8am:
Tabata Rope Undulation
4 min amrap of: 20 Double Unders/15 Air Squats/10 Ring Rows (feet on 18″ box)= 4 Rounds + 1 Double Unders
Hang Power Clean 3×7- WU-3@45/95/115 WS-3@135/135/135/135/135/135/135
Front Squat- 3@185/185/185
Press-2@95/115/120/125/120
Then @3pm:
Bench Press-5@45/95/115/135/155/155
Farmers Walk- 50’@90/150/190/230/250/270/270
BentOver Row- 5@45/95/115/135/155/155
Shrug-20@135/10@145/15@155/15@155
5 RNFT of: 1 rope climb no feet/5 HSPU
Warm up -> 2 Rounds of ‘Love thy Medicine Ball’
Samson Stretch
10 MB OH SQT
10 MB sit ups
10 MB Romanian Deadlift
10 MB plyo push ups
10 MB pull ups
Hang Power Cleans @ 135# every 30 seconds for five minutes.
Squat 3 – 185, 3 – 225, 2 – 225, 1 – 225
(Screwed up my reps here with my squats. I meant to do 3 sets of 3 at 225#, but I ran out of time and did not give enough rest between sets.)
No time for Press work set. I will press some wine boxes later!
Add your WODs to see your PRs at Virtual Box (www.kurtrod.com)! Make friend’s and share PRs! I will be adding soon a best of 718 PR List for all members of the Virtual Box!
I know the ipod has issues with the scrolling that is necessary. I have not tested on an ipad, but I do know that you need to put in a date for any wod for it to count. What particular challenges are you having?
Warm Up was fun
Part 1 – TaBaTa rope Undulation
Part 2 – 4 min AMRAP = 3r + 20 + 5
HPC 3×10@ 65lbs
FS 3×3 @ 115lbs
Press 2×5 @ 45/55/65PR!!/65/65
Fun Ladies night tonight. Good to see you Jule!! Missing a few faces but I had alot of fun!!
Chrys you killed it tonight 🙂 Baily your Cleans were so tight that you left Jose’s jaw on the floor. So much fun laughing through the TABATA.
Also want to shout out Miriam!! She just finished the basics with me with a FgB score of 211… You go girl!! Watch out now 😉
Warm up-
-Tabata rope undulation, or as I wrote in my notebook, Tabata play with the rope
-AMRAP 4 min-DU/squats/ring rows- 3ish rds
-HPC- 10 rds of 3-85 lbs
-Front squats- 3 rds of 3-1151bs
-Press- 3 rds of 2-45/55/65/65/65
Awesome class 🙂
8am:
Tabata Rope Undulation
4 min amrap of: 20 Double Unders/15 Air Squats/10 Ring Rows (feet on 18″ box)= 4 Rounds + 1 Double Unders
Hang Power Clean 3×7- WU-3@45/95/115 WS-3@135/135/135/135/135/135/135
Front Squat- 3@185/185/185
Press-2@95/115/120/125/120
Then @3pm:
Bench Press-5@45/95/115/135/155/155
Farmers Walk- 50’@90/150/190/230/250/270/270
BentOver Row- 5@45/95/115/135/155/155
Shrug-20@135/10@145/15@155/15@155
5 RNFT of: 1 rope climb no feet/5 HSPU
Some day…!
http://www.youtube.com/watch?v=yk_aht3LvD4
She’s 2x power-cleaning more than I can 1x dead-lift. Ha!
That MFer is a CrossFitter! Made 225 look easy. Wow.
Yeah man. She’s legit elite.
WU1: Tabata Rope Undulation
WU2: 10m AMRAP of 20 DU / 15 AirSq / 10 Ring Row => 1 rnd + 10
Hang Power Cleans @ 65% of 1RM:
(WU 3×15, 3×30, 3×45) 10 sets of 3×50 + 1 set of 3×65
These were somewhat easy. Perhaps my 1RM is off? It’s dated from July…?
Front Squats @ 80% of 1RM:
(WU 3×50, 3×65) 3×85, 3×85, 3×85
These were tough. I really tried to worked on form – i.e. keeping my chest up and not leaning forward too much.
Press (Max Effort):
2×35, 2×45, 2×55, F@60, F@60, 2×55 (PR!)
Nothing to say. Except that my 1RM is 55 and I couldn’t even do one rep of 60. That wall is solid. 😉
(15.5 weeks)
Just how the Press rolls.
