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WOD 4/18/11
Warm Up- Coaches Choice
Death By- Push Up
Squat– 5/5/3/3/1/1/1
4X400M Sprint Repeats
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I also forgot to mention that yesterday’s TGU @ 75# was a PR, and I also PR’d my power snatch @ 120#. Just picked up the bar after the games WOD and bam, there it was, overhead. If only I had done that BEFORE the wod….
D-Mac
50 DU for time: 1:01
Something clicked today, maybe it was the rope I used, but I got 25 unbroken which is unheard of for me.
Death By Push Up: 16 + 16. I know I’ve gotten more than this in the past… I think breaking them up actually hurt me here.
Squat 5/5/3/3/1/1: 185/205/225/235 (3rm pr) /245/255 (1rm pr)
4X400M Sprint Repeats: 1:30.2 / 1:29.5 / 1:20.8 / 1:20.5
Warm up- Versa Climber 150 ft: 58 Sec
30 secs @ Jumping Jacks, Jumping Air Squats, Jumping switch lunges, Burpees, Situps, Jumping Jacks, Jumping Air Squats, lunges, push ups, sit ups
Good Mornings
5@ 95/125
3@ 145/175
2@195
1@245
Cleans
5@ 45/65
3@ 85/105/125/145
Thrusters
4@85
1@135/145-fail/145/155/175 Fail ( Ill hit it next time, brain fart 1/2 way through motion)
Great class today, everyone! You all kicked ass! Congrats to everyone on their new PRs!!!
WU:
10 min AMRAP of:
5 pullups
10 PVC OHS
15 abmat situps
Total: 9 rounds + 2 pull ups
Death by Pushups
Total: 21 rounds. Ouch. That’s 231 pushups Holy crap.
Back Squat 5-5-3-3-1-1
225-235-245-255-265-275
Felt good. No muscle-up attempts today, too sore from all my attempts in the previous couple of days. Will hit it fresh tomorrow or Wednesday. CROSSFIT!!
Coach Dan
Nice job on squats and Push Ups. Howd your sprints go??
fun little workout today
wu
10 amrap
5 pull ups
10 pvc ohs
15 abmat situps
total 8 rounds +5 pullups+101 ohs +8 situps
my abs are stilled rocked from the rafting trip all those situps hurt 🙂
death by pushups 17 +12 have gotten to 22 before guess I wasn’t feeling it today
squats
225(5)-235(5)-245(3)-255(3)-265(1)-275(1pr)-285(1pr)
i was feeling good thought I would throw one more
so close to the 300# mark I can taste it
Nice Job on the back squats. How did you do on the sprints?
No sprints coach sorry we ran out of time
Made up some pull ups from the weekend, only 41 today… I will do the rest tomorrow 🙂
Good night
Great Class
Alexis did:
Squat- 5@25/30/35/3@40/45/50/2@50
Death By Pull Up-13 Rounds (blue band assist)
300M Row- 2min
Great job Alexis!
Warmup: 50 DU’s = 0:58 seconds
Death by pullups: 14 Rounds – first 6 rounds no band
Back squats: 5/5/3/3/1/1 = 75/85/95/105/115/125F/125PR
4 x 400m sprints = 1:32 PR, 1:51, 1:52, 1:54
Did the 10kb swing 10 box jump for ten rounds …. 5:58
I couldn’t let Marcos have the best time.
Hit death by pullups
17 rounds and 11 pullups, calluses ripped open on both hands in multiple spots.
Backsquats: not my best movement
185:5
205:5
215:5
225:3
245:fail hamstring tightened up bad maybe it was the kb swings.
Sprints 1:13
1:13
1:13
1:16
Great day good workouts for the primerime crew
That’s primetime !