goblet squats (25lbs)
    10 OH lunges (20lbs)
    5 burpees

    I put two short rests in because I just couldn't go any more. One was actually when I flopped down for my second burpee on round 2. I just couldn't move and lay the for a moment trying to breathe. (I hate asthma.) The other was half way through my lunges on the third round. I stopped and got a drink of water and caught my breath a little bit again.

    It was a really good workout for the first time back in 2 weeks.
  • cheri0627
    cheri0627 Posts: 369 Member
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    Modified 300 (This is the off site class my box offers at my work, and we don't have all the equipment yet.)

    25 pushups
    50 box jumps
    50 shoulder press
    50 butterfly situps
    50 thrusters
    50 KB swings
    25 pushups

    I'm still just so out of it. Not feeling well yesterday, either, but I made myself go. I was definitely seeing spots while struggling through my thrusters.

    33:24

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