WU1: Tabata Rope Undulation
WU2: 10m AMRAP of 20 DU / 15 AirSq / 10 Ring Row => 1 rnd + 10
Hang Power Cleans @ 65% of 1RM:
(WU 3×15, 3×30, 3×45) 10 sets of 3×50 + 1 set of 3×65
These were somewhat easy. Perhaps my 1RM is off? It’s dated from July…?
Front Squats @ 80% of 1RM:
(WU 3×50, 3×65) 3×85, 3×85, 3×85
These were tough. I really tried to worked on form – i.e. keeping my chest up and not leaning forward too much.
Press (Max Effort):
2×35, 2×45, 2×55, F@60, F@60, 2×55 (PR!)
Nothing to say. Except that my 1RM is 55 and I couldn’t even do one rep of 60. That wall is solid. 😉
(15.5 weeks)
Warm up -> 2 Rounds of ‘Love thy Medicine Ball’
Samson Stretch
10 MB OH SQT
10 MB sit ups
10 MB Romanian Deadlift
10 MB plyo push ups
10 MB pull ups
Hang Power Cleans @ 135# every 30 seconds for five minutes.
Squat 3 – 185, 3 – 225, 2 – 225, 1 – 225
(Screwed up my reps here with my squats. I meant to do 3 sets of 3 at 225#, but I ran out of time and did not give enough rest between sets.)
No time for Press work set. I will press some wine boxes later!
I will drink some boxes of wine later …
Had you stuck to the program you would of had time to Press!
Warm up was coach’s choice (; Ran out of time selling some CrossFit to two new people.
Oh is that all. Selling XFit slows down my time son!
Keep up the good work.
Working on the fast pitch, usually just show my mad Fran skills!
Wu 2 rounds of love thy medicine ball this is my new favorite kick your ass warmup.
Hang power clean 145# 10×3 30 sec rest between sets.
Front squat 3-3-3 205# sets across
Press 2@95-2@115-2@125-2@130-135 fail.
Add your WODs to see your PRs at Virtual Box (www.kurtrod.com)! Make friend’s and share PRs! I will be adding soon a best of 718 PR List for all members of the Virtual Box!
I tried to add some wod’s to your site Kurt. I don’t know if it’s my iPad or the site but I am having some challenges.
I know the ipod has issues with the scrolling that is necessary. I have not tested on an ipad, but I do know that you need to put in a date for any wod for it to count. What particular challenges are you having?
Tabata Rope Undulation
20 DU / 15 AS / 10 RR – 4min AMRAP
4 Rds
HPC – 10rds x 3 @ 135#
FS – 3rds x 3 @ 195#
Press – 5rds x 2 @ 95# (Shoulders were still pretty cooked from Tues&Wed so I kept it light)
3 rounds on the amrap.
HPC – 125 3×10
FS – 145 3×3
Press – 2×4 125/135(1 rep)/125/130
48:28 is my previous pr for a 10k (7:49pace). Test that tomorrow.
have fun with the run tomorrow, I should be there but can’t.
Warm Up was fun
Part 1 – TaBaTa rope Undulation
Part 2 – 4 min AMRAP = 3r + 20 + 5
HPC 3×10@ 65lbs
FS 3×3 @ 115lbs
Press 2×5 @ 45/55/65PR!!/65/65
Warm Up was fun
Part 1 – TaBaTa rope Undulation
Part 2 – 4 min AMRAP = 3r + 20 + 5
HPC 3×10@ 65lbs
FS 3×3 @ 115lbs
Press 2×5 @ 45/55/65PR!!/65/65
Fun Ladies night tonight. Good to see you Jule!! Missing a few faces but I had alot of fun!!
Chrys you killed it tonight 🙂 Baily your Cleans were so tight that you left Jose’s jaw on the floor. So much fun laughing through the TABATA.
Also want to shout out Miriam!! She just finished the basics with me with a FgB score of 211… You go girl!! Watch out now 😉
Hi Dan
Hi Dan
Warm up-
-Tabata rope undulation, or as I wrote in my notebook, Tabata play with the rope
-AMRAP 4 min-DU/squats/ring rows- 3ish rds
-HPC- 10 rds of 3-85 lbs
-Front squats- 3 rds of 3-1151bs
-Press- 3 rds of 2-45/55/65/65/65
Awesome class 🙂