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TOPIC: We would like to see a show of hands who are
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81 to 90 of 230
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Happy Halloween WOD!
Warm-Up 7:00 AMRAP 20 Double Unders (or 60 singles) 15 KB swings to Eye level w 1.5 pood 10 Jumping Squats 5 Pullups (Red/Red) almost 3 full rounds! Strength - Front Squat 5/5/5 - 135/155/175 - 10# PR back to pre ankle weights! YAY WOD 5 Rounds 15 Sumo Deadlift High Pulls with 95# 15 Ring Dips (Red/Red bands) 11:09 and my arms are on fire and feel like they gonna explode! |
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Amherst OH |
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(2271 post)
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Double Day.
AM: 2 rds 50 pullups, 75 situps, 50 OH squats 55 lb, 75 double unders. 33:33 (my DU sux!!) PM: 2 rds 75 situps, 50 pushups, 30 tire jumps (23" - highest since my hip issue started in Jan), 50 double unders. 18:40 (concentrated on keeping my hands closer to my body = string of 30, then almost 20). Snatch Complex 65 lb, Clean & Jerk Complex 90 lb. mrs svc |
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Las Vegas NV |
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Nice Rest days! LOL Good work!
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Amherst OH |
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Yesterday at GSX Crossfit, 4:30p.
10 x front lever holds. 5 x max hold ring L sit. 10 min AMRAP ladder strict pull up & boxjump burpee (1/1, 2/2, 3/3, etc). Got thru 7 rounds + 8 pullups. Today 6a WOD at Crossfit Seven. Work up to heavy clean (went to 115 lb). 3 rds: 7 clean & jerk (95 lb), 50 double unders. Rest 3 min then do 3 x 400m runs (1 min rest ea rd). Then Strength development week 2: 5 x 2 Back squat 125 lb, 4x4 squat pulls 65 lb. Tonight pigged out on sour patch kids & a milky way bar (after Panda for dinner). |
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Las Vegas NV |
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SVC - How's the post 1/2 Marathon-Zombie 5K rest coming along? LOL
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Amherst OH |
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Pay for the Boston Cream doughnut - prelude to a small pizza...
Warmup - 7:00 AMRAP (as many reps as possible) 12 Air Squats 9 Kettlebell Swings (1 pood) 6 Push-up 6 rounds Push Press 5/5/5 95/125/145 - haven't done these since 9/17 and it shows - 95/125/145 - previous 5x3 was 145/155/165 - Ugh, plus costal ligs still ouchy. WOD 21-15-9 Squat Cleans w/95 (RX is 115 - need to do that next time) Pull-ups (Red/Red bands) 16:26 Ankle not really an issue for any of this workout, but costal ligs still an effect. |
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Amherst OH |
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Amherst OH |
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Yes Mom! LOL - Resting today and tomorrow, Tuesday should be fine.
Chest feels good today, still a little twinge, but nothing like it was. |
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Amherst OH |
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Wall burpees sounds a lot like Games 12.1 (7 min of burpees with the jump to a 6" mark above your reach). Good job!
Now, REST your chest/side & recover! |
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Las Vegas NV |
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Halloween WOD - Some were doing the Halloween competition, I was pressed for time and not signed up so I just did the standard WOD for the day
Warm-up 500M Row 150 Single-unders (still nursing the ankle) 20 Shoulder rolls Stretching WOD 3 of the Halloween WOD 5 Rounds 9 Wall Burpee's at 6" (that's a burpee where you have to jump up to 6" above your highest standing reach) 12 Power Cleans 95# 15 Wall Balls with 20# 19:34 - tough after a couple days off. Costal ligaments still not great, but better than they were. Ankle, not an issue on the standard stuff now. |
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Amherst OH |
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Start
81 to 90 of 230
End
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TOPIC: We would like to see a show of hands who are
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