WOD 6/25/13
5 Minutes of Pec/Shoulder/Over Head/Wrist/Thoracic Mobility
A- WU- 200M M.B. Run (20/14)/Tabata: WallBall (20/14-10′ target)
B- Push Press- 3/3/3/3/3 @ 75-85% of 6/18/13 + 8 Renegade Rows (45/25×2) each side after each set of Push Press; 90 Seconds-3 Minutes Rest Between Rounds
C- Floor Press- 10/10/10 (HAP); 90 Seconds Rest Between Sets
D- 12-15 Burpees EMOM for 7 Minutes (challenge yourself/scale # up or down as necessary)
*E- 1 K Row or Run @ 50-70% of RPE
*= If Time Permits
Very creative with these WOD’s Coach Iz… great job! 🙂
A- WU- 200M M.B. Run (20/14)/Tabata: WallBall (20/14-10′ target): 65 reps on the WB’s
B- Push Press- 3/3/3/3/3 @ 75-85% of 6/18/13 + 8 Renegade Rows (45/25×2) each side after each set of Push Press; 90 Seconds-3 Minutes Rest Between Rounds:
Did this at 135lbs and did the first 3 rounds of renegade rows at 45 then finished the last 2 with 15’s since the 25’s were gone.
C- Floor Press- 10/10/10 (HAP); 90 Seconds Rest Between Sets: 95/135/155
D- 12-15 Burpees EMOM for 7 Minutes (challenge yourself/scale # up or down as necessary): 12/9/9/9/8/6/12
*E- 1 K Row or Run @ 50-70% of RPE: This was a lonely 1K run.
awesome pic! 😀
What a wonderful day guys, happy to be alive!
Warm Up – Wall Ball Tabata = 59 Rxed (No repped 6 shots)
EMOM Power Jerk Tripples @ 85lbs x 7 minutes
Bench Tripples followed immediately by 5 Plyo Push ups = 75/80/80/80/85
Floor Press 10/10/10 + 10 Burpees immediately after each set
Banded Push Ups – 10/7/7 red band
Black Birds 5 each x 6 rounds
100 band pull aparts
Nice WODding with you Tina!
looking forward to catching some rays!
Scrolled up far enough to see that you were the one who started the black birds exercise thing!! LOL
By the way great job today 🙂
A- Tabata: WallBall (20-10′ target): 59 reps on the WB’s
B- Push Press- 3/3/3/3/3 @ 75-85% of 6/18/13 + 8 Renegade Rows (45/25×2) each side
105 on the bar, 25’s for the RR’s
C- Floor Press- 10/10/10 (HAP); 95lb
D- 12-15 Burpees EMOM for 7 Minutes:
10 each round until the last, which was 8
*E- 1 K Row or Run @ 50-70% of RPE: bounced out to pick up my kid from school.
Agree w Nikki: CF718 has the most interesting and detailed programming I’ve seen. Iz clearly puts a ton of work into it.
A) WB tabata: 66 — i think
B) Push presses @95#, Renegade Rows @34# kettlebells
C) Floor Press: 10/10/10 @95# – these were fun
D) Burpees EMOM: 12/12/10/11/11/11/12 – these were not
Bummed we didn’t catch any rays- but we will soon enough!
Warm Up – Wall Ball Tabata = 73 Rxed
EMOM Power Jerk Tripples @ 85lbs x 7 minutes
Bench Tripples followed immediately by 7 Plyo Push ups = 95/95/100/100/100
Floor Press 10/10/10 (65#)+ 10 Burpees immediately after each set
Banded Push Ups – 10/5/5/5/5 red band
Black Birds 5 each x 6 rounds (5# each)
100 band pull aparts
100 banded elbox extensions
Warm Up – Wall Ball Tabata = 81 Rx
3 Power Jerks EMOM for 7 minutes @ 135
Bench Press Triples followed immediately by 7 Plyo Push ups = 135/135/145/155/160F (Failed on 3rd rep)
3 Sets of 10 Floor Press (95#) + 10 Burpees
Banded Push Ups – 8/8/8 Green band
Black Birds 10/10/10 @ 10×2
100 band pull aparts: Green band
100 banded elbow extensions: Green band
Fun WOD with the 8am crew
LMAO Blackbird’s 😀
WU TABATA wall ball 81 Rx
Power jerk 3 reps EMOM for 7 minutes (21 reps)
Bench press followed immediately by 7 plyo push ups 3@205/3/3@215/3/3@230
Floor press 3*10 reps @135 followed immediately by 10 BURPEES
Black birds 3*10 reps @15lbs
Banded push ups 3*10 reps blue band
Banded pull APARTS 100 reps green band
Lol D, Blackburn’s not birds :p
Thanks coach. Lol
A- 200m MB Run + Tabata: WallBall: 78
B- Push Press- 3/3/3/3/3 @ 75-85%+ 8 Renegade Rows – 95/135/140/145/150
C- Floor Press- 10/10/10; 95/125/145
D- 12-15 Burpees EMOM for 7 Minutes: 12/12/10/10/10/10/12
E- 1 K Run
A. 70 Wallballs
B. 135/125/125/125/135 push press / 25lb RRs
C. 125/135/145 floor press
D. 72 burpees
E. 5:27 1000m punishment run
A- WU- 200M M.B. Run (20#)=47 seconds + HSPU Tabata=37 (legs were toast from all the squats yesterday)
B- Push Press- WU- 5@45/3@95/125 WS- 3/3/3@80% (135#) + 3/3@85% (140#) -% based on 6/18/13 + Renegade Row- 8 Reps each arm immediately after each work set of Push Press (45#x2)
C- Floor Press- 10X3@50% (105) + 7 Plyo (clapping) Push Up immediately after each round of Floor Press
D- 12-15 Burpees every minute for 7 minutes= 11/11/11/11/11/11/18=84 (12 rep average per round) -did 30 seconds of work followed by 30 seconds of rest with the exception of the last minute where I went balls out.
Thank You, Nikki and Bryan!!
I am very happy that some of you guys appreciate my programming 🙂
I do my best to balance science and FUN with safety and results. Truth is i’m always improving and the programming is only going to get better!!!
By the way I have to agree with you guys today was a pretty good work out considering what the weather was like and what I felt like after yesterday.
Word up, I don’t have another crossfit experience to compare it to, though I do understand a little something about pushing the envelope. These classes are taking me to a very desirable edge with the holy grail of training – triggering increased strength, improving conditioning and flexibility at an accellerated pace, faster than anything else I’ve ever done. Plus I love that I can act like a damn fool and it fits right in. Props! I’m really enjoying myself.
A. WB 64
B. Push Press built to 95 triple + those renegade rows at 25lbs (good thing I stopped doing pushups after each row-bad mistake)
C.Floor Press 65, 75, 85
D. Burpees 70 (12,10,10,10,8,10,10)
Late Post:
A) 11×8 across so 88 total
B) 95/95/95/115/115 – bruised palm/wrist, kept it lighter
C) 95/95/95 – same as above
D) 13/12/12/12/12/11/11 – 83
E) 5:34
Shaking off the fall from the weekend but this one still felt really good.