WOD 3/30/11
CrossFit Games Open
Warm Up- Coaches Choice
AMRAP in 15 minutes of: 9 Deadlifts (155/100lbs)/ 12 Push Ups (games standard)/ 15 Box Jumps (24/20″)
DeadLift– 1/1/1/1/1
Courtesy of CrossFit HQ
It was fun having a crowd at the morning class!
warmup: DU for 3 min and I pr’d with 18 unbroken! My previous was 5 haha
50 jacks/40 air squats/30 situps/20 pullup (with band) – 3:32
WOD: 15min AMRAP 9 deadlifts at #100/12 pushups (modified)/15 boxjumps
I got 6 and 2/3 rounds
deadlift: 1/1/1/1/1/1 – 140/150/160/170/180/190 pr!
good day today
thanks for letting me hang out with you guys today.
Hope you had a good Time.. I wish I was here to have met you..
its official, I added the Friday morning Class at 6am, starts next week 4/8!! Hope to see you then
Tammyli
Warmup: 50 jacks/40 squats/30 situps/20 pullups: 3:35 or so
WOD: 15min AMRAP 9 deadlifts/12 pushups/15 boxjumps, rx’d: 7.5 rounds
deadlift: 1/1/1/1/1/1: 225/255/275/295/315/325 (f)
315 was my previous PR, and I thought it went up (relatively) easily today. I very nearly got 325 up, but the bar started rolling out of my hands at the top. But for some reason alternate grips seem weird to me. Are straps a no no in crossfit?
Another brutal Games WOD!!
Rx’d = 8 rounds + 9 DL + 2 PU = 299 score. Pretty happy with this, I need to get my pushups together a lot more. Got up to 315 on my deadlift, but didn’t have a chance to try and get higher. Oh, and 58 burpees today. Getting annoying now! 🙂
Coach Dan
games wod as rx’d 8 round + 9 deadlift + 6 pu
brutal but fun
deadlift
315-335-345-355-360(f )
games wod as rx’d 8 round + 9 deadlift + 6 pu
brutal but fun
deadlift
315-335-345-355-360(f )
Finally tomorrow is rest day!! going on day 6 of hard core training 😀
Warmup: 50 jumping jacks/40 air squats/30 pull ups (with band) – not for time
Games wod RX’d 5 rounds + 6 deadlifts
Deadlifts: 115/125/135/145/155 PR!
Finally tomorrow is rest day!! going on day 6 of hard core training 😀
Warmup: 50 jumping jacks/40 air squats/30 pull ups (with band) – not for time
Games wod RX’d 5 rounds + 6 deadlifts
Deadlifts: 115/125/135/145/155 PR!
Open WOD
9 Dead lifts 12 Push Ups 15 Box Jumps 15 AMRAP = 8 Rounds + 9 Dead Lifts + 6 Push Ups RX’d
Dead lift 1/1/1/1/1
205, 235,255,265,275
Felt like puking today!
Open WOD
9 Dead lifts 12 Push Ups 15 Box Jumps 15 AMRAP = 8 Rounds + 9 Dead Lifts + 6 Push Ups RX’d
Dead lift 1/1/1/1/1
205, 235,255,265,275
Felt like puking today!
Sooo dead tired. I think next week we should do a double Fran before the open wod! Ha.
Open WOD – 8 rounds
Dead lifts – 205/235/255/275/305
Just didn’t have it in the tank to go heavier tonight. Thank god I have a few days off.
warm up 50 jacks 40 squats 30 sit ups 20 pull ups ( I did assisted) 4:34
AMRAP 9 deads at 155#/12 push ups / 15 box Jumps 24″ in 15 minutes I got 7 full rounds in
Dead lifts 1x1x1x1x1= 235- 295-305- 310 PR failed at 315 2 separate times . I like the deads I like lifting heavy things. Thanks iz for hosting my friend Matt, i think you have a new recruit
warm up 50 jacks 40 squats 30 sit ups 20 pull ups ( I did assisted) 4:34
AMRAP 9 deads at 155#/12 push ups / 15 box Jumps 24″ in 15 minutes I got 7 full rounds in
Dead lifts 1x1x1x1x1= 235- 295-305- 310 PR failed at 315 2 separate times . I like the deads I like lifting heavy things. Thanks iz for hosting my friend Matt, i think you have a new recruit