May 21, 2015
#AllTheFixins
CF WOD Log 05/14/15
3 Rounds: 15 x Thruster (95/65) 15 x Ring Dip 50 x Double Under *Scale Ring Dips to go UNBROKEN* *You Should Go Fast On This!
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#AllTheFixins
CF WOD Log 05/14/15
3 Rounds: 15 x Thruster (95/65) 15 x Ring Dip 50 x Double Under *Scale Ring Dips to go UNBROKEN* *You Should Go Fast On This!
Friday, Feb. 6th
"Productive day at the box." WU: Foam Roll Leg mobility Shoulder mobility WOD: A: Every :90 for 9 min (6 sets) Rope Climb B: Jerks from blocks 5x4 @45, 55, 65, 75, 75 lbs. Rest as needed. C: Back Squat Every 2:00 for 12 min (6 sets) 1x6 @70% Ring Dips x6 @ 1112 1x4 @80% Ring Dips x6 @ 1112 1x2 @85% Ring Dips x6@ 1112 1x1 @90% 1x1 @95% Max reps of 90% [RESULT] 2 reps D: 4 sets for Max reps of: :30 C2B :60 Rest Rest 5 min AMRAP 5 min 10 Burpee Box Jumps 10 STOH @65 lbs. [RESULT] C2B 14, 16, 16, 16 AMRAP 1 round and 8 reps ------------------------------------------------------------------- I am sore. Extremely sore from the last couple days and then this! I felt like I was in the gym for forever.lol The rope climb was tough. The ring dips were tiring as well since we had to do the rhythm thing, 1112. The back squat felt heavy but I did it! The score for C2B was really good but the AMRAP was a little disappointing.
Crossfit WOD! "Pinkerton"
Monday WOD.
Workout:
10 MIN E30SEC: 1 x Hang Squat Clean then 10 MIN AMRAP: 5 x Ring Dip [MU] 30 x Air Squat 5 x Ring Dip [MU]
Score: 5 + 20 (red)
Crossfit WOD! "Power Elizabeth"
Thursday WOD! I was so excited because I got done a lot quicker than I expected to and I was only 10 lbs away from Rx weight!
Workout:
10 MIN EMOM: 3-6 x HSPU/Deficit HSPU 4-10 x Shoulder Touch then "Power Elizabeth" 21-15-9 Power Clean (135/95) Ring Dip
Score: 7:45 (85, red)
Crossfit WOD! "Mewtwo"
Workout:
10 MIN EMOM: 5 x Wall Ball [10x] 3 x Ring Dip [3x] then 5 Rounds: 15 x Box Jump (24/20) 15 x Push Press (95/65) 15 x Push Up *12 MIN CAP*
Score: 4+15 (60)
Crossfit WOD! "Open WOD 13.3"
6:30 am workout. So many Wall balls. It actually wasn't as bad as I anticipated. But at 6:30 it was still enough for my dri-fit shirt to be dubbed a lie (yet again).
Workout:
12 MIN AMRAP: 150 x Wall Ball (20/14#) (10/9') 90 x Double Under 30 x Muscle Up *Sub 1 x C2B & 1 x Ring Dip*
Score: 243 (10, sing)
We also did a kettlebell/double under warm up. 5 min 30 sec double under and 30 sec kettlebell swings.
Man Boob Day
December 20, 2013
5 Rounds For Time: 5 Deadlifts 315# 10 Ring Dips 15 Kettlebell Swings 70# 20 Hand Release Push-ups
My Time: 19:25
I ate donuts yesterday... and the day before... you know.. good study food.. finals.. and boy did i feel it. Deadlift - went over hand grip but singles. it felt sooo heavy today. went ub on the first and last round of kb... but it shoulda been all rounds.. it felt light but I just was trying to pace through these cuz I knew how rough the push up ring dip combination was gonna be.. and boy was it ever. The first two rounds were no problem ring dips and push-ups were broken but faster... then death. good wod tho. good time.
Crossfit WOD! "Dracarys!"
Back in the 6:30am swing. The EMOM really is a good way to get warmed up. But man! It feels like the workout before the workout. 7 MIN EMOM: [ ] x Wall Ball [ ] x Hand Release Push Up [HSPU] *Go for unbroken sets* *Try to limit rest to 15-20 seconds* then: 21-15-9: Deadlift (225/155) [275/185 315/205] Ring Dip [MU] Score: 7:15 (125, mod)